The keto diet has gained immense popularity in recent years as a method to potentially speed up your metabolism, increase muscle mass, improve blood pressure, and lose fat. The core principle of the keto diet is to induce a state of ketosis, where the body utilizes ketones, derived from fatty acids, for energy instead of glucose. Achieving and maintaining ketosis requires strict adherence to a diet high in fats and low in carbohydrates, which can be challenging for some individuals. This has led to the development of keto supplements like keto pills, keto oil, keto powders, and keto gummies, which claim to aid in maintaining ketosis. This article delves into keto gummies, examining their ingredients, potential benefits, and risks.
What are Keto Gummies?
Keto gummies are supplements containing exogenous ketones, which are ketones derived from an external source. "Your body makes ketones on its own through the foods you eat," explains registered dietitian Beth Czerwony, RD, LD. "Keto gummies are a supplement that adds exogenous ketones into your body, which may help continue ketosis." It's crucial to understand that keto gummies do not initiate ketosis. "Keto gummies may help the process of ketosis continue, but you need to be in ketosis first," clarifies Czerwony.
Common Ingredients in Keto Gummies
Most keto gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that helps give your body energy, in addition to exogenous ketones. "Sometimes, keto gummies may contain gelatin or natural sweeteners like Stevia," notes Czerwony. "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. It's important to note that supplements, including keto gummies, are not closely monitored by the Food and Drug Administration (FDA).
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Potential benefits may include:
- Increase weight loss.
- Improve athletic performance.
- Decrease your appetite.
However, whether keto gummies or other keto supplements can actually keep you in ketosis has been inconclusive, according to research. In fact, one study explains that supplements may increase the amount of ketones too much. Ideally, your body wants to maintain an even level of ketones. And when this happens, your liver may not produce as many ketones naturally, making it harder to stay in ketosis.
Potential Risks of Keto Gummies
Before trying keto gummies, it's important to be aware of potential risks.
Czerwony says those potential risks include:
- Nausea and vomiting.
- Gastrointestinal issues, like diarrhea.
- Low blood sugar.
"You run the risk of GI issues if your keto gummies use sorbitol, which is known as a laxative," warns Czerwony. "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."
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Czerwony cautions against adding keto gummies to the mix for those with Type 2 diabetes, high blood pressure, and kidney issues. "The keto diet - and the addition of a keto supplement like gummies - can potentially lower your blood sugar, leading to hypoglycemic responses," she says. "And it can dehydrate you as well."
Should You Try Keto Gummies?
Before using keto gummies, Czerwony suggests evaluating your diet first if you’re struggling 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?"
Consider making the necessary tweaks to your keto diet so you’re getting enough calories or fiber. Doing so can be a healthier option instead of turning to 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.
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