The keto diet, characterized by its high-fat content, aims to shift the body into a state of ketosis. This metabolic state allows the body to use ketones, derived from fatty acids, as its primary energy source instead of glucose. The popularity of the keto diet has led to the emergence of various supplements, including keto pills, oils, powders, and, notably, keto gummies. These products often claim to support and enhance the state of ketosis.
What are Keto Gummies?
Keto gummies contain exogenous ketones, which are ketones sourced externally. Registered Dietitian Beth Czerwony, RD, LD, explains that while the body naturally produces ketones through dietary intake, keto gummies provide an additional source of exogenous ketones, potentially aiding in maintaining ketosis. It's crucial to realize that keto gummies do not initiate ketosis, but rather support the continuation of an already established state.
Ingredients in Keto Gummies
Most keto gummies include medium-chain triglycerides (MCTs), a type of saturated fat known for providing energy. Additionally, they contain exogenous ketones. Some formulations incorporate gelatin or natural sweeteners like Stevia. Unlike traditional gummies, keto gummies avoid added sugars to prevent disruption of ketosis. When selecting a keto gummy, consumers should consider budget and opt for smaller quantities initially to ensure suitability.
Potential Benefits of Keto Gummies
Research on the benefits of keto gummies is limited. The Food and Drug Administration (FDA) does not regulate keto gummies. Potential benefits, according to Czerwony, include increased weight loss, improved athletic performance, and decreased appetite. However, research remains inconclusive regarding the ability of keto gummies or other keto supplements to effectively sustain ketosis.
One study suggests that supplements may elevate ketone levels excessively. The body aims to maintain balanced ketone levels, and excessive supplementation may reduce the liver's natural ketone production, potentially hindering the body's ability to stay in ketosis.
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Potential Risks of Keto Gummies
Before using keto gummies, it's essential to understand the potential risks. These may include:
- Nausea and vomiting.
- Gastrointestinal issues like diarrhea.
- Low blood sugar.
Czerwony warns that keto gummies containing sorbitol may cause gastrointestinal issues due to its laxative properties. Gradual introduction of keto gummies is advised to monitor tolerance and minimize adverse effects. Individuals with Type 2 diabetes, high blood pressure, and kidney issues should exercise caution when considering keto gummies.
The keto diet, especially when combined with keto supplements like gummies, has the potential to lower blood sugar levels, leading to hypoglycemic responses, and may also cause dehydration.
Should You Try Keto Gummies?
Before starting keto gummies, Czerwony recommends assessing your diet if maintaining ketosis is challenging. Addressing issues such as excessive carbohydrate intake, boredom, or persistent hunger by adjusting your keto diet to ensure adequate calorie and fiber intake may be a healthier approach than relying solely on keto gummies.
However, if your keto diet is well-managed and you seek an additional boost in weight loss, trying keto gummies may be considered.
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