Is Green & black's organic chocolate bar 70% dark Keto?

The Ingredient Breakdown

As a food scientist, I look at the composition of chocolate to determine its metabolic impact. The Green & Black's 70% bar is deceptively simple, but simplicity doesn't always equal low-carb. The ingredient list is short: Cocoa mass, raw cane sugar, cocoa butter, and vanilla extract.

The primary issue for the Keto diet is the raw cane sugar. Even though it is certified organic, it is chemically identical to standard table sugar (sucrose). Sucrose is a disaccharide that breaks down into glucose and fructose in the body, causing a rapid spike in blood sugar and insulin. This hormonal response inhibits the production of ketones, effectively kicking you out of a fat-burning state.

Furthermore, the cocoa mass and cocoa butter are excellent ingredients, providing healthy fats and flavonoids. However, in a 70% dark chocolate, the remaining 30% is mostly sugar and trace amounts of vanilla. For a diet that typically limits net carbs to 20-30 grams per day, the sugar load in a standard serving of this chocolate is simply too heavy a burden.

Nutritional Value

Looking at the nutritional profile, the fat content is high, which is usually good for Keto. However, we must look at the net carbohydrates. In a typical 25g serving of this bar, you are consuming roughly 13 to 14 grams of sugar.

When you subtract the fiber content (which is present in cocoa but low relative to the sugar), you are still left with a significant amount of digestible carbohydrates. For the Keto diet to work, you must prioritize fat over carbs. While this bar has a good fat-to-sugar ratio compared to milk chocolate, it does not meet the stringent low-carb requirements of ketosis. It is a high-calorie treat that offers antioxidants, but it is not a 'free' food on a Keto plan.