The ketogenic diet, or keto diet, is a high-fat, low-carbohydrate diet designed to induce a metabolic state called ketosis. In ketosis, the body shifts from using glucose (derived from carbohydrates) to using ketones (derived from fat) as its primary fuel source. This metabolic shift can lead to weight loss, improved blood sugar control, and other potential health benefits.
Keto gummies are dietary supplements marketed to support the ketogenic diet. They often claim to help with weight loss, increase energy levels, and boost metabolism. These gummies are designed to provide an external source of ketones, potentially helping users maintain ketosis more effectively.
Understanding Ketosis
Ketosis occurs when the body doesn't have enough carbohydrates to burn for energy. Instead, it breaks down stored fat into ketones, which are then used as fuel. Achieving and maintaining ketosis typically requires strict carbohydrate restriction, often involving a diet rich in meats, eggs, nuts, and fish, while avoiding fruits, sugars, beans, and high-carb vegetables.
Registered dietitian Beth Czerwony, RD, LD, explains that keto gummies contain exogenous ketones, which are ketones derived from an outside source. While the body naturally produces ketones through diet, keto gummies provide an additional supply that may help sustain ketosis.
It's important to note that keto gummies do not initiate ketosis. Czerwony clarifies that these supplements are meant to support and continue the process of ketosis, not start it.
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Key Ingredients in Keto Gummies
Most keto gummies contain a combination of ingredients intended to support ketosis and provide additional benefits.
Medium-Chain Triglycerides (MCTs)
MCTs are a type of saturated fat that is easily digested and converted into energy. They are included in keto gummies to provide a quick energy source for the body. According to Rancourt, MCT oil may provide a quick source of energy.
Exogenous Ketones
Exogenous ketones are ketones produced outside the body and consumed orally. These can include ketone salts and ketone esters, which have different chemical structures and potencies. Ketone esters are generally considered more potent. The purpose of exogenous ketones is to increase ketone levels in the blood, potentially enhancing the effects of ketosis.
Other Ingredients
Some keto gummies may also contain gelatin or natural sweeteners like Stevia. These additives help improve the taste and texture of the gummies without adding extra sugars that could disrupt ketosis. Czerwony notes that keto gummies are not like traditional gummies and do not contain added sugars.
Potential Benefits of Keto Gummies
While the marketing for keto gummies often touts numerous benefits, it's essential to approach these claims with caution.
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Weight Loss
One of the primary reasons people use keto gummies is to aid in weight loss. The theory is that by increasing ketone levels, the body will burn more fat for fuel. However, research on the effectiveness of keto gummies for weight loss is limited. Katie Schwartz, a registered dietitian, states that there is no credible evidence that keto gummies can reliably initiate or maintain ketosis.
Improved Athletic Performance
Some proponents of keto gummies suggest that they can enhance athletic performance by providing an alternative fuel source. The idea is that ketones can help athletes sustain energy levels during prolonged exercise. However, scientific evidence supporting this claim is still lacking.
Appetite Suppression
Keto gummies are sometimes promoted as a way to decrease appetite. Ketones may have an appetite-suppressing effect, potentially helping individuals consume fewer calories. Again, more research is needed to confirm this benefit.
Czerwony states that potential benefits of keto gummies include increased weight loss, improved athletic performance, and decreased appetite. However, she also notes that studies on the long-term effects and benefits of keto gummies are limited.
Potential Risks and Side Effects
Before trying keto gummies, it's crucial to be aware of the potential risks and side effects.
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Gastrointestinal Issues
One of the most common side effects of keto gummies is gastrointestinal distress. This can include nausea, vomiting, and diarrhea. Czerwony warns that keto gummies containing sorbitol, a known laxative, can increase the risk of these issues.
Low Blood Sugar
Keto gummies may lower blood sugar levels, potentially leading to hypoglycemic responses. This is a particular concern for individuals with Type 2 diabetes or those taking medications that affect blood sugar. The keto diet, combined with keto supplements, can exacerbate this risk.
Dehydration
The keto diet can have a dehydrating effect on the body, and keto gummies may contribute to this. It's important to stay well-hydrated when using these supplements.
Liver Function
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.
Specific Health Conditions
People with underlying health conditions such as kidney disease or diabetes, pregnant or nursing women, children, and those on medications affecting blood sugar should avoid keto gummies. Rancourt notes that these individuals may be at higher risk for adverse effects.
Considerations Before Using Keto Gummies
Before incorporating keto gummies into your diet, it's essential to consider a few factors.
Evaluate Your Current Diet
If you're struggling to stay in ketosis, it's important to first evaluate your current diet. Are you consuming too many carbohydrates? Are you getting enough calories and fiber? Making necessary adjustments to your diet may be a healthier and more effective solution than relying on keto gummies.
Consult a Healthcare Provider
Before starting any new supplement, including keto gummies, it's always best to consult with a healthcare provider. They can help you determine if keto gummies are appropriate for you, considering your individual health status and any medications you're taking.
Start Slowly
If you decide to try keto gummies, start with a small dose to see how your body reacts. This can help minimize potential side effects like gastrointestinal distress. Czerwony advises slowly introducing keto gummies to your routine.
The Role of the FDA
Dietary supplements, including keto gummies, are not approved for safety or efficacy by the Food and Drug Administration (FDA). This means that the ingredients and their amounts may vary, and there's no guarantee that the product contains what it claims. Consumers should be aware of this lack of regulation when considering keto gummies.