Dark chocolate is a great ingredient to eat and cook with on a low carb healthy fat diet. On other diets, chocolate is usually the first thing banished from your kitchen cupboards. But with Simple As Fat dark chocolate is on the menu! Not only is eating dark chocolate allowed but actively encouraged as dark chocolate is packed with nutrients that keep your body healthy.
Why is it LCHF?
Dark chocolate is much lower in carbs and sugar than milk chocolate.
25g of dark chocolate (90% cocoa solids) contains 5g carbs, 2g protein, 20g fat and only 1.75g sugar.
Whereas 25g of your average milk chocolate contains 14.25g carbs, 1.8g protein, 7.5g fat and 14g sugar.
Thats’s 2 heaped teaspoons of sugar in only 25g of milk chocolate and almost all your carbs for one day!
Therefore a single bar of milk chocolate (around 50g) can contain 4 teaspoons of sugar and over 20g carbs in a few bites.
This is why you should chose dark chocolate to suit your LCHF diet as its low carb and high healthy fat combination makes it the perfect sweet treat.
Why is it good for me?
Dark chocolate is not just good for you because it is LCHF but it also has a whole host of powerful nutrients to supplement your health.
- Dark chocolate contains many powerful antioxidants which protect your body on a cellular level. Your body produces free radicals which are compounds that are harmful to your body if not kept in balance by antioxidants. Dark chocolate is one of the highest sources of antioxidants in food.
- Dark chocolate has been proven to improve blood flow and can help lower blood pressure. There have also been studies that have shown that eating dark chocolate can improve brain function as blood flows more easily to the brain.
- It is also rich in minerals, 100g of dark chocolate contains 67% of the RDI for Iron, 58% of the RDI for Magnesium and 98% of the RDI for Manganese.
What should I buy?
When buying your dark chocolate avoid any milk or white chocolate bars as these have a lot more sugar in. You want to chose a dark chocolate that has a high percentage of cocoa solids in at least 70% but the higher the better!
Look through the ingredients and make sure Cocoa solids is the first ingredients in the list.
The majority of dark chocolate in the supermarkets will have some sugar in, just make sure sugar is towards the end of the ingredient list.
How much should I eat in a day?
At one time we recommend that you eat no more than 2 squares on a daily basis. This may seem like a measly amount however dark chocolate in much richer than sweeter milk chocolate and so it is naturally harder to polish off a whole bar. For special occasions you may eat more than this, for example in making our LCHF desserts (see below!) you may consume a slightly larger portion.
It is important to eat dark chocolate in moderation. It is an occasional treat, not an everyday essential.
What are the best LCHF recipes for dark chocolate?
Chocolate Peanut Butter Bars & Coconut Bars
We have two recipes for LCHF chocolate bitesize bars. Why not try our Chocolate Coconut Bars for a tropical sweet treat? Or, if coconut is not to your taste, have a go at our Chocolate Peanut Butter Bars. These are perfect to make in advance and freeze. Then you always have a keto sweet treat in your freezer to help battle any cravings.
Keto Chocolate Mousse
Double cream and chocolate are a match made in Keto heaven! This recipe is perfect for a family dinner as you can make it in advance and have an amazing and healthy dessert on the table in a flash.
Keto Chocolate Brownie
A fudgey LCHF chocolate brownie seems too good to be true, but we did it! Again this recipe freezes really well so you can pop the batch in the freezer and have a LCHF brownie ready when you are.
So there you have it, dark chocolate is a LCHF superfood that helps to keep your body healthy and your brain happy. Make sure you always have a bar of good quality high cocoa solids (70-90%) dark chocolate in your fridge so you can occasionally indulge in a couple of squares or whip up a great Keto dessert for an impromptu dinner party!