The ketogenic diet, or keto diet, is a high-fat, low-carbohydrate diet designed to induce a metabolic state known as ketosis. Keto gummies are marketed as supplements that support a ketogenic diet and aid in weight loss, energy, and metabolism. But what are their ingredients, and more importantly, do they actually work?
It's important to note that dietary supplements are not approved for safety or efficacy by the Food and Drug Administration (FDA), and ingredient composition and quantities may vary widely.
Understanding Ketosis and Keto Gummies
Under normal circumstances, the body uses carbohydrates for fuel. However, when carbohydrate intake is severely restricted, the body enters a state of "nutritional ketosis" and begins to break 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 the body is in ketosis, it produces ketones, which are then used for fuel.
Keto gummies are supplements designed to resemble regular chewable vitamins but claim to offer the health benefits associated with ketosis. According to Schwartz, they are marketed to boost ketone levels in the blood.
Ingredients in Keto Gummies
Most keto gummies contain medium-chain triglycerides (MCTs), a type of saturated fat that provides the body with energy, as well as exogenous ketones. According to registered dietitian Beth Czerwony, RD, LD, keto gummies may also contain gelatin or natural sweeteners like Stevia.
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Exogenous Ketones
Exogenous ketones are ketones produced outside the body and consumed orally, as opposed to endogenous ketones, which are produced inside the body. Exogenous ketones include ketone salts and ketone esters, which have different chemical structures and potencies, with esters being considered more potent.
Medium-chain triglyceride (MCT) oil may also be present to provide a quick source of energy, according to Rancourt.
Do Keto Gummies Work for Weight Loss?
Research on the effectiveness of keto gummies and supplements for weight loss is limited. Schwartz states that there is no credible evidence that keto gummies can reliably initiate or maintain ketosis.
According to Schwartz, these products are not evidence-based and often rely on misleading marketing.
Potential Benefits of Keto Gummies
While research is limited, Czerwony suggests potential benefits of keto gummies may include:
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- Increased weight loss
- Improved athletic performance
- Decreased appetite
However, research has been inconclusive as to whether keto gummies or other keto supplements can actually keep you in ketosis.
One study explains that supplements may increase the amount of ketones too much. Ideally, the 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 and Side Effects
Before trying keto gummies, it's important to understand the potential risks. Czerwony highlights the following potential risks:
- Nausea and vomiting
- Gastrointestinal issues, like diarrhea
- Low blood sugar
Czerwony warns that keto gummies that use sorbitol, which is known as a laxative, may cause gastrointestinal problems. She advises people to slowly introduce keto gummies to see how they react to them in order to avoid side effects.
Czerwony also cautions against adding keto gummies to the mix for people with Type 2 diabetes, high blood pressure, and kidney issues, who may opt to go on the keto diet.
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She says that the keto diet - and the addition of a keto supplement like gummies - can potentially lower your blood sugar, leading to hypoglycemic responses, and it can also dehydrate you.
Who Should Avoid Keto Gummies?
While being in ketosis is generally considered safe, Rancourt notes that certain individuals should avoid keto gummies, including:
- People with underlying health conditions like kidney disease or diabetes
- People who are pregnant or nursing
- Children
- Anyone on medications affecting blood sugar
Should You Try Keto Gummies?
If you're struggling to stay in ketosis, Czerwony suggests first examining your diet. She asks questions such as: 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.
Czerwony says that 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 you could certainly try keto gummies.
Choosing Keto Gummies
Czerwony says that there are a lot of options available and they all seem comparable. She suggests opting for something that fits in your budget and buying a small batch at first to make sure you like it.