The ketogenic diet, or keto diet, is a low-carbohydrate, high-fat diet designed to induce a metabolic state known as ketosis. Keto gummies are supplements marketed to support this diet, promising benefits such as weight loss, increased energy, and improved metabolism. However, it’s essential to understand what these gummies contain and whether they truly deliver on their claims.
Understanding Ketosis and Keto Gummies
What is Ketosis?
Normally, the body uses carbohydrates for fuel. When carbohydrate intake is severely restricted, the body enters a state called "nutritional ketosis," where it begins to break down fat for energy instead. 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.
What are Keto Gummies?
Keto gummies are supplements that resemble regular chewable vitamins but are designed to boost ketone levels in the blood. They are marketed as a convenient way to support a ketogenic lifestyle.
Ingredients in Keto Gummies
Keto gummies contain a variety of ingredients, some of which may be counterproductive to ketosis. It is essential to check product labels carefully.
- Medium-Chain Triglyceride (MCT) Oil: MCTs are fatty acids that the liver absorbs and breaks down quickly, promoting ketogenesis (the production of ketones) even without strict carbohydrate restriction. A typical recommendation is to start with 5 grams of MCT oil daily and gradually increase to 20 grams.
- Exogenous Ketones: These are ketones produced outside the body and consumed orally. They come in two main forms:
- Ketone Salts: Ketone acids combined with sodium or other electrolytes to enhance effectiveness.
- Ketone Esters: These have different chemical structures and are considered more potent. Doses of 395 mg per kilogram of body weight have been shown to significantly increase BHB (beta-hydroxybutyrate) levels.
- Apple Cider Vinegar: Popular for its potential effect on blood sugar levels, although research results vary.
- Sugar Alcohols: Low-calorie sweeteners like mannitol, sorbitol, and xylitol, which the body absorbs more slowly than sugar.
- Gelatin and/or Pectin: Gelatin (animal-derived) and pectin (plant-based) provide the chewy texture of gummies.
- Glucose Syrup and Glucose: Some keto gummies surprisingly contain these carbohydrates, which can counteract ketosis.
The combination of ketone salts with MCT oil may be a promising supplement preparation because it provides ketones and induces ketogenesis at lower ingredient levels.
Read also: Easy Low-Carb Cheese Crackers
Potential Benefits of Keto Gummies
The evidence supporting the benefits of keto gummies is relatively limited and inconsistent. Some potential benefits include:
Appetite Suppression
While there isn't much data specifically on keto gummies and appetite, a ketogenic diet may be higher in protein, which can help with satiety. Some studies suggest that ketone ester supplements can raise levels of beta-hydroxybutyrate (BHB), which may suppress appetite and reduce hunger.
Muscle Protein Synthesis
Some lab research indicates that ketone supplementation may improve muscle protein synthesis. Ketone esters might enhance muscle-building when combined with exercise and a high-protein diet (at least 0.73 grams of protein per pound of body weight daily). However, studies on this topic are limited.
Energy Boost
Some keto gummies contain ketones or MCT oil, which may provide an energy boost. Ketones can serve as an alternative energy source when carbohydrate intake is low.
Limitations and Potential Risks
It's essential to be aware of the potential limitations and risks associated with keto gummies.
Read also: Keto Calorie Counting: A Detailed Guide
Lack of Evidence for Weight Loss
There is no credible evidence that keto gummies can reliably initiate or maintain ketosis, or that they can significantly contribute to weight loss. These products often rely on misleading marketing.
Impact on Athletic Performance
Some research suggests that supplementing with ketones during exercise might reduce the body's use of stored glucose (glycogen) for energy. However, the International Society of Sports Nutrition (ISSN) discourages a ketogenic diet for athletes due to its neutral or negative effects on athletic performance. The ISSN defines a ketogenic diet as consuming 50 grams or less of carbohydrates per day.
Gastrointestinal Issues
The sugar alcohol content of keto gummies may cause stomach issues, especially in people with irritable bowel syndrome (IBS). Potential side effects include nausea, vomiting, diarrhea, and abdominal discomfort.
Blood Sugar Levels
Although evidence yields mixed results, the apple cider vinegar in keto gummies may affect blood sugar levels in people with diabetes. It's essential for individuals with diabetes to monitor their blood sugar closely.
Interactions with Medications
Minimal research exists on keto gummies and their potential interactions with other medications. Consuming a meal or a carb-containing meal with keto supplements may attenuate their effects.
Read also: Magnesium Supplements for Keto
Inhibition of Natural Ketone Production
Keto gummies and supplements increase blood BHB levels but are not ketogenic and may inhibit some of the body’s natural ketone production.
Keto Gummies vs. Keto Diet
Keto gummies are unlikely to provide the same benefits as a ketogenic diet and may have little effect on individuals seeking the benefits of keto without following the strict diet.
Ketogenic Diet
- Increases blood ketone levels within seven days.
- Requires strict adherence to low-carbohydrate, high-fat intake.
Keto Gummies
- Raise ketone levels immediately following ingestion.
- Do not require a ketogenic diet but may not induce ketosis on their own.
Keto Gummies vs. Other Keto Supplements
Keto gummies and keto supplements may be similar depending on the product. Keto supplements, including capsules, powders, and liquids, are more likely to contain ketone esters or salts. Oral ketone ester supplements can significantly increase circulating levels of BHB regardless of overall diet. Keto gummies are less likely to contain ketone esters or ketone salts and instead rely on MCT oil that may enhance ketosis, although the ketogenic effect of the amount of MCT oil present in keto gummies is unclear.
Alternative Strategies for a Healthy Body Composition
Instead of relying solely on keto gummies, focus on comprehensive strategies for a healthy body composition.
Diet
- Aim for a balanced plate with half non-starchy vegetables, a quarter protein, and a quarter whole-grain carbohydrates or starchy vegetables.
- Avoid diets high in saturated fat and added sugar.
- Ensure adequate protein intake, adjusting based on activity level and goals.
- Consider a healthy eating plan with fruits, vegetables, whole grains, lean protein, and low-fat dairy.
Exercise
- Combine aerobic and resistance training.
- Follow Physical Activity Guidelines of 150 minutes of moderate-intensity aerobic exercise plus two sessions of strength training each week.
Sleep
- Aim for seven to nine hours of sleep each night to support healthy appetite, insulin levels, and body weight.
Support
- Seek healthy group support, either via apps or in-person interventions.
- Consult a registered dietitian nutritionist for personalized recommendations about nutrition and movement goals.
Who Should Avoid Keto Gummies?
Certain individuals should exercise caution or avoid keto gummies altogether.
- People with kidney disease or diabetes: These supplements may affect blood sugar levels and kidney function.
- Pregnant or nursing women: The safety of keto gummies during pregnancy and breastfeeding is not well-established.
- Children: Keto gummies are not intended for use by children.
- Individuals on medications affecting blood sugar: Keto gummies may interact with these medications.
- People with underlying health conditions: Consult a healthcare provider before using keto gummies.