Can I Eat Chocolate While Intermittent Fasting?

Optimizing your nutrition and fitness can be overwhelming when so many choices exist in health and wellness. However, the unique approach of Intermittent Fasting, which focuses on when you eat rather than what you eat, can be a game-changer in your health journey.

Intermittent fasting, which can take various forms such as the 16:8 method (fasting for 16 hours and eating within an 8-hour window) or the 5:2 diet (eating normally for 5 days and restricting calorie intake to 500-600 calories for 2 days), still emphasizes balanced nutrition and adequate hydration. Otherwise, when you start eating, many of the benefits obtained during your fasting window will be ruined.

Like any health and wellness practice, intermittent fasting comes with its own set of challenges. These can range from managing the quality of your sleep to finding effective ways to curb your hunger during fasting periods.

One such challenge is knowing whether or not something will prematurely ruin your fast. This article tackles whether eating chocolate while fasting is enough to destroy your fast. While we answer this question, we must also explore what exactly constitutes breaking a fast.

Check out this page if you want to know whether something else breaks a fast.

The Nature of Chocolate in Nutrition

Let’s start by exploring chocolate’s nutritional profile. The nutritional facts can vary as there are different types of chocolate and various ways to make chocolate. I’m here to give you a general overview, though, to help give you a basic idea.

There are three main types of chocolate: dark chocolate, milk chocolate, and white chocolate. The following table compares and contrasts the primary nutritional components of each.

[table is placed here with the info below placed in brackets]

	Dark Chocolate 70-85% cocoa	Milk Chocolate	White Chocolate
Calories	Approximately 600-650 kcal per 100 grams	Approximately 530-580 kcal per 100 grams	Approximately 540-580 kcal per 100 grams
Fat	40-45 grams	30-35 grams	30-32 grams
Saturated Fat	24-25 grams	19-20 grams	18-19 grams
Carbs	45-50 grams	55-60 grams	55-60 grams
Sugar	24-25 grams	50-55 grams	55-60 grams
Dietary Fiber	10-12 grams	3-4 grams	0 grams
Protein	7-8 grams	7-8 grams	5-6 grams
Iron	11-12 mg (61% DV)	Lower levels of iron, magnesium, and other minerals compared to dark chocolate	Minimal amounts compared to dark and milk chocolate, primarily from milk solids]
Magnesium	230-240 mg (58% DV)	Lower levels of iron, magnesium, and other minerals compared to dark chocolate	Minimal amounts compared to dark and milk chocolate, primarily from milk solids]
Copper	1.8-1.9 mg (89% DV)	Lower levels of iron, magnesium, and other minerals compared to dark chocolate	Minimal amounts compared to dark and milk chocolate, primarily from milk solids]
Manganese	1.9-2.0 mg (96% DV)	Lower levels of iron, magnesium, and other minerals compared to dark chocolate	Minimal amounts compared to dark and milk chocolate, primarily from milk solids]
Some amounts of	zinc, potassium, phosphorus, and selenium	Lower levels of iron, magnesium, and other minerals compared to dark chocolate	Minimal amounts compared to dark and milk chocolate, primarily from milk solids]
Other	Contains antioxidants (flavonoids), caffeine, and theobromine	Lower levels of iron, magnesium, and other minerals compared to dark chocolate	Minimal amounts compared to dark and milk chocolate, primarily from milk solids]

When thinking about the different types of chocolate, there are also a few nutritional considerations that you should be aware of:

• Chocolate is calorie-dense and high in fats, particularly saturated fats.
• Sugars vary significantly between types; dark chocolate has less sugar than milk and white chocolate.
• Dark chocolate contains more dietary fiber.
• Dark chocolate contains minerals and antioxidants more than milk and white chocolate.
• Dark chocolate has higher amounts of caffeine and theobromine, which are other types of stimulants.

While chocolate is mainly consumed for its pleasant taste and to add enjoyment to one’s life, are there any health benefits to eating chocolate?

Funny enough, there are valid reasons to consider including chocolate in your healthy life (in moderation, of course).

When incorporating chocolate into your diet, practicing portion control and choosing healthier options, such as dark chocolate with a high cocoa and low sugar content is essential.

The Health Benefits of Eating Chocolate

With the basic knowledge that most chocolates are made with large amounts of sugar, it is no wonder that the treat is considered a no-no in many parts of the healthy eating world. I’m here to tell you that doesn’t necessarily have to be true.

However, it’s important to note that chocolate, especially milk and white chocolate, can be high in calories and sugar, contributing to weight gain and other health issues if consumed in excess.

Remember, the key to incorporating chocolate into a healthy diet is moderation. By understanding the nutritional content and health benefits of different types of chocolate, you can make informed choices and enjoy this treat without guilt.

While we will discuss whether chocolate breaks a fast later in this article, I wanted to review why you should continue consuming it quickly.

Note that most of these benefits apply primarily to dark chocolate.

However, it’s important to remember that everyone’s nutritional needs and preferences differ. If you enjoy chocolate and it fits into your overall dietary plan, there’s no reason to eliminate it.

Here are some of the benefits you can get from eating chocolate:

• Dark chocolate is rich in flavonoids, powerful antioxidants that help protect cells from damage by free radicals and reduce inflammation in the body.
• Polyphenols are linked to reduced inflammation and improved heart health.
• Flavanols in dark chocolate can stimulate the lining of the arteries (endothelium) to produce nitric oxide (NO), which helps relax the arteries and improve blood flow.
• Some studies suggest that dark chocolate can reduce blood pressure, although the effect is mild.
• Consuming dark chocolate can raise HDL (the good one) cholesterol levels.
• Some studies suggest that dark chocolate can reduce oxidized LDL (the bad one) cholesterol, which is particularly harmful to the cardiovascular system.
• Dark chocolate flavonoids may help enhance cognitive function, improve memory, and reduce the risk of neurodegenerative diseases.
• Chocolate contains compounds like phenylethylamine (PEA), which may decrease symptoms of major depression.
• Chocolate also contains small amounts of caffeine and theobromine, which are stimulants that can enhance mental alertness.
• Dark chocolate flavonoids can potentially help improve skin hydration and density and offer some protection against damage from ultraviolet (UV) rays.
• Dark chocolate is a good source of essential minerals, including iron, magnesium, copper, and manganese.
• Chocolate contains dietary fiber, which aids digestion and promotes a feeling of fullness.
• Some research indicates that dark chocolate can improve insulin sensitivity, which is beneficial for managing blood sugar levels and reducing the risk of diabetes.
• Dark chocolate has been linked to helping to control appetite by promoting feelings of satiety and reducing cravings for sweet, salty, and fatty foods.

Are you shocked to see all these health benefits of eating chocolate? I am, especially the one about helping to manage blood sugar. You would think the opposite is more likely, right?

Next, we will examine the sugars and fats in chocolate and their impact on fasting.

Does Chocolate Break Your Fast?

What does it mean to break your fast? Breaking a fast means consuming food or drink that provides calories, shifting the body from a fasted state to a fed state.

When you’re fasting, your body has depleted its glycogen stores and primarily uses stored fat for energy. Breaking your fast with a high-calorie food like chocolate can disrupt this process and potentially lead to weight gain or other health issues.

Understanding the impact that the sugars and fats in chocolate can have is essential because these components will help determine whether or not eating chocolate will ruin a fast. The effects of sugar and fats in chocolate on fasting can be significant, depending on the fast’s type and goals.

What is the impact of sugars in chocolate?

• Raising Glucose & Insulin: Consuming sugar causes a spike in blood glucose levels, triggering an insulin response. Insulin is a hormone that facilitates glucose uptake into cells for energy or storage. One goal of fasting is to keep insulin levels low to promote fat-burning and autophagy (the body’s process of cleaning out damaged cells and regenerating new ones).
• Disrupting Ketotsis: If you fast long enough to enter ketosis (burning fat for energy instead of carbohydrates), chocolate sugar intake will inhibit ketosis by providing a readily available source of glucose.

What is the impact of fats in chocolate?

• Causing Caloric Intake: The fats in chocolate are high in calories, which can quickly break the caloric deficit needed for fasting. Fasting involves abstaining from calorie intake to allow the body to deplete glycogen stores and start utilizing fat for energy.
• Restarting Metabolic Processes: Fats do not spike insulin levels as dramatically as sugars do, but they still provide energy and can halt the processes of autophagy and ketosis by providing a source of calories that the body uses instead of stored fat.
• Causing Satiety: While fats can promote a feeling of fullness, which might be beneficial when eating, during a fast, the primary objective is to avoid caloric consumption altogether.

Based on what you have read up to this point, does eating chocolate break your fast?

If you think so, you would be correct.

Eating chocolate during the fasting window breaks the fast by introducing calories and nutrients, disrupting the fasting benefits such as fat-burning and improved insulin sensitivity.

Incorporating Chocolate into Your Intermittent Fasting Plan

While eating chocolate during your fasting window will hinder your Intermittent Fasting goals, that doesn’t mean there isn’t a reason to include it in your diet.

As mentioned above, including chocolate in your diet can be enjoyable and potentially beneficial if done mindfully.

Here are some best practices for incorporating chocolate into your diet in a healthy way:

• Choose Carefully: Select dark chocolate with a high cocoa content (70% or higher). It typically contains less sugar and more benefits than milk or white chocolate.
• Ready Your Labels: Check the ingredient list. Choose chocolates with cocoa mass or cocoa butter as the first ingredient, and avoid those with high amounts of sugar, artificial flavors, or unhealthy fats (such as hydrogenated oils).
• Moderation is Key: Keep servings small. A typical serving size is about 1 ounce (28 grams), which can satisfy a chocolate craving without overconsumption of calories and sugar.
• Eat Chocolate Mindfully: Savor the flavor and texture to enjoy the experience, which can help prevent overeating entirely.
• Balance Your Diet: Pair chocolate with a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure you get a wide range of nutrients.
• Control Your Sugars: Be mindful of your overall sugar intake. When you know your sugar intake and goal, you can easily include chocolate in your plans and still meet them.
• Consider Timing: Consider having chocolate as a dessert after meals. This can help you feel more satisfied and prevent overeating later on.
• Less Late-Night Snacking: Chocolate contains caffeine and theobromine, which can interfere with sleep. Avoid eating chocolate late in the evening if you typically have difficulty with sleep.
• Try Better Options: Choose dark chocolate with nuts or seeds for added protein and healthy fats, enhancing satiety and nutritional value.
• Consider Homemade: You can make chocolate treats at home using high-quality cocoa powder, natural sweeteners (like honey or maple syrup), and healthy fats (like coconut oil or nut butter).
• Understand The Health Benefits: Dark chocolate can have health benefits when consumed in moderation. We talk about them in an earlier section of this article.
• Mind Your Calories: Chocolate is calorie-dense, so be aware of the caloric content and how it fits into your daily intake.

By following these best practices and avoiding chocolate while fasting, you can enjoy a treat as part of a healthy and balanced diet.

Moderation and mindful choices are vital to reaping the benefits of chocolate without overindulging.

Final Thoughts On Eating Chocolate While Intermittent Fasting

This article asked whether you can eat chocolate while intermittently fasting. The answer is no. Eating chocolate during your fasting window will ruin your fast and hinder your success with intermittent fasting.

However, eating chocolate with your other meals is possible as long as you are mindful about what you are doing.

Some might find eliminating chocolate from their diets easier since moderation can be a hassle. For others, going cold turkey on no chocolate is a more significant challenge, so I’m here to tell you that it is possible to continue eating some chocolate.

What are your thoughts on eating chocolate while intermittent fasting? Can you give up on it completely? Or would you instead try to incorporate it into a healthier lifestyle?

Let me know in the comments.

Check out this page if you want to know whether something else breaks a fast.

Happy fasting!