Is Chocolate Paleo & Keto Friendly (2024)

Wondering if chocolate fits into your diet?

Generally, today’s most common diet plans give a positive nod to cocoa - after all, it’s made from cocoa seeds that are extracted from a fruit. Plus, natural cocoa and dark chocolate has proven to haveseveral health benefitsas shown in recent medical studies. Where things get more complicated is when cocoa is made into chocolate, which can have 5-15 other ingredients in the mix.

Is Chocolate Paleo & Keto Friendly (1)

Keto Friendly Chocolate

The aim of a ketogenic, or low-carb, diet is to achieve and maintain a state of ketosis, which means your body is rewired to burn fat for energy rather than glucose. Naturally, a keto diet is high in fat and low in carbohydrates. An acceptable amount of daily carbohydrates for keto can be anywhere between 20-100 grams per day.

Cocoa solids have little fat and no sugar, so it doesn’t really help you but it also doesn’t hurt you on a keto diet. On the other hand, cocoa butter, sugar, and milk found in most commercial chocolates can and likely will push you beyond the allotted amount of carbohydrates per day.

How to “Treat Yoself” to Chocolate on a Ketogenic Diet

Unsweetened Cocoa Powder or Nibs

You can have unsweetened cocoa powder. It’s 100% cocoa solids with no added sugar. Similarly, cocoa nibs are pure cocoa. Add these to a smoothie, salad, or other recipes.

100% Dark Chocolate

These chocolate bars contain only one ingredient - pure cacao. They are unsweetened and, unlike baking chocolate, tempered and meant for personal enjoyment. Keep in mind that100% dark chocolatecan be very bitter, but many craft chocolate makers offer a 100% bar that feature complex flavors and can be creamy to satisfy your chocolate cravings.

Ultra Dark Chocolate, At Least 80% or Higher

Dark chocolate typically includes only three ingredients - cocoa solids, cocoa butter, and sugar. This can be a sweet treat enjoyed in small amounts. Half an ounce of ultra dark chocolate can be about 5-8 grams of carbohydrates, mostly from sugar. Here are some of our favorite ultra dark keto friendly chocolates

Paleo Friendly Chocolate

The goal of the paleo diet is to eat the same foods that were available to people living during the Paleolithic era. The thought being that our bodies have not adequately adapted to the over processed foods that exist today, and so it wholly rejects any foods that resulted from farming and modern technology. A good rule to follow is anything that can be hunted and gathered is okay, which translates to lean meats, fish, fruits, vegetables, nuts, and seeds.

Cocoa, and even chocolate, definitely fit within the bounds of paleo. The tricky part is processed sugars and milk do not. And the majority of commercial chocolate, including micro-batch craft chocolate, contains processed sugars. A general rule of thumb among Paleo dieters is the darker the chocolate, the better. Go for dark chocolate above 70% and even better above 85% cacao content. The more cacao % in a chocolate bar, the less sugar and other ingredients it will contain.

If you're hesitant to try chocolate that is above 85% cacao because you find it unpalatable or too bitter, do yourself a favor and try some high quality craft chocolate before you rule out allultra dark chocolate. Unlike industrial mass produced chocolate, dark chocolate from craft chocolate makers have a myriad of complex flavors and is both rich and delicious.

Alternatively, you can also look for chocolate bars that don't contain any cane sugar, and are sweetened with natural sweeteners. The more popular paleo alternatives for sugar are honey, maple syrup, maple sugar, and coconut sugar. Another great option is to use dried fruits like dates and raisins to sweeten things up.

Whole 30 Approved Chocolate

Whole 30 is an extremely strict diet that excludes all sugar, dairy, grains, alcohol, legumes, and treats. You can eat meat, seafood, eggs, and a moderate amount of fruit. You can also have natural fats, herbs, spices, and seasonings, as well as all the vegetables you want. The no sugar and no dairy policy limits your options to only natural cocoa.

What would Whole 30 purists say?

Technically, cocoa powder and cocoa butter are Whole 30 compliant, which means pure cocoa powder and 100% dark chocolate bars are allowed.

However, Whole 30 purists argue that one of the goals of this diet is to correct and permanently change your food decisions. Rather than reaching for sweet treats like chocolate to satisfy your hunger, Whole 30 breaks and replaces these habits with healthier choices that fit the natural needs of your body. Even when it comes to something as natural and bitter as cocoa powder, Whole 30 purists argue that cocoa will act as a stand-in for chocolate. These bad habits of reaching for sweet treats need to be cut off cold turkey, otherwise there is a high chance of relapse after the 30 days are up.

We’ll leave it up to you.

Chocolate While Intermittent Fasting

Intermittent fasting is a popular method of fasting completely or significantly reducing your calories for a period of time followed by periods of eating normal. Proponents of this diet believe that extended fasting allows your body to perform important cellular functions as opposed to spending most of the day on the singular task of digesting food.

There are several ways to intermittent fast. For instance, you can alternate between days of fasting and days of eating normal. Other common approaches are to fast for two days a week while eating normal for the other five days, or only eat within a specific eight-hour window of time each day.

Whichever you prefer, intermittent fasting isn’t a diet that focuses on what you eat but rather when you eat.

That being the case, can you eat all the chocolate you want when you aren’t fasting?

The simple answer is yes. There are no restrictions to what you can eat on this diet. However, the point of intermittent fasting like any other diet is to be healthy and lose weight. To do this, making healthier cocoa choices and eating chocolate in moderation will be more effective.

What is chocolate

  • What Is Single Origin Chocolate
  • What Is Craft Chocolate
    • What is Bean to Bar Chocolate
    • What Is Tree To Bar Chocolate?
  • Types Of Chocolate
    • What Is 100% Dark Chocolate
    • The Best 100% Chocolate
    • What Is Raw Chocolate
  • Is Chocolate A Health Food
    • Is Chocolate Gluten Free, Dairy Free, Soy Free
    • Is All Chocolate Vegan
    • Lecithin in Chocolate
  • What Is Cacao or Cocoa
    • What Does Cacao Percentage Mean
    • Is Higher Percentage Cacao Healthier

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Is Chocolate Paleo & Keto Friendly (2024)

FAQs

Is chocolate ok on a paleo diet? ›

Cocoa, and even chocolate, definitely fit within the bounds of paleo. The tricky part is processed sugars and milk do not. And the majority of commercial chocolate, including micro-batch craft chocolate, contains processed sugars. A general rule of thumb among Paleo dieters is the darker the chocolate, the better.

Can I eat chocolate and stay in ketosis? ›

Somewhat surprisingly, you can eat chocolate on keto. However, it's important to choose dark chocolate that contains a minimum of 70% cocoa solids — preferably more — and eat it in moderation.

How much chocolate can I eat on keto? ›

While 1 ounce (28 grams) of high quality dark chocolate can fit into a keto diet, a larger serving will likely exceed your limit. Dark chocolate can fit into a ketogenic diet. However, it's important to monitor your portions and choose dark chocolate made with at least 70% cocoa to avoid exceeding your carb limit.

Will one piece of chocolate kick me out of ketosis? ›

It's unlikely that a small piece of chocolate will kick you out of ketosis; however, this depends on the amount you eat. Chocolate with a high sugar content will significantly impact your blood sugar levels and insulin response, potentially affecting your ketosis.

What chocolate puts you in ketosis? ›

What makes dark chocolate Keto: The high concentration of cocoa solids and lower levels of sugar make dark chocolate a better alternative to milk chocolate on a low-carb diet. Milk chocolate contains 10-50% of cocoa solids. For dark chocolate to be of good quality, more than 70% of cocoa solids are required.

Is cheese OK for paleo? ›

A Paleo-diet purist will tell you no, all cheese should be avoided on a Paleo lifestyle. Paleolithic humans didn't milk cows or process dairy. This is one case in which keto diet rules are much more lax than paleo.

Is peanut butter good for keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

What foods don't break ketosis? ›

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

Will one cheat day stop ketosis? ›

Some disadvantages of having a cheat day on keto include getting knocked out of ketosis and hindering further weight loss.

Can I eat popcorn on keto? ›

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

Will one bite of cake kick me out of ketosis? ›

If your cheat day is literally all day long at every meal of the day, then yes it will likely kick you out of ketosis. If you eat a piece of rich chocolate cake early in the day and exercise later that day, you might be able to dodge the consequences.

What store bought chocolate is keto-friendly? ›

The Best Keto Chocolates: Our Top 10 Recommendations
  • Adapt Ketobar Chocolate Delight.
  • Brooklyn Born Keto Dark Chocolate Lemon Coffee Chocolate Bar.
  • CHOCOperfection Dark European Chocolate Bar.
  • ChocZero MILK Chocolate Squares.
  • Edge Dark Chocolate Bar.
  • Lakanto Sugar-Free Chocolate Bar.
  • Lily's Creamy Milk Chocolate Bar.
Jan 21, 2021

Will a little sugar break ketosis? ›

In conclusion, sugar can kick you out of ketosis and prevent your body from burning fat for energy. If you're following a ketogenic diet, it's important to limit your intake of sugar and opt for keto-friendly sweeteners. This will help you to reach your weight loss or health goals and maintain optimal health.

Do avocados kick you out of ketosis? ›

If you have decided to follow a ketogenic diet, you should know that the avocado is a fruit you can include in your meals due to its healthy fat content. Avocados contain 5 g Monounsaturated Fat and 1 g Polyunsaturated Fat, making avocados great for a keto diet.

Can you eat ice cream on keto? ›

Yes, you can choose to eat regular ice cream on a keto diet if it fits within your daily carbohydrate needs required on the keto diet. Remember, regular ice cream is higher in carbohydrates than keto ice cream, so be sure to check the label to ensure you're within your daily carbohydrate limits.

What are four foods excluded in the paleo diet? ›

What to avoid
  • Grains, such as wheat, oats and barley.
  • Legumes, such as beans, lentils, peanuts.
  • Dairy products, such as milk and cheese.
  • Refined and added sugar.
  • Added salt.
  • Starchy vegetables, such as corn, jicama, peas and white potatoes.
  • Highly processed foods, such as chips or cookies.

Can you eat sweets on a paleo diet? ›

Some paleo plans avoid milk products and refined sugar altogether. So, other than grabbing an apple off of a tree, is there any way to treat yourself to a dessert that's paleo-friendly? The answer is yes. Sweeteners like honey, maple syrup, and agave are considered OK in many paleo circles.

What dairy is OK on paleo? ›

Many people on a paleo diet today also include some sources of full-fat dairy, such as butter, cream, yogurt or whole milk. It's ideal if the dairy you eat or drink is from grass-fed cows. People who have dairy allergies or sensitivities don't need to include it in their diet.

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