The ketogenic diet has garnered significant attention for its potential benefits beyond just weight loss. Central to this diet is beta-hydroxybutyrate (BHB), a ketone body that researchers are exploring for its impact on longevity, cognitive function, and overall health. Keto gummies, often containing BHB salts, have emerged as a popular supplement, promising to deliver the benefits of ketosis in a convenient form. However, understanding the science behind BHB and the efficacy of these gummies is crucial before incorporating them into your health regimen.
Understanding BHB and Ketosis
When the body is in a state of fasting or consuming a low-carbohydrate, high-fat diet, it transitions from using glucose (derived from carbohydrates) to stored fat as its primary energy source. This process leads to the production of ketones, including BHB, acetone, and acetoacetate. BHB stands out as the most abundant ketone body in the blood during ketosis and serves as an alternative energy source for various parts of the body, including the brain.
BHB: More Than Just an Energy Source
Research suggests that BHB is not merely an alternative fuel but also a signaling molecule with protective properties. Dr. Eric Verdin, president and CEO of the Buck Institute for Research on Aging, discovered that BHB can induce a protective state in cells, making them more resistant to oxidative stress. This finding has opened new avenues for exploring the potential of BHB in promoting longevity and combating age-related diseases.
Ketogenic Diet and Lifespan
Studies in mice have shown that a ketogenic diet can increase lifespan and improve cognitive and motor functions. Researchers attribute these benefits to the high concentration of BHB in the bloodstream induced by the diet. However, it's crucial to note that these findings are preliminary and require further investigation in human trials.
Keto Gummies: An Overview
Keto gummies are designed to provide exogenous ketones, which are ketones derived from an external source. These gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that provides energy, and may include natural sweeteners like Stevia. The idea behind keto gummies is to supplement the body with ketones, potentially aiding in maintaining ketosis.
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Ingredients in Keto Gummies
Most keto gummies contain medium-chain triglycerides (MCTs), a type of saturated fat that helps give your body energy, in addition to exogenous ketones. Sometimes, keto gummies may contain gelatin or natural sweeteners like Stevia.
The Claimed Benefits
Proponents of keto gummies suggest that they can:
- Increase weight loss
- Improve athletic performance
- Decrease appetite
However, it's important to recognize that research on the effectiveness of keto gummies is limited, and the FDA does not approve dietary supplements for safety or efficacy.
Do Keto Gummies Work?
The efficacy of keto gummies in initiating or maintaining ketosis is a subject of debate. Some experts argue that these supplements may not provide a reliable way to achieve or sustain ketosis. A study explains that supplements may increase the amount of ketones too much. Ideally, your 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 essential to be aware of the potential risks and side effects:
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- Nausea and vomiting
- Gastrointestinal issues, such as diarrhea
- Low blood sugar
Some keto gummies may contain sorbitol, a known laxative, which can cause gastrointestinal distress. Individuals with Type 2 diabetes, high blood pressure, or kidney issues should exercise caution when considering keto gummies, as they may lower blood sugar levels and cause dehydration.
Scientific Studies and Research
While anecdotal evidence supports some claims about the ketogenic diet and BHB, more research is needed to validate these claims in humans. A small 2004 study found that individuals with Alzheimer's or mild cognitive impairments who were fed certain saturated fats to promote ketone production experienced greater memory improvement than a control group. Since then, more studies have explored the ketogenic diet as a potential remedy for Alzheimer's.
Exogenous Ketone Salts and Hypocaloric Ketogenic Diets
A study involving overweight and obese adults on a hypocaloric ketogenic diet examined the effects of exogenous ketone salts (KS) on body composition. While the ketogenic diet itself led to decreases in body mass, fat mass, and lean mass, the addition of KS did not significantly enhance these effects. This suggests that the benefits observed were primarily due to the ketogenic diet rather than the exogenous BHB-salt supplementation.
The Importance of a Well-Formulated Ketogenic Diet
Research indicates that a well-formulated ketogenic diet with adequate protein and sodium is crucial for preserving lean body mass during weight loss. Studies have shown that consuming protein at a level of at least 1 g/kg of ideal body mass and ensuring adequate sodium intake can help maintain nitrogen balance and lean mass.
Cautions and Considerations
Experts caution against getting overly excited about miracle supplements and emphasize the importance of a healthy diet and lifestyle. A BHB pill should be added to a healthy diet - not taken as a shortcut.
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The Role of Glucose
Decreased glucose is also a hallmark of the ketogenic diet. The key may be increased BHB, it may be decreased glucose, it may be both effects - or it may be a critical ratio between the two changes.
The Need for Human Studies
There is no evidence to date that the ketogenic diet will increase your lifespan or healthspan in humans. We need to do the experiments.