The ketogenic diet, characterized by its high-fat, very-low-carb approach, has gained considerable popularity for its potential benefits, including accelerated metabolism, increased muscle mass, improved blood pressure, and, most notably, fat loss. This metabolic shift hinges on achieving ketosis, a state where the body utilizes ketones, derived from fatty acids, as its primary energy source instead of glucose.
However, maintaining ketosis can be challenging, requiring strict adherence to a restrictive list of foods such as meat, eggs, nuts, and fish, while avoiding fruits, sugars, beans, and high-carb vegetables. This difficulty has fueled the market for keto supplements like pills, oils, powders, and, more recently, gummies, all promising to aid in sustaining ketosis.
What are Keto Gummies?
Keto gummies typically contain medium-chain triglycerides (MCTs) and exogenous ketones, which are ketones derived from external sources. According to registered dietitian Beth Czerwony, RD, LD, the body naturally produces ketones through the foods consumed. Keto gummies serve as a supplement, introducing exogenous ketones to potentially prolong ketosis. Some keto gummies may also include gelatin or natural sweeteners like Stevia.
It is crucial to understand that keto gummies, or any keto supplement, do not initiate ketosis. As Czerwony emphasizes, "Keto gummies may help the process of ketosis continue, but you need to be in ketosis first."
Ingredients in Keto Gummies
Most keto gummies include MCTs, a type of saturated fat that provides energy, along with exogenous ketones. Natural sweeteners like Stevia may be added.
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When selecting a keto gummy, Czerwony advises that there are numerous comparable options available, and suggests choosing one that fits your budget and purchasing a small quantity initially to ensure satisfaction.
Potential Benefits of Keto Gummies
Research on the benefits of keto gummies is limited. The Food and Drug Administration (FDA) does not regulate keto gummies. Potential benefits, according to Czerwony, include:
- Increased weight loss.
- Improved athletic performance.
- Decreased appetite.
However, studies have been inconclusive regarding whether keto gummies or other keto supplements can effectively maintain ketosis. One study suggests that supplements might elevate ketone levels excessively, potentially hindering the liver's natural ketone production and making it more difficult to stay in ketosis. The body aims to maintain stable ketone levels.
Potential Risks of Keto Gummies
Before incorporating keto gummies into your diet, it's crucial to understand the potential risks. These may include:
- Nausea and vomiting.
- Gastrointestinal issues, such as diarrhea.
- Low blood sugar.
Czerwony cautions that keto gummies containing sorbitol, a known laxative, may cause gastrointestinal problems. She advises introducing keto gummies gradually to assess tolerance and avoid overconsumption to minimize 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. Czerwony notes 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?
Before considering keto gummies, Czerwony recommends evaluating your diet if you're struggling to maintain ketosis. Identify the reasons why your body isn't staying in ketosis. Are you consuming too many carbohydrates? Are you feeling bored or hungry?
Adjusting your keto diet to ensure adequate calorie and fiber intake can be a healthier alternative to relying on keto gummies. However, if you are already following a well-structured keto diet and wish to potentially enhance weight loss, Czerwony suggests that trying keto gummies may be an option.
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