The brand Lily’s is probably most known for its chocolate within the keto community. The company started out with simple chocolate bars, but has expanded to offer a wide variety of confectionery including chocolate chips, peanut butter cups, chocolate-covered caramel, chocolate-covered nuts, and more! Their newest product, however, is taking a step away from keto chocolate and entering the world of sugar-free gummies.
You read that correctly! Lily’s has launched a line of keto gummy bears and sour worms.
Unfortunately, there are many brands out there that claim that their product is keto, but the ingredients (and impact on the blood glucose levels) just don’t support this claim. So, are Lily’s new keto gummies actually keto? Let’s dive into the nutrition facts and ingredients to see.
Lily’s Gummies Ingredients
Below is a breakdown of the ingredients within the Lily’s gummy bears, as well as the gummy worms.
Soluble corn fiber is a legitimate keto fiber that is not digested and therefore does not spike insulin levels.
Allulose is a rare sugar that does not have a metabolic impact and is keto-friendly.
Erythritol is a sugar alcohol that does not trigger a glucose response and is considered a keto-friendly sweetener.
Stevia is a natural sweetener that has 0 calories and does not impact glucose levels. It is a ketogenic sweetener.
Pectin is a fiber that is commonly found in fruits. It is added to foods as a thickener. It is a soluble fiber that is not digested and is unlikely to cause a blood glucose response. Pectin, however, can use GI issues including bloating, gas, and diarrhea. 
Below is a breakdown of the nutrition facts for the Lily’s gummy bears and sour worms. You may notice a discrepancy in the net carbs, but that is accounted for by the usage of allulose.
The FDA no longer requires that allulose be listed on the nutrition fact panel separately, however, it does have to be included in the total carbohydrate section, even though it is not digested and does not affect blood glucose levels.
Net carbs = total carbs – fiber – non-digested sweeteners
Since the gummy bears are listed as 42g of total carbohydrates, and 25g of fiber, it can be assumed that these gummies contain 14g of allulose (42g total carbs – 25g fiber – 14g allulose = 3g net carbs).
Similarly, the sour worms likely contain 11g of allulose. (42 total carbs – 24g fiber – 2g erythritol – 11g allulose = 5g net carbs).
The keto diet limits carbohydrate consumption to around 20g or less a day. A pouch of these gummy bears or gummy worms then could theoretically fit into ketogenic macros. Additionally, there are no major red flags in the ingredients.
That being said, blood testing is the gold standard and we can’t really define a product as being truly ketogenic or not without knowing how it affects blood glucose and ketone levels.
Based on the ingredient list and macros these gummies should be acceptable for consumption in moderation on a ketogenic diet (without getting kicked out of ketosis). Since the sour worms are higher in net carbs (5g per serving) be sure to keep carbohydrate consumption low throughout the day!
Have You Tried the Lily’s Gummies?
Comment below and share your experience. Did they kick you out of ketosis? Did they increase your glucose levels? Let us know!
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