The ketogenic diet has gained immense popularity as a high-fat, very low-carbohydrate, moderate-protein diet that induces a state of ketosis. In this metabolic state, the body uses ketones, a type of fatty acid, for energy instead of glucose. This shift can lead to a speedier metabolism, increased muscle mass, improved blood pressure, and fat loss. However, maintaining ketosis through diet alone can be challenging, leading to the rise of keto supplements like keto pills, keto oil, keto powders, and keto gummies. This article delves into the science behind keto BHB (beta-hydroxybutyrate) gummies, examining their potential benefits, risks, and the available research.
What are Keto Gummies?
Keto gummies are dietary supplements designed to support a ketogenic diet. They typically contain exogenous ketones, which are ketones derived from an external source. Registered dietitian Beth Czerwony explains that while the body naturally produces ketones through the foods you eat, keto gummies provide additional exogenous ketones, potentially aiding in maintaining ketosis. It's important to note that keto gummies don't initiate ketosis; rather, they are intended to help continue the process once it has already begun through dietary changes.
Common 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. It's crucial that these gummies avoid additional sugars, which could disrupt ketosis. When choosing a keto gummy, Czerwony suggests opting for a product that fits your budget and starting with a small batch to ensure you like it.
Potential Benefits of Keto Gummies
While keto gummies are marketed to help support a ketogenic diet and help with weight loss, energy and metabolism, there's limited research on the benefits of keto gummies. Potential benefits include:
- Increased weight loss: Some proponents suggest that keto gummies can boost weight loss efforts.
- Improved athletic performance: It's been claimed that keto gummies can enhance athletic performance.
- Decreased appetite: Some users report that keto gummies help reduce appetite.
However, research is inconclusive regarding whether keto gummies or other keto supplements can effectively maintain ketosis. One study suggests that supplements may increase ketone levels excessively, potentially hindering the liver's natural ketone production and making it harder to stay in ketosis.
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Scientific Exploration of Beta-Hydroxybutyrate (BHB)
Beta-hydroxybutyrate (BHB) is one of the three ketones produced by the body during fasting or when following a low-carbohydrate, high-fat diet. During these states, the body switches from using glucose to stored fat as its primary energy source, leading to the formation of BHB. BHB serves as an alternative energy source for the entire body, including the brain.
Of the three ketone bodies produced during ketosis-BHB, acetone, and acetoacetate-BHB is the most abundant in the blood. Researchers have discovered that BHB is not just an energy source but also a signaling molecule that triggers protective mechanisms within cells.
Eric Verdin, president and CEO of the Buck Institute for Research on Aging, notes that BHB has the potential to induce a protective state in cells, making them more resistant to oxidative stress. This discovery has led to research exploring whether increasing BHB levels can replicate the beneficial effects of the ketogenic diet.
Studies in mice have shown that a ketogenic diet can increase lifespan and improve cognitive and motor functions, possibly due to the high concentration of BHB in the bloodstream. However, it's important to note that these findings are preliminary and may not directly translate to humans.
Dose-Response Relationships and Time Effects
A meta-analysis examining the acute effects of exogenous ketone supplementation found that exogenous ketones led to a significant increase in blood BHB, a reduction in glucose, and an elevation in insulin in non-athlete healthy populations. Nonlinear dose-response relationships between ketone dosage and blood parameter changes were observed for BHB and insulin, with a linear relationship observed for glucose. These findings suggest that the timing and dosage of ketone supplementation can influence its effects on blood parameters.
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Potential Risks of Keto Gummies
Before trying keto gummies, it's essential to understand the potential risks. These may include:
- Nausea and vomiting
- Gastrointestinal issues, like diarrhea
- Low blood sugar
Czerwony warns that keto gummies containing sorbitol can act as a laxative, leading to gastrointestinal distress. She advises introducing keto gummies slowly to assess tolerance and avoid overconsumption.
The ketogenic diet, especially when combined with keto supplements, can potentially lower blood sugar levels, leading to hypoglycemic responses and dehydration. Individuals with Type 2 diabetes, high blood pressure, or kidney issues should exercise caution when considering keto gummies.
Safety Study on Adolescents
A study examined the safety of exogenous beta-hydroxybutyrate (BHB) salt supplementation in healthy adolescents. The study involved 22 healthy male and female adolescents who consumed 3.75 g of beta-hydroxybutyrate salts or a maltodextrin placebo twice daily for 90 days. Comprehensive blood safety analysis, bone densitometry, happiness and emotional intelligence surveys, and blood pressure were assessed at baseline, Day 45, and Day 90.
The results showed no significant differences in subjects supplementing with beta-hydroxybutyrate salts, indicating that exogenous beta-hydroxybutyrate salts had no detrimental impact on fasting blood safety metrics, bone density, happiness, emotional intelligence, or blood pressure.
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Should You Try Keto Gummies?
Before starting keto gummies, Czerwony recommends evaluating your diet to identify potential reasons for not staying in ketosis. Consider whether you're consuming too many carbohydrates, feeling bored with the diet, or experiencing hunger. Adjusting your keto diet to ensure adequate calories and fiber intake may be a healthier alternative to relying on keto gummies.
However, if you're already following a well-formulated keto diet and want to potentially boost weight loss, Czerwony suggests that trying keto gummies may be an option.
The Importance of Consulting a Healthcare Provider
It's crucial to consult with a healthcare provider before trying keto gummies. They can help you assess the potential risks and benefits based on your individual health status and needs. Remember that keto gummies are intended as an addition to a keto diet plan, not a replacement. Consistent use may be necessary to experience any potential benefits.
The Bottom Line
While keto gummies are marketed as a convenient way to support a ketogenic diet, it's essential to approach them with caution. There's limited research to support their effectiveness, and potential risks should be considered. Consulting with a healthcare provider and focusing on a well-formulated keto diet remain the most reliable strategies for achieving and maintaining ketosis.
Supplementing with Exogenous Ketones: A Closer Look
Supplementing with exogenous beta-hydroxybutyrate salts may induce a state of temporary ketosis without any undesirable side effects, thereby promoting the benefits of ketosis and minimizing adherence requirements to a ketogenic diet.
A study on healthy adolescents found that supplementing with 7.5 g of daily exogenous BHB salt for 90 days was safe and had no adverse effects on hematological safety markers, bone densitometry, emotional intelligence and psychological well-being, or cardiovascular markers of health.
Addressing Misconceptions and Clichés
It's important to avoid common misconceptions about keto gummies and the ketogenic diet. Keto gummies are not a magic bullet for weight loss and should not be seen as a substitute for a healthy diet and lifestyle. Additionally, the long-term effects of keto gummies are not well-understood, and more research is needed to determine their safety and efficacy.
Future Research Directions
Further research is needed to fully understand the potential benefits and risks of keto gummies and BHB supplementation. Studies should focus on:
- The long-term effects of keto gummies on various health markers
- The optimal dosage and timing of BHB supplementation
- The effects of keto gummies on different populations, including those with underlying health conditions
The Intriguing Prospect of a BHB Pill
The possibility of a BHB pill or supplement is intriguing because it could potentially offer the benefits of the ketogenic diet without the challenges of adhering to a strict dietary regimen. However, experts caution that the benefits of the ketogenic diet could be more complex than simply increasing BHB levels. Decreased glucose levels, or a critical ratio between BHB and glucose, may also play a role.
Verdin emphasizes that it's still early in the research process and that there is no evidence to date that the ketogenic diet will increase lifespan or healthspan in humans. He stresses the need for further experiments to determine the effectiveness of BHB supplementation in humans.