What Makes a Food or Ingredient Keto?
When you are following the ketogenic diet, you will need to base your meals on low-carb foods. When unsure whether to include an ingredient in your ketogenic lifestyle, there are several factors you should consider:
1) Keep your carbohydrate intake low
Depending on your own carbohydrate limit which can vary between 20 and 50 grams of total carbs (or 15 to 30 grams of net carbs), you can include a variety of meats, dairy, eggs, vegetables, fruit, nuts and seeds.
2) Always consider the serving size
When counting carbs, keep in mind the "per serving" amount, such as one cup of broccoli, two eggs, half an avocado, one pork chop, or a quarter cup of berries. Some foods are seemingly high in carbohydrates (per 100 grams) but you will only need to use a small amount when used in recipes.
3) Quality over quantity
Food quality is just as important as the amount of carbohydrates in your diet. Base your diet around healthy whole foods and avoid or at least minimize the consumption of ultra processed foods, especially if they are high in sugar.
Cacao Nibs In Keto
You likely already use cacao powder for all of your chocolate-flavored low-carb dessert recipes, smoothies, and fat bombs. What you may also not know about is cacao powder nutrition and the health benefits that this delicious superfood will deliver.
Packed with antioxidants, beneficial fats, and fiber, cocoa may help lower high blood pressure, aid weight loss, and improve your mood, among other benefits
Cocoa is one of the oldest known foods in the world, with evidence of its use dating back thousands of years. The ancient Mayans and Aztecs used cocoa for everything from treating digestive issues to boosting their energy levels.
The cacao is harvested from the cacao tree (aka Theobroma cacao), which is native to tropical climates like Samoa and South America.
The cacao beans or seeds are cleaned and roasted to bring out their rich flavor. The outer shells are then removed, and what remains is what’s commonly called cocoa or cacao nibs, which can be eaten on their own as a low-carb snack.
The cacao bean produces a lot of fat in the form of its butter, which can serve as a vegan substitute for grass-fed butter. However, it is more commonly used in chocolate production, as a moisturizing ingredient in beauty products.
When you eliminate cocoa butter, you are left with a solid block of compressed cocoa. This then gets pulverized into a fine powder to create what we currently know as raw cacao powder.
Upon first glance, you may think that 3 grams of carbs per tablespoon is not exactly keto-friendly. But you must consider dietary fiber.
Cacao powder contains only 1 gram of net carbs, making it a low-carb favorite for keto followers. It won’t make you go over the permitted daily value of carb, helping you stay in ketosis.
Moderate Amount of Net Carbs
Cacao Nibs contain 3.67g of net carbs per 100g serving. You need to be mindful of their serving size because they have an amount of carbs. It is important to limit its consumption so you won't exceed the 20g - 30g daily net carb limit.