What about chocolate?

Someone asked me how I fit dark chocolate into a low-glycemic index diet.  Doesn't it have sugar in it?

Well, as my dad might tell you, "Very carefully." 

And, yes, it does have sugar in it.

However, dark chocolate has a index rating of 22, which is low.  Of course, it is high in fat, thus high in calories and must be limited.   When you start to eat only high quality dark chocolate (60% cocoa or higher), you'll find yourself satisfied with only a square or two.  No more entire bags of Hershey's kisses . . .  (not that you would ever consume a whole bag of chocolates, but I have been guilty of that crime).

Rick Gallop advises in his book (The GI Diet:  The Easy, Healthy Way to Permanent Weight Loss) that if you must (and I must) have chocolate, to limit it to dark chocolate, a square a day.  (Okay, so sometimes I have two.)  I find that if I tell myself I can never have something (that I really want), I get all crazy in the head and break into a million little pieces.  Or I binge.

Here's a summary of the low-glycemic index diet, for those who are unfamiliar with it.

In addition to allowing myself to eat dark chocolate, I also permit myself to eat a soft taco every week (if I want) and movie-theater popcorn.  Some things just aren't worth giving up forever. 

Comments

[Dev]

A square of dark chocolate is usually plenty for me. It's enough.

I completely agree that some things aren't worth giving up forever. Besides, I know if I tried to cut those things out permanently forever, I'd be setting myself up to fail. I'm good with moderation.

[Mariah]

Hi Mel, It's been a while! Lots and lots of changes have happened in my life over the last year or so, but I'm still around and finally, finally, ready to lose the weight. We've moved to San Francisco and started a whole new chapter of ministry (and life!) and I'm claiming this year for my year! So...my plan is to quit faffing around and do the low GI thing. I've researched and tried a lot of different plans and ideas and I'm convinced that low GI is the way to go. Certainly it works for you! And many others so there's no reason why it shouldn't work for me too. Just wanted to say hi and let you know I'm still reading you and rooting for you! :-)

[mary]

hey thanks! so you are really low GI dieting, rather than no flour/sugar, right? that sure does seem more manageable. well, i'm joining you today. just as soon as i figure out where to stash the kids' easter candy.

[liz]

To Mary and Mariah - Welcome to the low-GI world! Having tried a LOT of different diets, this is the only way of eating that allows me to lose weight, keep it off and stay on track. Mel and The Diet Naked Blog is a wonderful resource and very inspiring!

And Mel -- Amen on the popcorn. I refuse to give it up.

[Ginny]

Ditto on the chocolate...it's amazing how much better the dark, "real" chocolate tastes when compared to the Hershey Kisses. I never thought I'd like dark chocolate, but now I'm hooked and I'll never go back to the waxy, milky stuff.

And one little square (ok, sometimes a bit more than that) really does satisfy.

[mrs darling]

Studies have shown that dark chocolate is heart healthy. There are lots of cocoa/chocolate bars that are very good in the nutrition center. Cocoa Viva puts out some good stuff!

[jane]

I am posting my food choices to keep myself honest -- hope nobody minds. Yesterday -- oatmeal, splenda, applesauce, coffee; giant serving of broccoli with a serving of tuna; sauteed mushrooms for a snack; cheese omelette with green beans for dinner, along with a small glass of wine and a fudgsicle for dessert. Probably should have skipped the wine but it was Saturday night after all! Today -- bowl of shredded wheat with milk, and coffee, for breakfast; 1 cup lentil soup with some cheese on it, and a serving of beans for lunch. If I make it through the weekend I will be OK. I may add the dark chocolate -- I think I'd like that, though the fudgsicle (40 calories) has kind of the same effect for me.

[Cheri]

Today my motto is "I will not emotionally eat, Iwillnotemotionallyeat....") Oy! I'm ready to sell a 17 year old boy with a brand new drivers license and a speeding ticket (which he has conveniently left at a friends house. Now I must go and stand with him in front of the judge, because in our town if you get a ticket you have to appear in front of the judge....who happens to be a personal friend)...no, I will not emotionally eat.

I'm not much of a chocolate eater, but it is my husband's favorite food group. He keeps a bag of chocolate chips open at all times to snack on. It's embarrassing how much chocolate he eats a week.

[Claire in CA, USA]

When I'm following my diet plan (not like now), I keep dark chocolate bars from Trader Joe's in my cabinet, and each evening, I have one very small square. The get the dark choc. that has over 70% cacao, so it's very dark. I usually need something a little sweet after dinner, and it fits the bill, and it's low on the glycemic index, like you say. So, the long-held belief that foods that are good for you taste bad is WRONG!!! :-)

[Claire in CA, USA]

Oh, brother. I think I'm tired. I meant to say,
"*I* get the dark choc...." not "The..." *sigh*

[Gwendolyn Hays]

Mel, I just thought you should know that I have found sugar free dark chocolate made with Splenda. It's very good.