The keto diet has gained immense popularity as a high-fat, low-carb dietary approach designed to shift the body into a metabolic state known as ketosis. This state allows the body to burn fat for energy instead of glucose. While the keto diet has demonstrated potential benefits such as accelerated metabolism, increased muscle mass, improved blood pressure, and fat loss, maintaining ketosis can be challenging. This is where keto supplements like keto gummies come into play, promising to support and enhance the ketosis process.
What are Keto Gummies?
Keto gummies are dietary supplements containing exogenous ketones designed to help maintain ketosis. Exogenous ketones are ketones derived from an external source, as opposed to those produced naturally by the body. Registered Dietitian Beth Czerwony, RD, LD, explains that while the body produces ketones through the foods we eat, keto gummies provide an additional source of exogenous ketones, which may help sustain ketosis.
It is crucial to understand that keto gummies do not initiate ketosis. Czerwony clarifies that "keto gummies may help the process of ketosis continue, but you need to be in ketosis first." Essentially, these gummies are intended to supplement an existing ketogenic state rather than create it.
Ingredients Found in Keto Gummies
Most keto gummies typically include medium-chain triglycerides (MCTs), a type of saturated fat that provides energy to the body, in addition to exogenous ketones. MCTs are easily digested and can be quickly converted into ketones, making them a popular ingredient in keto supplements.
According to Czerwony, "Sometimes, keto gummies may contain gelatin or natural sweeteners like Stevia." Unlike traditional gummies, keto gummies avoid added sugars that could disrupt ketosis.
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When choosing a keto gummy, Czerwony advises, "There are a lot of options available and they all seem comparable. I would suggest opting for something that fits in your budget and buy a small batch at first to make sure you like it."
Potential Benefits of Keto Gummies
The effectiveness of keto gummies remains a topic of debate due to the limited research available. "There aren’t any studies that have shown the long-term effects of keto gummies and if they’re beneficial," states Czerwony. It's also important to note that dietary supplements, including keto gummies, are not regulated by the Food and Drug Administration (FDA).
Despite the lack of extensive research, some potential benefits of keto gummies include:
- Increased Weight Loss: By providing an additional source of ketones, keto gummies may help enhance fat burning and promote weight loss.
- Improved Athletic Performance: Ketones can serve as an efficient energy source for muscles, potentially improving endurance and performance during physical activity.
- Decreased Appetite: Some users report that keto gummies help reduce cravings and control appetite, making it easier to adhere to a ketogenic diet.
However, research on the effectiveness of keto gummies and other keto supplements in maintaining ketosis has been inconclusive. Some studies suggest that excessive ketone supplementation may disrupt the body's natural ketone production. Ideally, the body should maintain a balanced level of ketones. Over-supplementation may reduce the liver's natural ketone production, making it more difficult to sustain ketosis in the long run.
Potential Risks of Keto Gummies
Before incorporating keto gummies into your diet, it's essential to be aware of the potential risks.
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Czerwony identifies the following potential risks:
- Nausea and Vomiting: Some individuals may experience digestive discomfort when taking keto gummies.
- Gastrointestinal Issues, like Diarrhea: Certain ingredients, such as sorbitol, can have a laxative effect, leading to diarrhea.
- Low Blood Sugar: Keto gummies, especially when combined with a ketogenic diet, can potentially lower blood sugar levels, leading to hypoglycemia.
Czerwony warns, "You run the risk of GI issues if your keto gummies use sorbitol, which is known as a laxative. You should be cautious if you’re going try it. Slowly introduce keto gummies to see how you do because you don’t want to all sudden just kind of overdo it and have those side effects and not be very happy."
Individuals with Type 2 diabetes, high blood pressure, or kidney issues should exercise caution when considering keto gummies. "The keto diet - and the addition of a keto supplement like gummies - can potentially lower your blood sugar, leading to hypoglycemic responses," Czerwony cautions. "And it can dehydrate you as well."
Should You Try Keto Gummies?
Before starting keto gummies, Czerwony advises examining your diet to identify potential issues that may be hindering your ability to stay in ketosis. "What is the reason that your body isn’t staying in ketosis? Are you overdoing it on carbohydrates? Is it because you’re getting bored? Is it because you’re still hungry?"
Adjusting your keto diet to ensure adequate calorie and fiber intake may be a healthier alternative to relying on keto gummies.
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According to Czerwony, "But if you’re following the keto diet, everything seems to be running fine and you want to see a boost to your weight loss, then I think you could certainly try keto gummies."