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The ketogenic diet has exploded in popularity over the last few years as a powerful tool for weight loss, blood sugar control, mental clarity, and more. However, sticking to a very low-carb, high-fat diet can be challenging, especially when sweets come calling. This is where keto gummies can save the day!
These innovative treats provide the perfect pick-me-up when a sugar craving strikes, without knocking you out of ketosis. Read on to learn all about how keto gummies can support your low-carb, fat-burning goals.
What are Keto Gummies?
Keto gummies are snackable, bite-sized candies formulated specifically for the ketogenic diet. They provide the nostalgic joy and flavor of childhood gummy bears but without all the blood sugar-spiking ingredients.
While traditional gummy bears are chock full of sugar, corn syrup, and other carbs, keto gummies get their irresistible chewiness and sweetness from
keto-approved ingredients like:
- Monk fruit extract
- Stevia
- Erythritol
- Collagen protein
- MCT or coconut oil
- Gelatin
- Natural flavors and colors
Additionally, many keto gummy recipes contain fatty acids like beta-hydroxybutyrate (BHB) salts. These compounds provide exogenous ketones that can help you get into ketosis faster.
With minimal net carbs, zero sugar, and metabolism-revving ketones, keto gummie can be a smart and deliciously satisfying way to conquer cravings while sticking to your diet.
Benefits of Keto Gummies
From optimizing ketosis to curbing urges, keto gummies offer impressive benefits:
Support Ketosis
Keto gummie make entering ketosis easier. BHB ketones help drive your body into the fat-burning mode, while the low-carb content avoids disrupting ketosis once you’re there. Enjoying these treats makes sticking to under 50 grams of net carbs each day less challenging.
Control Cravings
When carb and sugar withdrawals hit, keto gummie provide the perfect way to take the edge off. Their sweet flavor and chewy texture satisfy your urge in a ketosis-safe way. Keto gummies give you the pleasure of snacking without the guilt!
Increase Energy
In the early days of the keto diet, exercise can be a struggle as your body adapts. Fast-acting BHB ketones give you an energy boost to help power through workouts and avoid fatigue. Keto gummie can serve as a convenient, portable source of energy.
Suppress Appetite
One major advantage of ketosis is appetite suppression. The fiber and healthy fats in keto gummies help you feel satiated, while the exogenous ketones signal your body to lower ghrelin, the “hunger hormone”. This dual benefit allows you to go longer between meals without temptation.
Boost Mood
Carb crashes can take your mood down with them. Keto gummies provide steady energy, along with feel-good ingredients like tryptophan from gelatin. They deliver a mood lift without emotional or mental fog.
Provide Portability
One challenge of keto eating is constantly being prepared with the right foods. Keto gummies are shelf-stable and travel-friendly, giving you a tasty, satisfying snack no matter where you are. Keeping your diet on track is easier than ever.
Promote Dental Health
Sugar is terrible for your teeth, but keto gummies contain non-cariogenic sugar replacements. This means they do not contribute to cavities or tooth decay. Plus, the gelatin provides a good source of collagen to support strong teeth.
As you can see, the benefits of these keto-approved gummies extend far beyond just curbing your cravings. They offer support for nearly every aspect of the ketogenic diet to help you stick with it.
What to Look for in Keto Gummie
Not all keto gummies are created equal. Here’s what to look for when comparing products:
Low Net Carbs
To stay in ketosis, you need to keep net carbs under 50 grams per day, and closer to 20-30 grams for optimal results. Make sure to check the nutrition labels and calculate net carbs (total carbs minus fiber and sugar alcohols). The best keto gummie contain 5 grams of net carbs or less per serving.
No Sugar Alcohols
Some sugar alcohols like maltitol and xylitol can still spike blood sugar. For gummies that are safe for diabetics and won’t raise insulin levels, avoid these and opt for allulose, stevia, monk fruit, or erythritol-sweetened.
High-Fat Content
Fat should be 70-80% of your calories on a ketogenic diet. Seek out gummies made with coconut oil, MCT oil, or omega-3 fatty acids for an added metabolism and ketosis boost.
Collagen Protein
Collagen is perfect for supporting joints, skin, hair, and nails as you lose weight. Collagen-based gummies also help control appetite.
Exogenous Ketones
BHB ketone salts kickstart ketosis, deliver steady energy and control hunger hormones. Make sure the keto gummie you choose contain at least 300-500 mg of BHB ketones per serving.
Natural Ingredients
Avoid anything artificially colored or sweetened. Look for all-natural flavors and colors, along with whole-food ingredients. This ensures safety and nutritional value.
Positive Reviews
Check reviews to see what verified purchasers have to say. Many brands quickly develop cult followings, so take customer experiences into account.
With a little label reading and research, you can find excellent keto gummies to satisfy cravings, crush plateaus, and thrive on the ketogenic diet.
Keto Gummie vs. Regular Gummies
So how exactly do keto gummy bears stack up against their traditional counterparts? Here’s a side-by-side comparison:
| Nutrition Facts | Keto Gummie | Regular Gummies |
|---|---|---|
| Total Carbs | 2g | 23g |
| Net Carbs | 2g | 23g |
| Sugar | 0g | 17g |
| Fat | 5g | 0g |
| Protein | 2g | 3g |
| Exogenous Ketones | 300mg | 0mg |
As you can see, keto gummies contain a fraction of the carbs and sugar compared to traditional gummies. The addition of fat and ketones makes them perfect for augmenting the ketogenic diet.
Let’s explore a few other key differences:
- Keto gummie use stevia, monk fruit, allulose, and erythritol rather than loads of table sugar. These natural sweeteners provide sweetness without spiking insulin.
- MCT oil, omega-3s, and coconut oil are added to keto gummies to increase the fat content. This gives them a “fat-burning” edge.
- Keto gummies include collagen protein for satiety and tissue support as you slim down. Regular gummies lack this satiating protein.
- Exogenous BHB ketones are a signature ingredient in keto gummies. They provide an instant metabolism boost and help your body reach ketosis faster.
- With fewer calories and carbs, keto gummies support weight loss rather than leading to blood sugar crashes and spikes.
So while both can certainly satisfy your sweet tooth, only keto gummies work in synergy with your low-carb diet.
Top 5 Keto Gummy Brands
Wondering where to find high-quality keto gummies that fit the criteria we just covered? Here are five top options to consider:
1. Kiss My Keto Gummies
These gummy bears contain just 3 grams of carbs, zero sugar, 8 grams of fat, and 300 mg of BHB ketones. They come in a variety of flavors like peach and strawberry. Kiss My Keto gummies use stevia and erythritol for sweetening.
Benefits
- Very low-carb
- Made with BHB for ketosis support
- Uses stevia and erythritol, not sugar alcohols
- Great reviews for taste and effects
2. Noble Keto Gummies
With only 1 gram of net carbs, these berry-flavored BHB gummies make it easy to fight cravings. They feature 500 mg of ketones and 6 grams of fat per serving. The texture gets rave reviews.
Benefits
- Just 1g net carbs
- 500mg of goBHB ketones
- Made with real fruit juice
- Contains MCTs
3. Keto Bomb Gummies
This impressive option contains 5 grams of fat, 10 grams of protein, 500 mg of BHBs, and only 1 gram of net carbs per gummy. They use an herbal sweetener called luo han guo.
Benefits
- 10g collagen protein for satiety
- Uses monk fruit extract
- No sugar alcohols
- Vegan and non-GMO
4. Core Keto BHB Gummies
With a potent dose of 800mg of BHB ketones per serving, these gummies aim to get you into ketosis fast. They have a juicy texture thanks to the addition of pectin and fruit juice.
Benefits
- Whopping 800mg ketones
- Uses citric acid for sour flavor
- Only 2g net carbs
- Contains MCT oil
5. For A Good Time Gummy Bears
This cheekily named option uses collagen protein and BHB salts to support ketosis. It has no carbohydrates, sugars, or gluten and is naturally sweetened.
Benefits
- Gluten-free
- No carbs or sugar
- 300mg BHB ketones
- Collagen protein boosts satiety
This covers five all-star picks, but there are plenty more reputable brands out there shaking up the gummy game for keto.
Making Your Own Keto Gummies
You can also choose to DIY your keto gummy bears at home. This allows you to control the ingredients and customize flavors to your liking.
Here is a simple recipe to try:
Ingredients:
- 1⁄2 cup water
- 1.7 ounces unflavored gelatin powder
- 1⁄2 cup erythritol sweetener
- 2 tablespoons collagen peptides
- 1⁄4 cup coconut oil
- 1 teaspoon stevia glycerite
- 1⁄2 teaspoon salt
- 1 teaspoon lemon juice
- Natural food coloring and flavored extracts
Instructions:
- 1. Heat 1⁄2 cup of water in a pot until just beginning to simmer. Turn off the heat.
- 2. Whisk in gelatin powder until thoroughly dissolved, then whisk in erythritol and stevia.
- 3. Next whisk in collagen, coconut oil, lemon juice, and salt.
- 4. Divide the mixture evenly into silicone molds and add food coloring and flavor extracts to each mold as desired.
- 5. Refrigerate for 2-3 hours until completely set before removing from the molds.
These homemade keto gummies will set you back just 2g of carbs each. Plus you can create fun flavors like raspberry, orange, or lime.
Incorporating Keto Gummies into Your Routine
Now that you know the basics of keto gummy bears, how do you work them into your low-carb lifestyle for the best results?
Here are some tips:
Mind Your Portions – Gummies are easy to over-snack on. Stick to one serving size to keep net carbs in check. One serving is typically 1-2 gummies.
Time it Right – The best time to have keto gummies is when you experience strong cravings, energy crashes, or hunger between meals. They provide quick satiety.
Pre-Exercise – Try using keto gummies 20-30 minutes pre-workout. The BHB kickstarts ketosis and provides energy for hitting the gym.
Snack Alternative – Keep a bag of keto gummies on hand to substitute when carb-heavy desserts or snacks tempt you. Outsmart cravings!
Suppress Appetite – If you struggle with overeating at meals, have a few keto gummies beforehand. They activate appetite-reducing hormones.
Break a Stall – Can’t seem to move the scale? Use keto gummies to get unstuck by limiting carbs and accelerating fat burn.
Keto gummies aren’t recommended all day every day. Use them strategically at pivotal times to stay in ketosis and meet your health goals.
The Takeaway on Keto Gummie
More than just a nostalgic candy, keto gummies can serve as a key component of your low-carb, high-fat diet. With BHB salts to support ketosis, fat, and protein to curb hunger, and natural sweeteners to tame sugar cravings, they check all the boxes.
Be sure to select gummies with 2g net carbs or less, ample fat and protein content, and at least 300mg of exogenous ketones. Top keto gummy brands like Kiss My Keto, Keto Bomb, and Noble Keto use these ratios to create the perfect portable fat-burning snack.
Or get creative in the kitchen and DIY your keto gummy bears. This lets you control the ingredients while still enjoying the familiar chewy texture of traditional gummies.
No matter which route you choose, working keto gummies into your routine at strategic times will help you stick to your diet, smash cravings, meet weight loss goals, and live a healthier ketogenic lifestyle long-term.
