The keto diet, characterized by high fat intake and minimal carbohydrate consumption, has gained popularity for its potential benefits, including accelerated metabolism, increased muscle mass, improved blood pressure, and fat loss. This metabolic shift occurs as the body enters ketosis, utilizing ketones derived from fatty acids instead of glucose for energy.
Maintaining ketosis through dietary restrictions can be challenging, leading to the proliferation of keto supplements like pills, oils, powders, and gummies. These products often claim to aid in sustaining ketosis.
Understanding Keto Gummies
Keto gummies typically contain exogenous ketones, which are ketones sourced externally. According to registered dietitian Beth Czerwony, RD, LD, these gummies supplement the body's natural ketone production, potentially assisting in maintaining ketosis. However, it's crucial to recognize that keto gummies do not initiate ketosis but may support its continuation.
Ingredients in Keto Gummies
Most keto gummies include medium-chain triglycerides (MCTs), a type of saturated fat that provides energy, and exogenous ketones. Some may also contain gelatin or natural sweeteners like Stevia. Traditional sugars are avoided to prevent disruption of ketosis.
When choosing a keto gummy, Czerwony advises opting for a product within your budget and initially purchasing a small batch to ensure satisfaction.
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Potential Benefits of Keto Gummies
Research on the specific benefits of keto gummies remains limited. The Food and Drug Administration (FDA) does not approve dietary supplements for safety or efficacy. Potential benefits, as suggested by Czerwony, include:
- Increased weight loss
- Improved athletic performance
- Appetite reduction
However, studies on the effectiveness of keto supplements in maintaining ketosis have been inconclusive. Some research indicates that supplements may excessively elevate ketone levels, potentially hindering the liver's natural ketone production and making it harder to sustain ketosis.
It is important to note that keto gummies are unlikely to provide the same benefits as a ketogenic diet and may have little effect on individuals looking for the benefits of keto without following the strict diet.
Apple Cider Vinegar (ACV) in Keto Gummies
Many keto gummies contain apple cider vinegar, an ingredient popularized for its potential effect on blood sugar levels. ACV is known for its acetic acid content, which may aid in appetite suppression and blood sugar control. However, some keto gummies may also contain glucose syrup and glucose, which are carbohydrates that could counteract ketosis.
Small studies suggest potential benefits of apple cider vinegar on weight loss, but not all research agrees.
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Potential Risks of Keto Gummies
Before using keto gummies, it's essential to understand the potential risks, including:
- Nausea and vomiting
- Gastrointestinal issues, such as diarrhea
- Low blood sugar
Czerwony cautions that keto gummies containing sorbitol may cause gastrointestinal issues due to its laxative effect. She advises introducing keto gummies gradually to assess tolerance.
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, potentially leading to hypoglycemic responses, and cause dehydration.
Potential Side Effects
Potential keto gummy side effects include nausea, vomiting, diarrhea, and abdominal discomfort. Keto gummies and supplements increase blood BHB levels but are not ketogenic and may inhibit some of the body’s natural ketone production.
Should You Try Keto Gummies?
Czerwony advises addressing dietary factors before resorting to keto gummies if struggling to maintain ketosis. Consider whether excessive carbohydrate intake, boredom, or hunger are contributing factors. Adjusting the keto diet to ensure adequate calorie and fiber intake may be a healthier approach.
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However, if the keto diet is well-managed and a further boost to weight loss is desired, keto gummies may be considered.
Scientific Evidence and Expert Opinions
Research on Ingredients
Research indicates that the acetic acid in apple cider vinegar can enhance fat loss by improving fat oxidation and reducing fat storage.
BHB assists in producing energy when carbohydrates are limited, facilitating a metabolic switch that can yield energy optimally. This is particularly important for individuals who follow the ketogenic lifestyle, as they rely on fat-derived ketones for energy.
Expert Insights
Nutrition experts emphasize that while these gummies may assist with weight loss, they should be part of a broader strategy that includes a balanced diet and regular exercise.
Dietitian Amanda A. Kostro Miller mentions, “Supplements can help, but they should complement a healthy, whole foods diet rather than replace it.”
Keto Gummies vs. 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. Instead, keto gummies rely on MCT oil that may enhance ketosis. Whether MCT oil in the amount present in keto gummies has a ketogenic effect is unclear.
Lifestyle Factors for Optimal Results
In addition to supplements, several lifestyle factors play a crucial role in achieving and maintaining a healthy body composition:
- Diet: A healthy eating plan with fruit, vegetables, whole grains, lean protein, and low-fat dairy supports body composition. Diets high in saturated fat and added sugar make it harder to maintain. Aim for a balanced plate in which half is non-starchy vegetables, a quarter is protein, and a quarter is whole-grain carbohydrates or starchy vegetables. Protein recommendations vary for body composition depending on your activity level and goals.
- Exercise: A mix of aerobic and resistance training supports a healthy body composition. Physical Activity Guidelines recommend 150 minutes of moderate-intensity aerobic exercise plus two sessions of strength training each week. Supplementing with ketones during exercise is thought to reduce how much stored glucose (glycogen) the body uses for energy. The International Society of Sports Nutrition (ISSN) discourages a ketogenic diet for athletes due to its neutral or negative effects on athletic performance.
- Sleep: Not sleeping enough can influence appetite and increase insulin levels, inflammation, and body weight. Sleeping seven to nine hours every night supports a healthy body composition.
- Support: Healthy group support-either via apps and/or in-person interventions-may greatly enhance your exercise and nutrition journey. A registered dietitian nutritionist can also provide more specific recommendations about your nutrition, movement goals, and more.