The keto diet has gained immense popularity as a high-fat, low-carbohydrate dietary approach designed to shift the body into a state of ketosis. In this metabolic state, the body primarily utilizes ketones, derived from fatty acids, for energy instead of glucose. Proponents of the keto diet suggest that it can accelerate metabolism, increase muscle mass, improve blood pressure, and promote fat loss.
Maintaining ketosis through diet alone can be challenging, requiring strict adherence to a limited selection of foods such as meat, eggs, nuts, and fish, while avoiding fruits, sugars, beans, and high-carbohydrate vegetables. This difficulty has led to the proliferation of keto supplements, including keto pills, oils, powders, and, notably, keto gummies, all marketed to aid in sustaining ketosis.
What are Keto Gummies?
Keto gummies typically contain medium-chain triglycerides (MCTs) and exogenous ketones. MCTs are a type of saturated fat that helps provide the body with energy. Exogenous ketones are ketones derived from an external source.
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.”
It's crucial to understand that keto gummies, or any keto supplement, do not initiate ketosis. “Keto gummies may help the process of ketosis continue, but you need to be in ketosis first,” clarifies Czerwony.
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Ingredients Found in Keto Gummies
Most keto gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that help 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 a keto gummy, 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
The primary appeal of keto gummies lies in their purported ability to support and enhance the ketogenic process. However, it's important to approach these claims with a critical eye, as scientific evidence supporting the benefits of keto gummies is still limited.
“There aren’t any studies that have shown the long-term effects of keto gummies and if they’re beneficial,” states Czerwony.
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Czerwony says potential benefits include:
- Increase weight loss.
- Improve athletic performance.
- Decrease your appetite.
According to research, whether keto gummies or other keto supplements can actually keep you in ketosis has been inconclusive.
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 incorporating keto gummies into your diet, it's essential to be aware of the potential risks and side effects.
Czerwony says those potential risks include:
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- 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.”
Czerwony cautions against adding keto gummies to the mix for some people with Type 2 diabetes, high blood pressure and kidney issues who may opt to go on the keto diet.
“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 you hop on the keto gummy bandwagon, Czerwony suggests looking at 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.
BBB's Role and Caveats
It's important to note that the information provided here is for informational purposes only and should not be considered medical advice. Consulting with a healthcare professional is always recommended before starting any new dietary supplement, including keto gummies.
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