Did you know in a four year period, the search volume for keto grew by 850%? Crazy, right?!
So why the big jump in popularity and the uptick in searching for recipes and information related to a keto diet? The combination of people looking for a quick weight loss solution paired with those looking to reduce added sugars in the diet is part of the reason. The continued rise in type 2 diabetes has also spurred interest in low carb living.
Since you found this post, my guess is you are interested in a low carb diet. And You’re definitely not alone. If you are trying to reduce your carbohydrate intake during the holidays, you will love my keto hot chocolate recipe. Because what’s better than a warm cup of hot cocoa? Umm…I think a low carb hot chocolate recipe that won’t send blood sugar soaring…am I right?!
Why Keto Hot Chocolate?
As a registered dietitian and diabetes educator, most of my clients need to be mindful of the amount of added sugar they consume. This can be challenging any time of year, but during the holidays…when we are surrounded by so many sweet treats and the traditions that they are part of, it can be even more challenging.
Whether you are following keto-diet plan, a low carb diet, or just working to balance your blood sugar with your diabetes meal plan, it’s important to be able to eat the foods you love without deprivation.
Should you follow a keto diet if you have type 2 diabetes?
The keto diet is popular because it promising quick weight loss without having to count calories or limit your portions. And research has found some promising benefits. Some of the benefits of implementing a keto diet include:
- Reduce your appetite
- An initial burst of weight loss
- A larger proportion of fat loss from your abdominal area (visceral fat)
- Drop in triglycerides
- Lowers blood sugar and insulin
- Lower blood pressure resulting from weight loss
Is the Keto Diet right for you?
That’s the million-dollar question. Research has found benefits from the keto diet. But it’s important to note, most of the benefits from following a keto diet come from the resulting weight loss. That means that if you lose weight (especially visceral fat) by reducing your overall calories or exercising more…you’ll see pretty much the same health benefits. It’s also important to realize that the research on very low carb diets, including keto, has not been that promising when it comes to maintaining weight loss. And people with diabetes were shown to improve glucose regulation just as well eating a balanced meal plan with carbohydrate as compared to a low or no carb meal plan.
The goal of any weight loss plan should be to promote improved health and sustainable results. If you cannot envision yourself following a keto diet long-term, it isn’t the best plan for you.
Can you eat carbs with diabetes?
Get ready to get excited- yes! There is no reason you cannot have carbohydrates with diabetes. I have helped hundreds of clients with diabetes improve blood glucose levels and even get off their medication while still eating carbs!
But here is the key…you need to remember that not all carbs are created equal. Yes, you can eat carbs with diabetes. But the type of carbohydrate you eat matters. Naturally occurring sugars in foods such as fruit and whole grains are fine to incorporate into a diabetes meal plan. These sugars are typically bound to beneficial nutrients such as fiber, which slows down how quickly the sugar enters your bloodstream. On the flip side, added sugar is what you want to limit. You want to limit added sugar in your diet to less than 10% of total calories. If you eat 2000 calories in a day, that’s a goal of 50 grams of added sugar or less per day (and less is better here).
When it comes to traditional hot chocolate recipes, they can pack in as much as 30 grams of ADDED sugar in one serving! That’s more than half of the daily limit…in one drink! But let’s be honest, hot chocolate is delicious! And I don’t want you to give up foods (or drinks) that you love. I specialize in making eating fun, not stressful. And with a few simple recipe swaps, you can eat what you love while still managing diabetes. And this keto hot cocoa recipe is so good, I know your whole family will love it. Because you know I am always thinking about you moms with diabetes out there 🙂
Keto Hot Chocolate Recipe
My recipe is simple, easy, and consists of swapping out some of your typical hot chocolate ingredients with healthier alternatives that fit the keto-diet or work within a diabetes meal plan or low carb diet.
The part you’re all here for is the low carb hot cocoa recipe. So, without further ado, here you go:
- 1 Tbs vanilla whey protein powder, no added sugar
- 1 Tbs cocoa powder
- 1/8 tsp monk fruit extract
Making it is as simple as mixing the ingredients together to make the low carb hot cocoa mix. Then you add the mix to 8 to 12 ounces of hot or boiling water.
For an extra treat, you can add in low carb marshmallows. The monk fruit extract is going to sweeten your drink without added sugars. It’s a natural, no-calorie substitute that is actually sweeter than artificial sweetener (and sugar!).
It would be best if you served it warm for the best taste, and the recipe makes two servings. One serving contains only 32 calories and 3 grams of net carbs.
Want to see how to make this low carb hot chocolate recipe? Watch a video of the recipe here!
With only 3 ingredients this low carb hot cocoa recipe is a great choice for anyone managing diabetes or following a keto diet
- 1 Tbs whey protein, vanilla, no added sugar
- 1 Tbs cocoa powder
- 1/8 tsp monk fruit extract
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In a small bowl, mix dry ingredients together.
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Pour one half of dry mix into 8-12 ounce of hot water.
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Serve warm and top with low carb marshmallows or whipped cream if desired
The low carb hot chocolate mix recipe makes 2 servings. Each serving contains 32 calories and 3 grams of net carbs.
Will You Be Sipping Keto Hot Cocoa This Winter?
Everyone loves their sweet treats during the holidays, and sipping on warm cozy drinks is even better. Having a low carb chocolate drink makes it even sweeter.
By swapping a couple of simple ingredients, you can be sitting by the fire sipping hot chocolate like the rest of ’em without the blood sugar spikes!
So, are you ready to try out this keto hot chocolate recipe?
And if you want more diabetes dessert recipes that won’t spike blood sugar, you have to give these diabetes desserts a try:
Keto Sugar Cookies with Avocado
Chocolate Chip Banana Breakfast Cookies