The ketogenic diet, commonly known as the keto diet, is a dietary approach characterized by its low-carbohydrate and high-fat composition. This diet aims to induce a metabolic state called ketosis in the body. Keto gummies are marketed as supplements that support a ketogenic diet, promoting weight loss, increased energy, and enhanced metabolism. However, it's crucial to understand their actual ingredients and whether they deliver on their promises.
Understanding Keto Gummies
Keto gummies are supplements designed to resemble regular chewable vitamins, but they are marketed with the purported health benefit of boosting ketone levels in the blood. Registered dietitian Katie Schwartz explains that these gummies are "marketed as a way to help boost ketone levels in the blood."
The Ketogenic Diet and Ketosis
In general, the body utilizes carbohydrates as its primary fuel source. However, when carbohydrate intake is restricted, the body enters a state known as "nutritional ketosis," where it begins to break down fat for energy. As Katie Schwartz, a registered dietitian, explains, "It typically takes a few days of strict carbohydrate restriction to enter this state." Once the body achieves ketosis, it starts producing ketones, which serve as an alternative fuel source.
The Role of Keto Gummies
Keto gummies are supplements marketed to help support a ketogenic diet and help with weight loss, energy and metabolism, among other things. These supplements are designed to boost ketone levels in the blood. Medium-chain triglyceride (MCT) oil may provide a quick source of energy, explains Rancourt. Exogenous ketones are produced outside of the body and consumed orally (as opposed to endogenous ketones that are produced inside the body). Exogenous ketones include ketone salts and ketone esters, which have different chemical structures and potencies, with esters considered more potent.
Ingredients in Keto Gummies
Dietary supplements, including keto gummies, are not subject to FDA approval for safety or efficacy. This means that the ingredients and their amounts can vary significantly between products.
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MCT Oil
Medium-chain triglyceride (MCT) oil is a common ingredient in keto gummies, included for its ability to provide a quick source of energy.
Exogenous Ketones
Exogenous ketones are ketones produced outside the body and consumed orally, as opposed to endogenous ketones, which are produced inside the body. These include ketone salts and ketone esters, which vary in chemical structure and potency, with esters considered more potent.
Efficacy of Keto Gummies
Research on the effectiveness of keto gummies and supplements in supporting weight loss is limited. Katie Schwartz states that "there’s no credible evidence that keto gummies can reliably initiate or maintain ketosis." She adds that "these products are not evidence-based and often rely on misleading marketing."
Scientific Evidence
The consensus among experts is that there is a lack of scientific evidence supporting the claims made by keto gummy manufacturers. The assertion that keto gummies can reliably initiate or maintain ketosis is not backed by credible research.
Marketing Claims
Consumers should be wary of the marketing tactics employed by manufacturers of keto gummies. These products often rely on misleading claims and lack a solid foundation in scientific evidence.
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Safety Considerations
Being in ketosis is generally considered safe. However, certain individuals should exercise caution when considering the use of keto gummies. People with underlying health conditions like kidney disease or diabetes, people who are pregnant or nursing, children, or anyone on medications affecting blood sugar shouldn’t use keto gummies, notes Rancourt.
Potential Risks
Certain individuals should avoid keto gummies, including those with kidney disease, diabetes, or those who are pregnant or nursing. Children and individuals on medications affecting blood sugar should also avoid these supplements.
FDA Regulation
It's important to remember that the Food and Drug Administration (FDA) does not approve dietary supplements for safety or efficacy, and ingredients and their amounts may vary.
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