Keto gummies have become a popular supplement for individuals following the ketogenic diet. Marketed as a convenient way to support ketosis, these gummies claim to aid in weight loss, boost energy, and enhance metabolism. However, it's essential to understand their ingredients, potential benefits, and possible side effects before incorporating them into your diet.
What are Keto Gummies?
Keto gummies are supplements designed to mimic the effects of the ketogenic diet, a low-carbohydrate, high-fat diet that shifts the body into a metabolic state called ketosis. When carbohydrate intake is severely restricted, the body begins to break down fat for energy, producing ketones as a byproduct. Keto gummies are intended to boost ketone levels in the blood, potentially supporting this process.
Registered dietitian Katie Schwartz explains, "They’re marketed as a way to help boost ketone levels in the blood." These gummies typically contain exogenous ketones, which are ketones produced outside the body and consumed orally.
Common Ingredients in Keto Gummies
Most keto gummies share a few key ingredients:
- Medium-Chain Triglycerides (MCTs): MCT oil may provide a quick source of energy. MCTs are a type of saturated fat that can be easily digested and converted into ketones by the liver.
- Exogenous Ketones: These come in two primary forms: ketone salts and ketone esters. Ketone esters are considered more potent.
- Gelatin or Pectin: Used to create the gummy texture.
- Natural Sweeteners: Such as Stevia, are used to avoid added sugars that could disrupt ketosis.
Registered dietitian Beth Czerwony, RD, LD, notes, "Sometimes, keto gummies may contain gelatin or natural sweeteners like Stevia. It’s not like eating a traditional gummy. It’s not going to have any additional sugars because if it did, then it would throw you out of ketosis."
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Purported Benefits of Keto Gummies
While the marketing around keto gummies often highlights several potential benefits, scientific evidence supporting these claims remains limited. Some of the purported benefits include:
- Increased Weight Loss: Keto gummies are often promoted as a weight loss aid, but according to Katie Schwartz "There’s no credible evidence that keto gummies can reliably initiate or maintain ketosis".
- Improved Athletic Performance: Some claim that keto gummies can provide a quick energy source for athletes.
- Decreased Appetite: By potentially influencing ketone levels, keto gummies may help reduce cravings and control appetite.
Czerwony states potential benefits include: Increase weight loss, improve athletic performance, decrease your appetite.
Potential Risks and Side Effects
Before using keto gummies, it's crucial to be aware of the potential risks and side effects:
- Gastrointestinal Issues: Nausea, vomiting, and diarrhea are possible side effects, especially if the gummies contain sorbitol, a known laxative.
- Low Blood Sugar: Keto gummies may lower blood sugar levels, potentially leading to hypoglycemic responses, especially in individuals with diabetes.
- Dehydration: The keto diet and keto supplements can have a dehydrating effect.
- Unregulated Ingredients: Dietary supplements are not approved for safety or efficacy by the Food and Drug Administration (FDA), and ingredients and their amounts may vary.
Czerwony warns, “You run the risk of GI issues if your keto gummies use sorbitol, which is known as a laxative. You should be cautious if you’re going try it. Slowly introduce keto gummies to see how you do because you don’t want to all sudden just kind of overdo it and have those side effects and not be very happy.”
Who Should Avoid Keto Gummies?
Certain individuals should exercise caution or avoid keto gummies altogether:
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- People with Underlying Health Conditions: Those with kidney disease, diabetes, or other health issues should consult their doctor before using keto gummies.
- Pregnant or Nursing Women: The safety of keto gummies during pregnancy and breastfeeding is not well-established.
- Children: Keto gummies are not recommended for children.
- Individuals on Medications Affecting Blood Sugar: Keto gummies may interact with medications and affect blood sugar levels.
Rancourt notes that 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
The Importance of a Balanced Keto Diet
Keto gummies should be viewed as a potential supplement to a well-formulated ketogenic diet, not a replacement. A successful keto diet involves careful planning and attention to macronutrient ratios, focusing on whole, unprocessed foods.
Before considering keto gummies, Czerwony suggests, “What is the reason that your body isn’t staying in ketosis? Are you overdoing it on carbohydrates? Is it because you’re getting bored? Is it because you’re still hungry?”
Making an Informed Decision
If you're considering keto gummies, it's essential to do your research and talk to a healthcare provider first. Understand the potential risks and benefits, and remember that there's no conclusive evidence that keto gummies work as advertised.
Czerwony concludes, “But if you’re following the keto diet, everything seems to be running fine and you want to see a boost to your weight loss, then I think you could certainly try keto gummies."
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