If you are following a Ketogenic diet, your intake of carbohydrates is low, and your consumption of healthy fat is high. However, you still need to stay from hot drinks that contain added sugar and are healthy. Most people often wonder, can they drink anything other than water when they are on Ketosis?
Well, the answer to that is yes, many types of hot drinks can be a part of your Keto diet. This article will shed light on Keto-friendly hot chocolate, its ingredients, its benefits, and its recipe.
Keto Hot Cocoa
Store-bough Cocoa contains harmful additives and added sugar, so it cannot be part of your diet when you are on Ketosis. However, there are keto-friendly varieties of cocoa powder available, and that is natural cocoa powder.
The natural variation of cocoa powder contains no gluten, additives, or added sugar and is safe to consume on a Ketogenic diet. However, if you are buying a commercial variety of natural Cocoa, check the ingredients, and if the product contains fillers, don’t buy it.
Is Milk Powder Keto?
Milk powder is considered keto-friendly, as it contains no added sugar and only has three grams of carbohydrates per tablespoon. Keep in mind that Keto allows a daily consumption of fifty grams of carbs. To make a milk powder hot chocolate, follow these instructions:
- One cup of whole milk powder (48 carbs)
- Add one cup of Cocoa
- Mix well and enjoy
Dairy-Free Hot Chocolate
There is also a dairy-free version of hot chocolate that you can make at home, and all you need to do is use unsweetened coconut milk instead of powdered milk, resulting in a delicious hot drink.
Benefits of Hot Chocolate Drink
Cocoa can lead to better blood flow and improve mental wellbeing
A team of researchers tested oxygen levels in the blood of different participants by having them breathe a higher content of carbon dioxide. This procedure enables the researchers to measure the response of blood flow in the brain.
The research found that participants had better levels of oxygen in the brain after consuming flavanols (found in Cocoa), and the amount of oxygen in the brain had also increased.
Previous studies support the benefits of Flavanol.
While the research we discussed above was small-scale, the conclusion is supported by evidence. For example, a study conducted in 2017 concluded that Cocoa rich in Flavanol leads to improved blood flow to the brain and benefits memory, attention, processing speed, and overall mental wellbeing.
There is also evidence that suggests Cocoa can reduce the risks of Alzheimer’s, and other flavonol-rich drinks such as tea have been known to improve blood flow and reduce blood pressure. In addition, plants like Cocoa are rich in antioxidants, so they are healthy to consume.
How to make Keto Hot Chocolate?
Follow these instructions to make a delicious glass of Keto hot chocolate:
- Whisk the ingredients thoroughly (cocoa powder, milk powder)
- Add two tables spoons (eight ounces) of hot water
- Store the milk in a glass or an airtight container
- If you are making a version of Keto hot chocolate that is free of dairy, add the cocoa mixture to eight ounces of hot water and add your favorite milk (almond or coconut)
Keto Hot Chocolate Mix
Making the Keto hot chocolate mix is extremely easy, and while most Keto hot chocolate recipes require you to add milk, it increases the carb content in the drink. To make this Keto hot chocolate milk, you will need the following:
- Whipped cream
- Salt
- Cocoa Powder
- Cinnamon
- Swerve sweetener
Cinnamon is an optional ingredient, but it is highly recommended. Put all the ingredients in a bowl, whisk them properly. Once the mixture is done, store it in a glass jar.
How to Make a Mug of Hot Chocolate Mix (Low-Carb)
To make a mug of hot chocolate, you will need eight ounces of hot filtered water, add three to four tablespoons of keto chocolate mix, whisk thoroughly, and you are good to go.
Other Variations of Hot Chocolate Mix
- Dairy-Free Keto Hot Chocolate Mix: Instead of heavy cream powder, use coconut milk.
- Peppermint Keto Hot Chocolate Mix: Add six to twelve drops of good quality peppermint essential oil to the mix and whisk thoroughly.
- Mocha Keto Hot Chocolate Mix: Add ¼ cup of espresso powder to the powdered mixture and whisk.
Does the Keto Diet lead to Weight Loss?
A Keto diet effectively cuts down the excess weight of your body and lowers the risk of harmful diseases. Research shows that the Keto diet is as effective as low-fat diets in cutting down weight. And since the diet contains healthy fats, it is extremely filling, so you can lose weight without tracking your food intake.
A review of thirteen studies found that a keto diet containing a low content of carbs was more effective in cutting down weight than a diet low on fat. On average, people who followed the keto diet lost two pounds (0.9 Kg) more than those who followed a low-fat diet.
The Keto diet also has other benefits; it leads to a reduction in:
- Blood pressure
- Triglyceride Levels
A different study involving 34 adults following the Keto diet for eight weeks lost five times as much bodyweight as those following a low-fat diet.
Benefits of Ketogenic Diet
Studies show that the ketogenic diet has several health benefits for various health conditions such as:
- Heart conditions: The Keto diet improves body fat, cholesterol levels, blood pressure, and blood sugar.
- Cancer: The diet is being studied right now as a potential treatment for cancer, as it may slow the growth of tumors.
- Alzheimer’s disease: The Keto diet may help reduce symptoms of Alzheimer’s and slow down its progression.
- Epilepsy: Studies indicate that the keto diet can significantly decrease seizures in children that have epilepsy.
- Parkinson’s disease: A study found out that the Keto diet can help improve the symptoms of Parkinson’s disease; however, more research is needed.
- Polycystic Ovary Syndrome: The Keto diet helps decrease the insulin levels in the body, which may also play a role in curing polycystic ovary syndrome; however, more research needs to be conducted.
- Brain Injuries: Some studies on the Keto diet have shown that the diet can improve outcomes of trauma suffered due to injuries to the brain.
What is the Process of Ketosis?
When you are following the Ketogenic, it is extremely important to maintain Ketosis. Ketosis is a state in which your body uses fat instead of carbs as an energy source. Therefore, Ketosis will only occur once the consumption of carbohydrates decreases, limiting the supply of glucose in the body, which is the main energy source for the cells.
Once the glucose levels in the body drop, it has no choice but to search for a different energy source. The ketogenic diet is the most effective way of entering Ketosis, and you will need to limit your daily carb intake to twenty to fifty grams and will need to take in fats from healthy sources such as :
- Nuts
- Meat
- Fish
- Eggs
- Healthy oils (Olive oil, Coconut oil)
It is also important for the user to moderate the consumption of proteins, as protein can be converted into glucose if consumed in high quantities, hindering your transition to Ketosis.
Another way of entering Ketosis faster is through intermittent fasting. Intermittent fasting involves limiting the intake of food for eight hours per day and fasting for sixteen hours. The urine, blood, and breath tests will show whether you’ve entered Ketosis through intermittent fasting or not by showing the number of ketones produced by the body.
Some symptoms will indicate that your body has entered the state of Ketosis:
- Frequent Urination
- Thirst
- Decrease in appetite and hunger
- Dry Mouth
What Foods Should be avoided on a Ketogenic Diet?
Please avoid the following foods when you are on Ketosis:
- Starches
- Grains
- Sugary foods
- Beans
- Legumes
- Starchy Vegetables
- Low-fat foods
- Diet products
- Sauces
- Condiments
- Unhealthy fat
- Alcohol
Is the Ketogenic Diet Beneficial for you?
The most important question that needs to be answered is the Ketogenic diet beneficial for you? We can go through all the studies and evidence, but we will still be unable to provide a proper answer. However, the evidence that we have analyzed proves that the ketogenic diet can do wonders for the human body when followed properly.
The real question is, can people maintain the process of Ketosis? Staying on Ketosis is tough, which is why most people get bored and leave the Keto diet. However, if you can maintain the process of Ketosis long enough, then the Ketogenic diet is good for you.
Conclusion
So to answer that very first question: Is there a Keto hot chocolate? And the answer to that is yes, there is. However, some things need to be clarified, you should always make your Keto hot chocolate at home, and we have provided recipes.
Secondly, if you buy natural Cocoa commercially, make sure to reach the ingredients and ensure it contains no additives or added sugar. Hot chocolate also has several benefits, and we have discussed them in this article. Towards the end of the article, we have given an overview of the Keto diet and explained the process of Ketosis.
