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 Lily's chocolate bars.
Chocolate is a keto favorite and Lily's is a popular choice these days but is it as keto friendly as people think? In this post I'll evaluate Lily's chocolate, give it a ketogenic compatibility grade, and let you know how it stacks up to similar keto friendly treats.
Ketogenic Compatibility Grade: C-
Savage Fuel Ketogenic Compatibility 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, avoid or kiss your ketosis goodbye.
Lily's Original Dark Chocolate Macro Nutrient Ratio:
- Label Net Carbs:
4 grams of label net carbs per 40g serving (8g for the whole bar)
- Estimated Net Carbs: (My estimation of effective carbohydrates based on the caloric values and glycemic index of all ingredients)
4-6g Estimated Net Carbs per 40g serving (8-12g for the whole bar, range accounts for the fact that we don't know how much Dextrin is in the bars and what the glycemic index of Dextrin is)
The extra 2g per serving comes from Dextrin (not to be confused with Maltodextrin which is much worse), Dextrin is a "fiber" made from starch (usually corn or wheat) with an unknown glycemic index. When it comes to fibers like Dextrin, with a mystery glycemic index, I always count them as carbs and based on the listing order of ingredients containing fiber (Unsweetened chocolate, inulin, and Dextrin) and a couple other factors I estimate there is a maximum of 2 grams of Dextrin per serving.
- Estimated Net Carbohydrates per 100 calories: (1:100 ratio is good, higher is worse)
2.5-3.75g Estimated Net Carbohydrates per 100 calories (Depending on how much Dextrin is in the bars and what the glycemic index of Dextrin is)
- Serving Size:
Each serving is 40g, there are about two servings per chocolate bar, so if you eat the whole bar it is between 8g and 12g of estimated net carbs.
- Easy to Overeat:
This chocolate is sweet and tasty so it is easy to over eat and at 8g-12g of estimated carbs per bar, I prefer to get my chocolate from lower carb brands like Chocoperfection.
Lily's Chocolate Keto Friendly Conclusion:
Lily's chocolate has a lot going for it and it is relatively low carb chocolate but it's high enough in carbs for me to avoid it in most cases. If you see some at the store and you really want some chocolate you can do a lot worse but if you want chocolate or a dessert to have on a more frequent basis like I do there are better options like Chocoperfection, Keto Kookies, and Keto Bars.
Let's compare Lily's chocolates 3.75g Estimated Net Carbs per 100 calories to keto favorites like Chocoperfection at 1.01g per 100 calories, Keto Kookies at 1.34g per 100 calories, and Keto Bars at 0.95g per 100 calories. Personally I prefer to stay away from the Dextrin and extra carbs in Lily's and go with brands that are designed from the beginning to be ketogenic friendly products.
My Favorite Ketogenic Friendly Dessert
ChocoPerfection blew me away the first time I tried it, the taste and texture were so much better than any other low carb chocolate I’d tried before. I thought it might be too good to be true so I tested my blood ketones one day then ate four bars of it, at the same time the next day my blood ketone reading was even higher than the previous day, I was sold.
I give ChocoPerfection a A ketogenic compatibility grade because of it’s low net carbs (2g per 50g bar), high fat, low protein, zero glycemic index sweeteners, and no mystery “fiber”. The only two downsides of ChocoPerfection are that it is expensive and if you really pig out you’ll most likely become the eye of a fart storm (a side effect of Erythritol and Inulin), both are prices I’m usually willing to pay.
They have a lot of great flavors too, dark and dark mint are my favorites and Raspberry is the only flavor I don’t like. The dark mint with a handful of macadamia nuts tastes just like thin mint cookies. You get the classic mint chocolate flavor with the salty and crunchy macadamia nuts, it’s my favorite ultra low carb dessert.
If you’re interested in trying some I’d recommend getting the variety pack and a pack of the dark chocolate so you can try all their flavors and still have more of the dark which you’re going to like anyways. They also have free shipping in the United States.
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