Is Lakanto Chocolate Keto Friendly?

At the time of writing this post, I’ve been on the ketogenic diet for over five years and logged over 250 blood ketone tests in an effort to estimate the effects of food and ingredients on my ketosis, including those in Lakanto chocolate bars.

Lakanto has some great keto friendly products like their maple flavored syrup and golden monkfruit sweetener (great brown sugar replacement) but like a lot of low carb brands, they can miss the mark with some products. In this post I'll evaluate Lakanto chocolate bars, give them keto friendly grades, and see how they stack up against other keto friendly chocolate and treats.

 
Lakanto-Chocolate.png
 

Savage Fuel Keto Friendly Grades:

  • A: Completely compatible, positive or no impact on ketosis.

  • B: Highly compatible, but don't go too crazy.

  • C: Moderately compatible, be mindful and limit intelligently.

  • D: Barely compatible, detrimental to ketosis and not recommended.

  • F: Not compatible, overdo it just a little and kiss your ketosis goodbye.

Keto Friendly Grading Factors:

  • Net Carbs per Serving: How many carbs are in this thing?

  • Net Carbs per 100 calories: Since serving sizes often vary significantly, a net carb per 100 calorie ratio is a more consistent measure of keto-friendliness than net carbs per serving. Lower ratios are also an indicator of higher fat content because fat has more calories per gram than protein and carbohydrates.

  • Sugar: Sugars have a higher glycemic index and larger negative impact on ketosis than other carbohydrates.

  • Hidden Carbs: Hidden carbohydrates are based on the caloric values and glycemic indexes of ingredients sometimes classified as fibers or sugar alcohols.

  • Easy to Overeat: Some foods are easy to over-eat and require extra willpower to limit overeating which is an important factor to consider.

  • Nutritional Density: Foods that are relatively high in net carbs per 100 calories but are high in nutrition per calorie can still be worth eating like broccoli and cauliflower.

RULE of thumb for net carbs per 100 calorie ratio:  0-1 great, 1-2 ok, 2-3 caution, 3+ red alert

RULE of thumb for net carbs per 100 calorie ratio:
0-1 great, 1-2 ok, 2-3 caution, 3+ red alert

Lakanto Chocolate Keto Friendly Grades:

Overall factors: No hidden carbs, low nutritional density, and easy to overeat.

  • Almond 55% Chocolate Bar: F-
    6g Net carbs per 100 calorie 43g half-bar
    5g Net carbs per 100 calories (Red++)
    0g Sugar

Lakanto Chocolate Keto Friendly Conclusion:

 
Lakanto-Chocolate-vs-Treats.png
 

Lakanto chocolate bars use Erythritol and monk fruit which are both zero-glycemic sweeteners and great choices. Unfortunately with the ratio of their other ingredients these bars clock in at a whopping 12g of net carbs per bar and 5g of net carbs per 100 calories which is way more carbs than they could be. ChocoPerfection is a great example, they clock in at an ideal 1 net carb per 100 calories so it is possible.

Let's compare Lakanto chocolate bars to some real keto friendly sweet treats:

 

Lakanto Chocolate Bars vs ChocoPerfection

 

As you can see, when comparing Lakanto chocolate bars to the the most keto friendly chocolate ChocoPerfection by net carbs per 100 calories, which is the most consistent indicator of keto friendliness, there is no contest. In conclusion, if you want keto friendly chocolate, stick with ChocoPerfection.

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Note: Links used here are affiliate links. By buying through the links I may receive a commission for the sale. This has no effect on the price for you.

Disclaimer: I am not a doctor. Please consult a medical professional before making any medical decisions. These are my personal opinions based on years of practicing the ketogenic diet.