The ketogenic diet has gained popularity as a method to speed up metabolism, increase muscle mass, improve blood pressure, and promote fat loss. This is all thanks to ketosis, a metabolic state where the body uses ketones (a type of fatty acid) for energy instead of glucose. Achieving and maintaining ketosis through diet alone can be challenging, which has led to the rise of keto supplements like pills, oils, powders, and gummies.
What are Keto Gummies?
Keto gummies are supplements containing exogenous ketones, ketones derived from an external source. Registered Dietitian Beth Czerwony, RD, LD, explains that while the body naturally produces ketones from food, keto gummies provide an additional source of exogenous ketones, potentially aiding in maintaining ketosis.
It's important to understand that keto gummies do not initiate ketosis. Czerwony clarifies that these gummies are designed to help continue the process of ketosis, but the body must first be in a state of ketosis before their use.
Ingredients in Keto Gummies
Most keto gummies contain medium-chain triglycerides (MCTs), a type of saturated fat that provides energy. They may also include gelatin or natural sweeteners like Stevia to avoid added sugars that could disrupt ketosis.
When choosing keto gummies, Czerwony suggests opting for a product within your budget and purchasing a small batch initially to ensure you like them.
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Potential Benefits of Keto Gummies
Research on the benefits of keto gummies is limited. The Food and Drug Administration (FDA) does not approve dietary supplements for safety or efficacy.
Potential benefits, according to Czerwony, include:
- Increased weight loss
- Improved athletic performance
- Decreased appetite
However, research remains inconclusive on whether keto gummies or other keto supplements can effectively maintain ketosis. One study suggests that supplements may lead to an excessive amount of ketones, which can hinder the liver's natural ketone production, making it harder to stay in ketosis.
Potential Risks of Keto Gummies
Before trying keto gummies, it is essential to understand the potential risks.
Czerwony lists the following potential risks:
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- Nausea and vomiting
- Gastrointestinal issues, such as diarrhea
- Low blood sugar
Keto gummies containing sorbitol may cause gastrointestinal issues due to its laxative effect. Czerwony advises introducing keto gummies slowly to assess tolerance and avoid adverse effects.
People with Type 2 diabetes, high blood pressure, or kidney issues should exercise caution when considering keto gummies. Czerwony notes that the keto diet, combined with keto supplements, may lower blood sugar levels, potentially leading to hypoglycemic responses and dehydration.
Should You Try Keto Gummies?
If you are struggling to stay in ketosis, Czerwony recommends evaluating your diet first. Consider whether you are consuming too many carbohydrates, feeling bored with your food choices, or not getting enough calories or fiber. Adjusting your keto diet may be a healthier option than relying on keto gummies.
However, if your keto diet is well-managed and you are looking for a potential boost to your weight loss efforts, Czerwony suggests that trying keto gummies may be an option.
The Bottom Line
While keto gummies are marketed as a way to help boost ketone levels in the blood, it's crucial to conduct thorough research and understand the potential risks and benefits, as there is no conclusive research confirming their effectiveness.
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If you are considering trying keto gummies, it is essential to consult with a healthcare provider first. Remember that keto gummies are intended to supplement your keto diet plan, not replace it. Consistent use may be necessary to experience any potential benefits. Dietary supplements are not approved for safety or efficacy by the Food and Drug Administration (FDA), and ingredients and their amounts may vary.
The Science Behind Ketosis
The ketogenic diet, also known as the keto diet, is a low-carbohydrate, high-fat diet intended to shift the body into a metabolic state called ketosis. In general, the body uses carbohydrates for fuel, but when there aren’t sufficient amounts of carbohydrates, the body enters what’s known as “nutritional ketosis” and starts to break down fat for energy instead. “It typically takes a few days of strict carbohydrate restriction to enter this state,” explains Katie Schwartz, a registered dietitian based in Asheville, North Carolina. But once the body enters a state of ketosis, it begins producing ketones, which are then used for fuel.
Keto gummies are supplements that resemble ordinary chewable vitamins but offer a different purported health benefit. “They’re marketed as a way to help boost ketone levels in the blood,” says Schwartz. 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.
Research and Evidence
Research is sparse when it comes to determining whether keto gummies and supplements support losing weight. “There’s no credible evidence that keto gummies can reliably initiate or maintain ketosis,” says Schwartz. “These products are not evidence-based and often rely on misleading marketing,” says Schwartz. It’s important to note that being in ketosis, however, is generally considered safe.
Precautions and Considerations
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.