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Keto Chocolate: Keeping Fudge, Cake, and Candy Keto

<article> <section> <p>Luscious and rich, chocolate is a favorite indulgence. It’s no wonder the ancient Maya used cacao as currency—gold doesn’t taste as good! But this sweet treat can seem <i>too</i> indulgent when you’re trying to eat healthy. Chocolate cakes, candies, and other goodies are forbidden fruit on a keto diet. Or are they?</p> <p>Well, keto chocolate lovers, rejoice! If you choose the right kinds of chocolate desserts, you truly <i>can</i> have your cake and eat it too.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Is Chocolate Good for You? </header> <p>In its purest form, chocolate is amazingly healthy. Its scientific name, <i>Theobroma cacao</i>, says it all: “food of the gods!” Unprocessed cocoa beans, called cacao, are among the most antioxidant-rich foods on the planet <sup>1</sup>. </p> <p>Studies show dark chocolate can lower blood pressure, improve your cholesterol, and even reduce your risk of heart disease by up to 57 percent <sup>2, 3</sup>. </p> <p>Beyond keeping you healthy inside, chocolate can help your outer beauty shine, too. Cocoa’s <i>flavanols</i> protect against sun damage and improve skin elasticity, preventing signs of aging <sup>4</sup>. Combine chocolate <a target="_blank" href="" rel="noreferrer">with collagen and gotu kola </a>for a healthy skin regimen!</p> <p>Now that your blood is flowing and your skin is glowing, you can breathe a sigh of relief—chocolate also supports brain function. Its stimulating caffeine and theobromine provide a short-term mental boost, while its blood flow-enhancing properties offer long-term protection against dementia <sup>5</sup>. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Is Chocolate Keto Friendly?</header> <p>There are many ways to harness chocolate’s health benefits. Minimally processed cocoa products, like cacao nibs and cocoa powder, provide a nutritional punch with nearly no carbs. </p> <p>However, most supermarket chocolate isn’t good for you. <i>Milk chocolate contains up to 50 percent added sugar, emulsifiers, and preservatives</i>. Even many dark chocolates contain fillers. So be alert when considering keto chocolate options! </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Is Dark Chocolate Carb-Free?</header> <p>Dark chocolate is your best choice on a keto diet. But not all dark chocolates are created equal. Look for the highest cocoa content—85 percent is good, 90 percent is better. You can use unsweetened chocolate when baking, but most people find it too strong for snacking. </p> <p>Even 90 percent cacao dark chocolate has some carbs. A four-square serving of Lindt 90% contains 12 grams of carbs: 5 grams from fiber and 3 from sugar. That’s 7 net carbs—not too bad, as long as you don’t binge on the whole bar. </p> <p>You can also find low-carb keto chocolate bars that use alternative sweeteners like stevia.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Best Keto Chocolate Brands</header> <p>In order from fewest to most carbs, here are some of the best keto chocolate brands we’ve found:</p> <ul> <li>Baker’s 100% cocoa (3g net carbs per serving)</li> <li>Montezuma’s Absolute Black 100% cocoa (4g)</li> <li>Lily’s stevia-sweetened dark chocolate (4.5g)</li> <li>Lindt Excellence 90% cocoa dark chocolate (7g)</li> <li>Ghirardelli Premium Baking Bar 100% cocoa (7g)</li> <li>Lindt Excellence 85% cocoa (9g)</li> <li>Green & Black Organic 85% cocoa (9g)</li> </ul> <p>If you don’t feel like reading labels, here’s our recipe so that you can make your own chocolate bars at home! </p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jp2"> <source data-srcset=""> <img src="" class="img-fluid" alt="homemade-chocolate-bar-tower-0196"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Homemade Keto Chocolate Bar Recipe</header> <div class="sub-head">Ingredients</div> <ul> <li>½ cup (100g) cocoa butter</li> <li>6 tablespoons unsweetened cocoa powder</li> <li>5 tablespoons powdered monk fruit sweetener</li> <li>¼ teaspoon vanilla extract</li> </ul> <div class="sub-head">Instructions</div> <ol> <li>Line a 9-inch loaf pan with parchment. Alternatively, line a baking sheet with parchment or use a silicone chocolate bar mold.</li> <li>In a large saucepan over medium heat, melt the cocoa butter, whisking well to prevent burning.</li> <li>When fully liquid, whisk in the cocoa powder and sweetener a little at a time to form a smooth paste.</li> <li>Whisk in any optional ingredients (see below).</li> <li>Remove from heat and whisk in vanilla extract.</li> <li>Pour into the prepared loaf pan, baking sheet, or silicone chocolate mold.</li> <li>Refrigerate 20 minutes or freeze 5 minutes until set.</li> </ol> <div class="sub-head"><b>Variations</b></div> <ul> <li><b>Mexican Chocolate:</b> Add ¼ teaspoon cinnamon and a pinch of cayenne </li> <li><b>Orange:</b> Add ½ teaspoon orange zest </li> <li><b>Crunchy: </b>Add 1 teaspoon crushed cacao nibs </li> <li><b>Peanut Butter Chocolate:</b> Replace 2 tablespoons of cacao butter with 2 tablespoons of smooth, sugar-free peanut butter </li> <li><b>High Protein:</b> Replace 2 tablespoons of cocoa powder with 2 tablespoons of <a target="_blank" href="" rel="noreferrer">chocolate protein powder</a> </li> <li><b>Trail Mix: </b>Add 1 tablespoon toasted almond slivers, 1 teaspoon sunflower seeds, and 1 teaspoon chia seeds </li> </ul> </section> <section> <header>Low-Carb Keto Chocolate Recipes</header> <p>There’s more to life than just snacking on a chocolate bar—although that’s nothing to sneeze at! Whether you make your own low-carb chocolate bars at home or buy a keto-friendly option, you can use that chocolate to make all kinds of decadent desserts. Here’s just a few recipes to tantalize your taste buds. </p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jp2"> <source data-srcset=""> <img src="" class="img-fluid" alt="keto-brownies-0196"> </picture> </section> <section> <header>Keto Brownies</header> <p>Ooey-gooey brownie goodness <i>and</i> a dose of skin-firming, joint-supporting collagen? Sign me up! </p> <div class="sub-head"><b>Ingredients</b></div> <ul> <li>½ cup <a target="_blank" href="" rel="noreferrer">Go2 chocolate protein powder</a> (or other chocolate protein powder) </li> <li>¼ cup almond flour </li> <li>¼ cup granulated erythritol sweetener </li> <li>4 tablespoons unsweetened cocoa powder</li> <li>¼ teaspoon salt</li> <li>3 egg whites</li> <li>3 tablespoons grass-fed butter, melted </li> <li>½ teaspoon vanilla extract </li> </ul> <div class="sub-head"><b>Instructions</b></div> <ol> <li>Preheat oven to 300˚F. Lightly grease a 7x5-inch baking dish. </li> <li>In a medium bowl, combine dry ingredients and whisk together. </li> <li>Add egg whites, melted butter, and vanilla. Mix until smooth. </li> <li>Pour batter into baking dish and bake for 15-20 minutes. Brownies should still be gooey and will set as they cool. </li> </ol> <p style="margin-bottom: 100px !important;"><b>...or </b> try these <a target="_blank" href="" rel="noreferrer">No-Bake Brownie Bites</a> for a smaller version! </p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jp2"> <source data-srcset=""> <img src="" class="img-fluid" alt=chocolate-mousse-in-two-jars-0196"> </picture> </section> <section> <header><a target="_blank" href="" rel="noreferrer">Keto Chocolate Mousse</a></header> <p style="margin-bottom: 100px !important;">Airy yet rich, luxurious yet healthy—this <a target="_blank" href="" rel="noreferrer">chocolate mousse </a> is a delicious study in contrasts! Mascarpone cheese makes this extra-decadent, but also helps the recipe come together in a flash.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="chocolate-protein-shake-0196"> </picture> </section> <section> <header><a target="_blank" href="" rel="noreferrer">Dark Chocolate Milkshake</a></header> <p style="margin-bottom: 100px !important;">In a high-speed blender, whirl together half an avocado, ¼ cup of <a target="_blank" href="" rel="noreferrer">chocolate protein powder </a> (or other chocolate protein powder), 2 tablespoons of unsweetened cocoa powder, 1 cup of unsweetened almond milk, and ½ cup of ice until smooth and creamy. Enjoy! </p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jp2"> <source data-srcset=""> <img src="" class="img-fluid" alt="chocolate-truffle-cake-0196"> </picture> </section> <section> <header><a target="_blank" href="" rel="noreferrer">Low-Carb Chocolate Truffle Cake </a></header> <p style="margin-bottom: 100px !important;">Fluffy chocolate frosting enrobing a rich, moist cake—how can you go wrong? This truffle cake recipe cuts carbs by relying on almond flour for structure while ensuring a tender texture thanks to a hidden helping of zucchini. </p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jp2"> <source data-srcset=""> <img src="" class="img-fluid" alt="chocolate-peanutbutter-eggs-0196"> </picture> </section> <section> <header><a target="_blank" href="" rel="noreferrer">Chocolate Peanut Butter Balls</a></header> <p style="margin-bottom: 100px !important;">Chocolate and peanut butter are a match made in heaven. Not only do they taste great together, but the healthy fats in peanut butter help your body make better use of chocolate’s powerful antioxidants! Keep these easy, low-carb chocolate peanut butter balls around for when your sweet tooth strikes. </p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jp2"> <source data-srcset=""> <img src="" class="img-fluid" alt="keto-mocha-chip-fat-bombs-0196"> </picture> </section> <section> <header><a target="_blank" href="" rel="noreferrer">Keto Mocha Chip Fat Bombs </a></header> <p style="margin-bottom: 100px !important;">Fat bombs are a keto classic snack—they’re simple to make and don’t even need an oven! What could be better? Easy: a chocolate-loaded mocha version! Try adding 2 tablespoons of finely chopped unsweetened chocolate to these keto coffee fat bombs.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jp2"> <source data-srcset=""> <img src="" class="img-fluid" alt="chocolate-zucchini-bread-0196"> </picture> </section> <section> <header><a target="_blank" href="" rel="noreferrer">Low-Carb Chocolate Zucchini Bread</a></header> <p style="margin-bottom: 100px !important;">Even when you stick to keto-friendly recipes, chocolate can seem a little decadent. But vegetables make everything healthier, right? This dense, chocolate-spiked bread is perfect for either brunch or dessert and packs in several servings of zucchini to help you reach your nutritional goals.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="molten-chocolate-lava-cake-0196"> </picture> </section> <section> <header><a target="_blank" href="" rel="noreferrer">Molten Chocolate Lava Cake</a></header> <p>Who knew the restaurant classic was a low-carb hero in disguise? Molten lava cake is traditionally flourless, but relies on sugar for its sweet side. By swapping in a low-carb alternative, you can indulge in this cake—with zero regrets. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header><b>Wrapping Up</b></header> <p>We all knew that chocolate was a dreamy dessert, but it’s clearly a <a target="_blank" href="" rel="noreferrer">superfood</a>, too! Loaded with nutrients that help your body and mind function at their best, dark chocolate is a fantastic treat to enjoy on the keto diet. Be sure to choose high-cocoa versions, preferably either unsweetened or sweetened with stevia. Then snack away guilt-free—you’re enjoying the food of the gods, after all!</p> <div class="sub-head">Resources</div> <ol> <li> Crozier S, Preston A, Hurst J et al. Cacao seeds are a "Super Fruit": A comparative analysis of various fruit powders and products. Chem Cent J. 2011;5(1):5. doi:10.1186/1752-153x-5-5</li> <li>Hooper L, Kay C, Abdelhamid A et al. Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials. <i>Am J Clin Nutr.</i> 2012;95(3):740-751. doi:10.3945/ajcn.111.023457 </li> <li>. Djoussé L, Hopkins P, North K, Pankow J, Arnett D, Ellison R. Chocolate consumption is inversely associated with prevalent coronary heart disease: The National Heart, Lung, and Blood Institute Family Heart Study. <i>Clinical Nutrition.</i> 2011;30(2):182-187. doi:10.1016/j.clnu.2010.08.005 </li> <li>Heinrich U, Neukam K, Tronnier H, Sies H, Stahl W. Long-Term Ingestion of High Flavanol Cocoa Provides Photoprotection against UV-Induced Erythema and Improves Skin Condition in Women. <i>J Nutr. </i> 2006;136(6):1565-1569. doi:10.1093/jn/136.6.1565 </li> <li>Desideri G, Kwik-Uribe C, Grassi D et al. Benefits in Cognitive Function, Blood Pressure, and Insulin Resistance Through Cocoa Flavanol Consumption in Elderly Subjects With Mild Cognitive Impairment. <i>Hypertension.</i> 2012;60(3):794-801. doi:10.1161/hypertensionaha.112.193060 </li> </ol> </section> </article>

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