Red Wine and Dark Chocolate: Why They’re Allowed on Lilli in Moderation
Most diets come with a long list of forbidden foods, making them feel impossible to stick to long-term. But the Low Insulin Lifestyle isn’t about restriction—it’s about sustainability. That’s why red wine and dark chocolate are included in moderation. They’re not “cheat” foods. They’re part of a balanced approach that allows you to enjoy life while keeping insulin levels in check.
Red Wine: A Glass, Not a Bottle
There has been a lot of conflicting research lately on whether any alcohol can be part of a healthy lifestyle. Some studies suggest even small amounts could have negative effects, while others highlight potential benefits. That’s a question only you can answer for yourself.
Personally, I come from an Italian family, and I love to enjoy a glass of red wine with a meal. It’s not something I plan to give up, and I know I am not any less healthy because of it.
From a metabolic standpoint, red wine can fit into a Low Insulin Lifestyle because it doesn’t spike insulin the way other alcoholic beverages do. It also contains polyphenols, including resveratrol, which have been studied for their heart health benefits.
However, not all wine is created equal. Stick to dry red wines like Cabernet Sauvignon, Pinot Noir, or Merlot, as they have the lowest sugar content. Avoid sweet wines like Moscato, Port, or dessert wines, which contain high amounts of residual sugar and will spike insulin just like any other sugary drink.
Moderation is key. A 5-ounce glass a few times per week is perfectly fine. More than that, and alcohol can start to interfere with metabolic health, liver function, and sleep.
Dark Chocolate: The Right Kind Matters
If there’s one thing people are thrilled to hear, it’s that dark chocolate isn’t off-limits. The key is choosing the right kind.
Dark chocolate is rich in flavonoids, plant compounds that have been shown to support heart health, reduce inflammation, and even improve insulin sensitivity. But most commercial chocolate is loaded with milk, sugar, and additives—which cancels out the benefits.
To keep chocolate insulin-friendly:
- Choose 75% cacao or higher. The higher the cacao content, the lower the sugar.
- Stick to 1 ounce per day. A few squares are enough to enjoy the benefits without overdoing it.
- Avoid milk chocolate and chocolate with added sugar. These will spike insulin just like any other sugary treat.
If you’re looking for a little variety, cacao nibs are a great alternative. They’re pure cacao with no sugar, meaning you get all the benefits without the insulin spike.
Why These Work for Long-Term Sustainability
One of the biggest reasons people fail on strict diets is that they feel too restrictive. They go all-in, cut out everything, and then struggle to maintain it. Including red wine and dark chocolate in moderation makes this lifestyle feel sustainable. You don’t have to feel like you’re constantly “missing out” or depriving yourself.
This is why Lilli isn’t a diet—it’s a way of life. When you make smart, intentional choices that fit within your metabolic needs, you get the best of both worlds: better health and the ability to enjoy the things you love.
