The ketogenic diet, or keto diet, has gained popularity as a low-carbohydrate, high-fat approach to shifting the body into ketosis. Keto gummies are supplements marketed to support this diet, promising benefits like weight loss, increased energy, and improved metabolism. However, it's crucial to examine their ingredients and effectiveness.
What are Keto Gummies?
Keto gummies are supplements designed to resemble regular chewable vitamins, but they claim to offer health benefits specifically related to ketosis. According to Katie Schwartz, a registered dietitian, they are marketed as a way to help boost ketone levels in the blood. These gummies typically contain ingredients like medium-chain triglycerides (MCTs) and exogenous ketones.
Ketosis Explained
In general, the body uses carbohydrates for fuel. However, when carbohydrate intake is restricted, the body enters a state of "nutritional ketosis" and begins to break down fat for energy. This process results in the production of ketones, which the body then uses as fuel. It typically takes a few days of strict carbohydrate restriction to enter this state.
Exogenous Ketones
Keto gummies often contain exogenous ketones, which are ketones produced outside the body and consumed orally. These come in two main forms: ketone salts and ketone esters. Ketone esters are considered more potent due to their different chemical structures.
Ingredients in Keto Gummies
Most keto gummies include medium-chain triglycerides (MCTs), a type of saturated fat that provides the body with energy. Beth Czerwony, a registered dietitian, notes that some keto gummies may also contain gelatin or natural sweeteners like Stevia. It's important to note that keto gummies should not contain added sugars, as this could disrupt ketosis.
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What to Look For
When choosing a keto gummy, Czerwony suggests opting for a product that fits your budget and buying a small batch initially to ensure you like it. With many comparable options available, personal preference and budget are key considerations.
Purported Benefits of Keto Gummies
While keto gummies are marketed with several potential benefits, research on their effectiveness remains limited. Czerwony states that there aren't any studies that have shown the long-term effects of keto gummies and if they're beneficial.
Potential benefits include:
- Increased weight loss
- Improved athletic performance
- Decreased appetite
However, research has been inconclusive regarding whether keto gummies or other keto supplements can actually maintain ketosis. One study suggests that supplements may increase ketone levels too much, potentially hindering the liver's natural ketone production and making it harder to stay in ketosis.
Potential Risks of Keto Gummies
Before trying keto gummies, it's important to understand the potential risks involved.
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Possible risks include:
- Nausea and vomiting
- Gastrointestinal issues, such as diarrhea
- Low blood sugar
Czerwony warns that keto gummies containing sorbitol may cause gastrointestinal issues due to its laxative effect. She advises caution and gradual introduction of keto gummies 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, as they can potentially lower blood sugar levels and cause dehydration.
Should You Try Keto Gummies?
If you're struggling to stay in ketosis, Czerwony suggests examining your diet first. Consider whether you're consuming too many carbohydrates, feeling bored with your food choices, or not getting enough calories or fiber. Making necessary adjustments to your keto diet may be a healthier option than relying on keto gummies.
However, if you're following the keto diet diligently and want to see a boost in your weight loss efforts, Czerwony suggests that trying keto gummies could be an option.
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The Bottom Line
It's crucial to conduct thorough research and understand the potential risks and benefits before trying keto gummies. Keep in mind that there's no conclusive research to support their effectiveness. If you're considering keto gummies, consult with a healthcare provider first. Remember that keto gummies are meant to supplement your keto diet plan, not replace it. To potentially reap the benefits, consistent use is necessary.
Safety Considerations
It’s important to note that the Food and Drug Administration (FDA) does not approve dietary supplements for safety or efficacy. This means that ingredients and their amounts may vary between products.
While being in ketosis is generally considered safe, certain individuals should avoid keto gummies. This includes people with underlying health conditions like kidney disease or diabetes, pregnant or nursing women, children, and anyone taking medications that affect blood sugar.