The keto diet, a high-fat regimen designed to induce ketosis, has gained popularity for its potential benefits, including accelerated metabolism, increased muscle mass, improved blood pressure, and fat loss. Ketosis is a metabolic state where the body utilizes ketones, derived from fatty acids, for energy instead of glucose. Achieving and maintaining ketosis requires strict adherence to a limited food list, emphasizing meat, eggs, nuts, and fish while avoiding fruits, sugar, beans, and high-carb vegetables.
To ease the challenges of maintaining ketosis, keto pills, oils, powders, and gummies have emerged as popular supplements. These products claim to support and sustain ketosis. Keto gummies contain exogenous ketones, which are ketones sourced externally.
Registered dietitian Beth Czerwony, RD, LD, explains, "Your body makes ketones on its own through the foods you eat. Keto gummies are a supplement that adds exogenous ketones into your body, which may help continue ketosis."
However, it's crucial to understand that keto gummies, like other keto supplements, do not initiate ketosis. Czerwony clarifies, "Keto gummies may help the process of ketosis continue, but you need to be in ketosis first."
This article explores the potential benefits and risks associated with keto gummies, helping you make an informed decision about their use.
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What are Keto Gummies?
Keto gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that provides energy. They also include exogenous ketones. "Sometimes, keto gummies may contain gelatin or natural sweeteners like Stevia," Czerwony adds. "It’s not like eating a traditional gummy. It’s not going to have any additional sugars because if it did, then it would throw you out of ketosis."
When choosing keto gummies, 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
Research on the benefits of keto gummies is limited. "There aren’t any studies that have shown the long-term effects of keto gummies and if they’re beneficial," states Czerwony. Moreover, the Food and Drug Administration (FDA) does not regulate keto gummies, so it is important to be aware of that.
Potential benefits, as suggested by Czerwony, include:
- Increased weight loss
- Improved athletic performance
- Decreased appetite
However, studies on the effectiveness of keto gummies and other keto supplements in maintaining ketosis have been inconclusive. One study suggests that supplements may elevate ketone levels excessively. Ideally, the body maintains a balanced ketone level. Supplementation may interfere with 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 incorporating keto gummies into your diet, it's essential to consider the potential risks.
Czerwony identifies the following potential risks:
- Nausea and vomiting
- Gastrointestinal issues, such as diarrhea
- Low blood sugar
"You run the risk of GI issues if your keto gummies use sorbitol, which is known as a laxative," Czerwony warns. "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 says. "And it can dehydrate you as well."
Should You Try Keto Gummies?
Before starting keto gummies, Czerwony recommends evaluating your diet if you're struggling to maintain 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?"
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Adjusting your keto diet to ensure adequate calorie and fiber intake may be a healthier alternative to relying on keto gummies. "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," says Czerwony.
Real User Experiences with Keto Bites ACV Gummies
Some users have reported positive experiences with specific keto gummy products. For example, one user stated that Keto Bites ACV Gummies are a "must-have" in their daily routine, providing a sense of well-being due to the inclusion of vitamins and antioxidants.
Another user who tried a few different brands of keto gummies, said that Keto Bites ACV Gummies are by far their favorite, highlighting their appealing texture and taste, noting they aren't overly sweet or artificial. They also appreciate the clean ingredients, making them suitable for managing cravings.
Another user expressed surprise at enjoying a healthy product, praising the real fruit extracts and lack of hidden sugars, which allows for occasional indulgence without compromising their diet.