The ketogenic diet has gained immense popularity as a weight-loss strategy. This high-fat, very low-carbohydrate diet forces the body to switch its primary fuel source from glucose to fat, inducing a metabolic state known as ketosis. In ketosis, the body produces ketones from fat, using them for energy. To support individuals following the keto diet, various supplements have emerged, including keto pills, oils, powders, and, more recently, keto gummies.
What are Keto Gummies?
Keto gummies are dietary supplements designed to provide exogenous ketones, which are ketones derived from an external source. These gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that is easily digested and converted into energy. Some keto gummies may also include gelatin or natural sweeteners like Stevia to enhance their palatability.
Registered dietitian Beth Czerwony, RD, LD, explains that keto gummies are intended to supplement the body with exogenous ketones, potentially aiding in maintaining ketosis. However, it's crucial to understand that keto gummies alone cannot induce ketosis; the body must already be in a state of ketosis for them to be effective.
Ingredients Found in Keto Gummies
Most keto gummies 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. 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.
Medium-Chain Triglycerides (MCTs)
MCT oil may provide a quick source of energy. MCTs are easily digested and absorbed by the body, providing a rapid source of energy.
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Exogenous Ketones
Exogenous ketones are produced outside of the body and consumed orally (as opposed to endogenous ketones that are produced inside the body). Exogenous ketones include ketone salts and ketone esters, which have different chemical structures and potencies, with esters considered more potent.
Potential Benefits of Keto Gummies
While keto gummies are marketed to enhance weight loss, improve athletic performance, and decrease appetite, scientific evidence supporting these claims remains 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:
- Increase weight loss.
- Improve athletic performance.
- Decrease your appetite.
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.
Read also: Ripped Results with Keto Gummies
Potential Risks of Keto Gummies
Before incorporating keto gummies into your diet, it's essential to be aware of the potential risks:
- Nausea and vomiting.
- Gastrointestinal issues, like diarrhea.
- Low blood sugar.
Czerwony warns that if your keto gummies use sorbitol, which is known as a laxative, you run the risk of GI issues.
The keto diet - and the addition of a keto supplement like gummies - can potentially lower your blood sugar, leading to hypoglycemic responses, and it can dehydrate you as well.
Should You Try Keto Gummies?
“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.
Read also: The Truth About Keto Ripped ACV 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.