The ketogenic diet, commonly known as the keto diet, is a dietary approach characterized by low carbohydrate and high-fat intake, designed to induce a metabolic state called ketosis. Keto gummies are supplements intended to support this ketogenic diet, with claims of aiding weight loss, boosting energy, and improving metabolism. However, it's vital to understand their ingredients and effectiveness.
What are Keto Gummies?
Keto gummies are supplements marketed to boost ketone levels in the blood, resembling ordinary chewable vitamins but with purported health benefits specific to the ketogenic diet.
Ketosis Explained
In general, the body utilizes carbohydrates as its primary fuel source. However, when carbohydrate intake is significantly restricted, the body enters a state of "nutritional ketosis," where it begins to break down fat for energy. According to Katie Schwartz, a registered dietitian, it typically takes a few days of strict carbohydrate restriction to enter this state. Once in ketosis, the body produces ketones, which are then used as fuel.
Exogenous Ketones
Keto gummies often contain exogenous ketones, which are ketones produced outside the body and consumed orally, as opposed to endogenous ketones produced internally. These exogenous ketones typically come in two forms: ketone salts and ketone esters. Ketone esters are considered more potent due to their chemical structure.
Ingredients Commonly Found in Keto Gummies
Most keto gummies typically 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.
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Medium-Chain Triglycerides (MCTs)
Medium-chain triglyceride (MCT) oil may provide a quick source of energy.
Other ingredients
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.
Do Keto Gummies Work? Examining the Evidence
Research regarding the effectiveness of keto gummies and supplements in supporting weight loss is limited. According to Schwartz, there is no credible evidence that keto gummies can reliably initiate or maintain ketosis. These products are not evidence-based and often rely on misleading marketing.
Limited Research and FDA Regulation
Dietary supplements, including keto gummies, are not approved for safety or efficacy by the Food and Drug Administration (FDA), and ingredients and their amounts may vary.
Potential Benefits (According to Marketing)
- Increase weight loss.
- Improve athletic performance.
- Decrease your appetite.
However, these claims lack substantial scientific backing.
Read also: Keto Calorie Counting: A Detailed Guide
The Importance of Maintaining Ketone Levels
One 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 considering keto gummies, it's crucial to be aware of the potential risks and side effects.
Common Side Effects
- Nausea and vomiting.
- Gastrointestinal issues, like diarrhea.
- Low blood sugar.
Czerwony warns that 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.
Risks for Specific Populations
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, notes Rancourt. The keto diet - and the addition of a keto supplement like gummies - can potentially lower your blood sugar, leading to hypoglycemic responses, and it can dehydrate you as well.
Recommendations and Precautions
Consult a Healthcare Provider
Before trying keto gummies, make sure you talk to a healthcare provider first.
Read also: Magnesium Supplements for Keto
Focus on Diet First
Before you hop on the keto gummy bandwagon, Czerwony suggests looking at your diet first if you’re struggling to stay in ketosis. 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? Consider making the necessary tweaks to your keto diet so you’re getting enough calories or fiber. Doing so can be a healthier option instead of turning to keto gummies.
Keto Gummies as a Supplement, Not a Replacement
Remember that keto gummies are an addition to your keto diet plan - they don’t replace it. You may only reap the potential benefits if you use them consistently.
What to Look For in a Keto Gummy
There are a lot of options available and they all seem comparable,” says Czerwony. “I would suggest opting for something that fits in your budget and buy a small batch at first to make sure you like it.”