The ketogenic diet, or keto diet, is a popular dietary approach that involves drastically reducing carbohydrate intake and replacing it with fat. This shift forces the body into a metabolic state called ketosis, where it begins to burn fat for energy instead of carbohydrates. To support individuals following a keto diet, various supplements have emerged, including keto gummies. Marketed to aid weight loss, boost energy, and enhance metabolism, these gummies have gained considerable attention. However, it's crucial to understand what these gummies contain and whether they live up to their claims.
What are Keto Gummies?
Keto gummies are supplements designed to support a ketogenic diet by potentially boosting ketone levels in the blood. They resemble regular chewable vitamins but claim to offer benefits specific to ketosis.
Ketosis Explained
In general, the body uses carbohydrates for fuel. However, when carbohydrate intake is severely restricted, the body enters a state of "nutritional ketosis" and starts breaking down fat for energy. According to Katie Schwartz, a registered dietitian, it typically takes a few days of strict carbohydrate restriction to enter this state. Once in ketosis, the body produces ketones, which serve as an alternative fuel source.
Exogenous Ketones
Keto gummies often contain exogenous ketones, which are ketones produced outside the body and consumed orally. These differ from endogenous ketones, which are produced internally. Exogenous ketones are available in two primary forms: ketone salts and ketone esters. Ketone esters are considered more potent due to their chemical structure.
Ingredients in Keto Gummies
Most keto gummies contain medium-chain triglycerides (MCTs), a type of saturated fat that provides a quick source of energy. MCT oil may provide a quick source of energy, explains Rancourt. In addition, they may include gelatin or natural sweeteners like Stevia to enhance palatability without disrupting ketosis. 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.
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Claims and Potential Benefits
Keto gummies are marketed with several potential benefits, including:
- Increased Weight Loss: Some proponents suggest that keto gummies can accelerate weight loss by promoting ketosis and fat burning.
- Improved Athletic Performance: It is claimed that the exogenous ketones in keto gummies can provide an additional energy source for athletes, enhancing performance.
- Appetite Suppression: Some users report that keto gummies help reduce appetite, making it easier to adhere to a calorie-restricted diet.
Registered dietitian Beth Czerwony, RD, LD, suggests opting for a product that fits your budget and buying a small batch initially to ensure you like it.
Scientific Evidence and Research
Research on the efficacy of keto gummies is limited. There’s limited research on the benefits of keto gummies. “There aren’t any studies that have shown the long-term effects of keto gummies and if they’re beneficial,” states Czerwony. Many claims lack robust scientific backing, and experts like Katie Schwartz assert that there is no credible evidence that keto gummies can reliably initiate or maintain ketosis.
One study suggests that supplements may increase ketone levels excessively. Ideally, the body maintains a balanced level of ketones, and over-supplementation may hinder the liver's natural ketone production, potentially making it harder to stay in ketosis.
Potential Risks and Side Effects
Before considering keto gummies, it's essential to be aware of the potential risks and side effects:
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- Gastrointestinal Issues: Nausea, vomiting, and diarrhea are common side effects, especially if the gummies contain sorbitol, a known laxative. You run the risk of GI issues if your keto gummies use sorbitol, which is known as a laxative.
- Low Blood Sugar: Keto gummies can potentially lower blood sugar levels, leading to hypoglycemic responses. The keto diet - and the addition of a keto supplement like gummies - can potentially lower your blood sugar, leading to hypoglycemic responses.
- Dehydration: The keto diet, combined with keto gummies, can lead to dehydration. And it can dehydrate you as well.
Czerwony advises caution and gradual introduction of keto gummies to assess tolerance and minimize adverse effects.
Who Should Avoid Keto Gummies?
Certain individuals should avoid keto gummies due to potential health risks:
- People with underlying health conditions like kidney disease or diabetes.
- Pregnant or nursing women.
- Children.
- Anyone on medications affecting blood sugar.
Regulatory Status
It's important to note that dietary supplements, including keto gummies, are not approved for safety or efficacy by the Food and Drug Administration (FDA). The FDA does not evaluate dietary supplements for safety and effectiveness before they are marketed. This lack of regulation means that the ingredients and their amounts may vary significantly between products.
Alternatives and Recommendations
Before resorting to keto gummies, Czerwony advises examining your diet to identify potential issues preventing ketosis. Consider making necessary adjustments to your keto diet to ensure adequate calorie and fiber intake.
However, if your keto diet is well-managed and you seek a potential boost to weight loss, then you could certainly try keto gummies.
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