The keto diet has gained immense popularity for its potential benefits, including accelerated metabolism, increased muscle mass, improved blood pressure, and fat loss. This is achieved through ketosis, a metabolic state where the body utilizes ketones, derived from fatty acids, for energy instead of glucose. However, maintaining ketosis can be challenging, requiring strict adherence to a diet rich in meat, eggs, nuts, and fish, while avoiding fruits, sugar, beans, and high-carb vegetables.
Keto gummies have emerged as a popular supplement, along with keto pills, oils, and powders, promising to aid in maintaining ketosis. These products contain exogenous ketones, which are ketones sourced externally. According to registered dietitian Beth Czerwony, RD, LD, while the body naturally produces ketones through diet, keto gummies provide an additional source of exogenous ketones, potentially supporting ketosis.
It is crucial to understand that keto gummies, or any keto supplement, do not initiate ketosis. Czerwony emphasizes that they can only help sustain the process once it has already begun.
What are Keto Gummies?
Keto gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that provides energy, along with exogenous ketones. They may also include gelatin or natural sweeteners like Stevia, avoiding added sugars that could disrupt ketosis.
When choosing a keto gummy, Czerwony advises opting for a product that fits your budget and purchasing a small quantity initially to assess your tolerance and preference.
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Potential Benefits of Keto Gummies
Research on the benefits of keto gummies is limited. Czerwony states that there are no studies demonstrating their long-term effects or overall benefits. The Food and Drug Administration (FDA) does not regulate keto gummies, so it is important to be aware of this issue.
Potential benefits include:
- Increased weight loss
- Improved athletic performance
- Decreased appetite
However, research remains inconclusive on whether keto gummies or other keto supplements can effectively maintain ketosis. One study suggests that supplements may lead to an excessive increase in ketone levels, potentially hindering the liver's natural ketone production and making it more difficult to stay in ketosis. Ideally, your body wants to maintain an even level of ketones.
Potential Risks of Keto Gummies
Before using keto gummies, it's essential to be aware of the potential risks.
Czerwony identifies the following potential risks:
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- Nausea and vomiting
- Gastrointestinal issues, such as diarrhea
- Low blood sugar
Keto gummies that contain sorbitol may cause gastrointestinal issues due to its laxative effect. Czerwony recommends introducing keto gummies gradually to assess tolerance and avoid adverse side effects.
People with Type 2 diabetes, high blood pressure, and kidney issues who are considering the keto diet should exercise caution when adding keto gummies to their regimen. Czerwony warns that the keto diet, combined with keto supplements, can potentially lower blood sugar levels, leading to hypoglycemic responses, and may also cause dehydration.
Should You Try Keto Gummies?
Czerwony advises addressing dietary factors first when struggling to maintain ketosis. Consider whether you are consuming too many carbohydrates, experiencing boredom, or still feeling hungry. Adjustments to your keto diet to ensure adequate calorie and fiber intake may be a healthier alternative to relying on keto gummies.
However, if your keto diet is well-managed and you're seeking a boost in weight loss, Czerwony suggests that trying keto gummies may be an option.
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