The ketogenic diet, or keto diet, is a high-fat, low-carbohydrate diet designed to induce a metabolic state known as ketosis in the body. Keto gummies are supplements marketed to support a ketogenic diet and aid in weight loss, energy, metabolism, and more. However, the question remains: what are their actual components, and are they effective?
Understanding Keto and Ketosis
Normally, the body uses carbohydrates as its primary source of energy. However, when carbohydrate intake is severely restricted, the body enters a state of "nutritional ketosis" and begins to break down fat for energy. Katie Schwartz, a registered dietitian, explains that it usually takes a few days of strict carbohydrate restriction to enter this state. Once ketosis is achieved, the body begins producing ketones, which are then used as fuel.
What are Keto Gummies?
Keto gummies are supplements that resemble regular chewable vitamins but are marketed with different health benefits. According to Schwartz, they are promoted as a way to increase ketone levels in the blood.
Ingredients in Keto Gummies
While the exact ingredients can vary, some common components of keto gummies include:
- Exogenous Ketones: These are ketones produced outside the body and consumed orally, as opposed to endogenous ketones produced inside the body. Exogenous ketones include ketone salts and ketone esters, which have different chemical structures and potencies, with esters considered more potent.
- Medium-Chain Triglyceride (MCT) Oil: According to Rancourt, MCT oil can provide a quick source of energy.
The Claims vs. The Evidence
Despite the marketing claims, the scientific support for keto gummies is limited. Schwartz states that there is 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.
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Currently, research is sparse when it comes to determining whether keto gummies and supplements support losing weight.
Safety Considerations
Being in ketosis is generally considered safe. However, Rancourt notes that certain individuals should avoid keto gummies, including:
- People with underlying health conditions, such as kidney disease or diabetes
- Those who are pregnant or nursing
- Children
- Anyone on medications that affect blood sugar
It's important to remember that the Food and Drug Administration (FDA) does not approve dietary supplements for safety or efficacy, and the ingredients and their amounts may vary.
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