The keto diet has gained popularity for its potential to speed up metabolism, increase muscle mass, improve blood pressure, and promote fat loss. This is achieved through ketosis, a metabolic state where the body uses ketones, derived from fatty acids, for energy instead of glucose. Maintaining ketosis requires adhering to a strict diet, limiting carbohydrates and focusing on foods like meat, eggs, nuts, and fish. This has led to the emergence of keto supplements like pills, oils, powders, and gummies, all claiming to support ketosis.
What are Keto Gummies?
Keto gummies contain exogenous ketones, which are ketones from an external source. Registered dietitian Beth Czerwony explains that while the body naturally produces ketones through diet, keto gummies provide additional ketones that may help sustain ketosis. It's crucial to understand that keto gummies do not initiate ketosis; they are designed to support the process once it has already begun.
Ingredients in Keto Gummies
Most keto gummies include medium-chain triglycerides (MCTs), a type of saturated fat that provides energy. They may also contain gelatin or natural sweeteners like Stevia. Czerwony notes that keto gummies avoid traditional sugars to prevent disrupting ketosis. When choosing a keto gummy, Czerwony suggests opting for a product within your budget and buying a small amount initially to ensure you like it.
Potential Benefits of Keto Gummies
Research on the benefits of keto gummies is limited. Czerwony states that there aren't any studies that have shown the long-term effects of keto gummies and if they’re beneficial. Potential benefits include increased weight loss, improved athletic performance, and decreased appetite. However, research is inconclusive on whether keto gummies or other keto supplements can effectively maintain ketosis.
One study suggests that supplements may elevate ketone levels excessively, potentially hindering the liver's natural ketone production and making it harder to stay in ketosis. Ideally, your body wants to maintain an even level of ketones.
Read also: Do Keto Supplements Work?
Potential Risks of Keto Gummies
Before trying 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 can cause gastrointestinal issues due to its laxative properties. She advises introducing keto gummies gradually to assess tolerance and avoid adverse effects.
People with Type 2 diabetes, high blood pressure, and kidney issues who are considering the keto diet should be cautious about adding keto gummies. These supplements can potentially lower blood sugar levels, leading to hypoglycemic responses, and may also cause dehydration.
Should You Try Keto Gummies?
Czerwony advises first evaluating your diet if you're struggling to stay in ketosis. Consider whether you're consuming too many carbohydrates, feeling bored with the diet, or not getting enough calories or fiber. Adjusting your diet may be a healthier approach than relying on keto gummies.
However, if your keto diet is well-managed and you're looking for a boost in weight loss, Czerwony suggests that trying keto gummies may be an option.
Read also: The Keto Diet and Running Performance
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Read also: Metabolic Pathways for Weight Management
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