The ketogenic diet, characterized by its high-fat and low-carbohydrate composition, has gained considerable attention for its potential health benefits. It involves shifting the body's primary fuel source from glucose to ketones, a process known as ketosis. While in ketosis, the body uses fatty acids for energy, potentially leading to fat loss, increased muscle mass, improved blood pressure, and accelerated metabolism.
However, maintaining ketosis can be challenging. The diet requires strict adherence to a limited selection of foods such as meat, eggs, nuts, and fish, while excluding fruits, sugars, beans, and high-carbohydrate vegetables. This difficulty has spurred the popularity of keto supplements like pills, oils, powders, and gummies, which claim to support and sustain ketosis.
What are Keto Gummies?
Keto gummies contain exogenous ketones, which are ketones derived from an external source. Beth Czerwony, a registered dietitian, explains that while the body naturally produces ketones through diet, keto gummies provide supplementary ketones to potentially prolong ketosis.
It is crucial to understand that keto gummies do not initiate ketosis. Czerwony emphasizes that they can only aid in continuing the process, but the body must first be in ketosis through dietary means.
Common Ingredients in Keto Gummies
Most keto gummies contain medium-chain triglycerides (MCTs), a type of saturated fat that provides energy. In addition, they may include exogenous ketones, gelatin, and natural sweeteners like Stevia. Traditional sugars are avoided to prevent disrupting ketosis.
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When choosing keto gummies, Czerwony advises considering budget and purchasing a small quantity initially to ensure satisfaction with the product. She notes the comparability of many available options.
Potential Benefits of Keto Gummies
Research on the benefits of keto gummies is limited, and long-term effects have not been thoroughly studied. The Food and Drug Administration (FDA) does not regulate keto gummies, so it’s important to be aware of that fact. Potential benefits, as suggested by Czerwony, include:
- Increased weight loss
- Improved athletic performance
- Decreased appetite
However, research remains inconclusive regarding the ability of keto gummies and other keto supplements to maintain ketosis effectively. Some studies suggest that supplements may elevate ketone levels excessively, potentially hindering the liver's natural ketone production and making it more difficult to sustain ketosis. Maintaining an even level of ketones is critical.
Potential Risks of Keto Gummies
Before using keto gummies, it is essential to be aware of the potential risks. Czerwony highlights the following:
- Nausea and vomiting
- Gastrointestinal issues like diarrhea
- Low blood sugar
Keto gummies containing sorbitol, a known laxative, may cause gastrointestinal distress. Czerwony advises introducing keto gummies gradually to assess tolerance and avoid adverse effects.
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Individuals with Type 2 diabetes, high blood pressure, or kidney issues who are considering the keto diet should exercise caution when adding keto gummies. The combination of the keto diet and keto supplements may lead to hypoglycemia (low blood sugar) and dehydration.
Should You Try Keto Gummies?
Czerwony recommends evaluating your diet if you struggle to stay in ketosis. Addressing issues such as excessive carbohydrate intake, boredom with the diet, or inadequate calorie or fiber intake may be more beneficial than relying on keto gummies. Making necessary dietary adjustments can be a healthier approach.
However, if your keto diet is well-managed and you seek a boost in weight loss, Czerwony suggests that trying keto gummies may be reasonable.
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