For those following a ketogenic diet, finding suitable treats can be a challenge. Lily's Dark Chocolate emerges as a potential option, offering a no-sugar-added alternative to traditional chocolate. This article delves into the ingredients of Lily's Dark Chocolate, its nutritional profile, and considerations for incorporating it into a keto lifestyle.
What is Lily's Dark Chocolate?
Lily's Dark Chocolate is marketed as a healthier chocolate option, boasting no added sugar and using alternative sweeteners. It's available in various cocoa percentages, with the 55% cocoa variety being a popular choice. This "OG" is rich, bold, satisfying and has absolutely nothing to hide.
Key Features of Lily's Dark Chocolate
- No Sugar Added: A primary draw for keto dieters.
- Botanically Sweetened with Stevia: Utilizes stevia extract for sweetness.
- Fair Trade Certified: Supports ethical sourcing practices.
- Made with Non-GMO Ingredients: Appeals to consumers seeking natural products.
- Gluten-Free: Suitable for those with gluten sensitivities.
Lily's Dark Chocolate Ingredients
Lily's Dark Chocolate is often made with cocoa mass, cocoa butter, erythritol, inulin, and stevia extract. The specific ingredients for the 55% cocoa variety include:
- Unsweetened Cocoa
- Inulin
- Dextrin (Non-GMO)
- Erythritol (Non-GMO)
- Cocoa Butter
- Milk Fat (Rbst Free)
- Organic Soy Lecithin
- Sunflower Lecithin
- Stevia Extract
- Vanilla Extract
Nutritional Information
Understanding the nutritional content is crucial for determining if Lily's Dark Chocolate fits within a keto diet's parameters. Here's a breakdown of the nutrition facts per serving (approximately 2.5 servings per container):
- Calories: 140
- Total Fat: 12g (15% Daily Value)
- Saturated Fat: 8g (40% Daily Value)
- Trans Fat: 0g
- Cholesterol: Less than 5mg (0% Daily Value)
- Sodium: 0mg (0% Daily Value)
- Total Carbohydrate: 16g (6% Daily Value)
- Dietary Fiber: 9g (32% Daily Value)
- Total Sugars: 0g
- Includes Added Sugars: 0g (0% Daily Value)
- Protein: 2g
- Vitamin D: 0mcg (0% Daily Value)
- Calcium: 10mg (0% Daily Value)
- Iron: 3.2mg (20% Daily Value)
- Potassium: 115mg (2% Daily Value)
The ingredients indicate that Lily's Dark Chocolate does not contain added sugar.
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Keto-Friendliness: Weighing the Factors
While Lily's Dark Chocolate doesn't have added sugar, several factors determine its suitability for a keto diet.
Carbohydrate Content and Fiber
Each serving contains 16g of total carbohydrates, but 9g come from dietary fiber. Fiber is generally not absorbed by the body and doesn't impact blood sugar levels, so it's subtracted from the total carbs to calculate net carbs.
- Net Carbs: 16g (Total Carbs) - 9g (Fiber) = 7g per serving
Whether 7g of net carbs per serving is acceptable depends on an individual's daily carb limit on the keto diet.
Alternative Sweeteners: Erythritol and Stevia
Lily's Dark Chocolate utilizes erythritol and stevia to provide sweetness without adding sugar.
- Erythritol: A sugar alcohol that has minimal impact on blood sugar and is generally well-tolerated.
- Stevia: A natural, plant-derived sweetener that doesn't raise blood sugar levels.
However, some individuals may experience digestive discomfort, including bloating and gas, with these sweeteners.
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Calorie Density
Although lower in sugar compared to other chocolates, Lily’s Dark Chocolate is still calorie-dense, which might not fit into everyone's dietary plan if not consumed in moderation. It's important to monitor portion sizes as chocolate, even low-sugar options, can be calorie-dense.
Potential Downsides
Despite its keto-friendly attributes, there are potential drawbacks to consider.
Digestive Issues
Some individuals may experience digestive discomfort with erythritol and stevia, sweeteners that some individuals may experience digestive discomfort with, including bloating and gas.
Allergen Concerns
It may contain or has been processed in facilities that handle common allergens like nuts, soy, and dairy, posing cross-contamination risks for people with allergies. Contains milk and soy.
Taste Preference
The use of alternative sweeteners can result in a taste that some people may find less satisfying compared to traditional dark chocolate, impacting overall enjoyment.
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Incorporating Lily's Dark Chocolate into a Keto Diet
If you decide to include Lily's Dark Chocolate in your keto diet, keep these tips in mind:
- Moderation is Key: Be mindful of portion sizes due to the calorie density.
- Track Net Carbs: Factor the 7g of net carbs per serving into your daily allowance.
- Listen to Your Body: Pay attention to how your body reacts to the sweeteners.
- Read Labels Carefully: Always double-check the ingredient list and nutrition information.
Addressing Common Questions
- Is Lily's Dark Chocolate keto-friendly? It can be, in moderation, depending on your individual carb limits and tolerance to alternative sweeteners.
- Does Lily's Dark Chocolate have sugar? The ingredients indicate that Lily's Dark Chocolate does not contain added sugar.
- How Many Lily’s Dark Chocolates Can I Eat a Day? This depends on your individual macronutrient goals and tolerance.
- Where can I buy Lily's Dark Chocolate? Prices may vary between in-store, curbside, and delivery.
Weight Loss and Lily's Dark Chocolate
Is Lily’s Dark Chocolate Good for Weight Loss? A nutrient-poor diet can leave you low in Vitamins and struggling with weight.
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