The keto diet has gained immense popularity as a high-fat, low-carbohydrate dietary approach designed to shift the body into a metabolic state called ketosis. While the keto diet has its perks, including potential benefits for metabolism, muscle mass, blood pressure, and fat loss, maintaining ketosis can be challenging. This has led to the rise of keto supplements like keto pills, keto oil, keto powders, and keto gummies, all claiming to aid in sustaining ketosis.
This article delves into the ingredients found in keto gummies, their potential benefits and risks, and whether they are a worthwhile addition to your keto diet.
What are Keto Gummies?
Keto gummies are supplements marketed to support a ketogenic diet, weight loss, energy, and metabolism. They resemble ordinary chewable vitamins but claim to offer specific health benefits related to ketosis. Keto gummies are made with exogenous ketones, which are ketones derived from an outside source. Registered dietitian Beth Czerwony, RD, LD, explains that while the body naturally produces ketones through the foods you eat, keto gummies provide exogenous ketones, potentially helping to maintain ketosis.
It's crucial to understand that keto gummies do not initiate ketosis. As Czerwony clarifies, "Keto gummies may help the process of ketosis continue, but you need to be in ketosis first."
Ingredients Found in Keto Gummies
Most keto gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that provides the body with energy, and exogenous ketones.
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Czerwony notes that keto gummies may also include gelatin or natural sweeteners like Stevia. They generally avoid additional sugars, as these could disrupt ketosis.
When choosing keto gummies, Czerwony suggests opting for a product that fits your budget and purchasing a small batch initially to ensure you like it. "There are a lot of options available and they all seem comparable," she says.
KetoFIRE Ingredients
One example of a keto supplement is KetoFIRE, which comes in capsule form. Its ingredients include:
- KetoFire Caffeine Free Blend: Magnesium Beta-Hydroxybutyrate, Calcium Beta-Hydroxybutyrate, Sodium Beta-Hydroxybutyrate
- Organic Ashwagandha Root Extract
- Ginger Root Extract
- Ancient Peat Mineral Complex
- Organic Coffee Cherry Extract
- Long Pepper Fruit Extract
- Medium Chain Triglycerides (Coconut)
- Organic Chicken Bone Broth Oil
- Lipase Enzyme Blend
- Chicken Bone Broth Protein Concentrate
- Hydrolyzed Bovine Hide Collagen Peptides
- Apple Fruit Extract
- Other Ingredients: Hypromellose
It's worth noting that KetoFIRE contains coconut, a common allergen.
Keto Plus Oral Gel Tube Ingredients
Another product, Keto Plus Oral Gel Tube, is a nutritional supplement for dairy cattle designed to prevent ketosis. Its ingredients include:
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- Propylene glycol
- Niacin
- Choline
- Vitamins A, D3, E, and B12
- Propionic acid
Potential Benefits of Keto Gummies
Research on the benefits of keto gummies is limited. Czerwony states, "There aren’t any studies that have shown the long-term effects of keto gummies and if they’re beneficial." The Food and Drug Administration (FDA) does not approve dietary supplements for safety or efficacy, so ingredients and their amounts may vary.
Potential benefits suggested by Czerwony include:
- Increased weight loss
- Improved athletic performance
- Decreased appetite
However, research remains inconclusive on whether keto gummies or other keto supplements can effectively maintain ketosis. One study suggests that supplements might excessively increase ketone levels. Ideally, the body aims to maintain a stable ketone level. When this balance is disrupted, the liver may reduce its natural ketone production, potentially hindering the ability to stay in ketosis.
Potential Risks of Keto Gummies
Before trying keto gummies, it's essential to understand the potential risks. Czerwony outlines the following potential risks:
- Nausea and vomiting
- Gastrointestinal issues like diarrhea
- Low blood sugar
Czerwony warns that keto gummies containing sorbitol may cause gastrointestinal issues due to its laxative effect. She advises introducing keto gummies slowly to assess tolerance and avoid overconsumption, which can lead to unpleasant side effects.
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People with Type 2 diabetes, high blood pressure, or kidney issues should exercise caution when considering keto gummies. Czerwony notes that the keto diet, combined with keto supplements, can potentially lower blood sugar levels, leading to hypoglycemic responses, and may also cause dehydration.
Should You Try Keto Gummies?
Before starting keto gummies, Czerwony suggests evaluating your diet if you're struggling to stay in ketosis. Consider whether you're consuming too many carbohydrates, feeling bored with the diet, or experiencing hunger. Adjusting your keto diet to ensure adequate calories and fiber intake may be a healthier alternative to relying on keto gummies.
However, if you're following the keto diet diligently and seeking an extra boost to your weight loss efforts, Czerwony suggests that trying keto gummies might be worth considering.
Considerations and Precautions
Registered dietitian Katie Schwartz emphasizes that there is no credible evidence that keto gummies can reliably initiate or maintain ketosis. She also notes that these products are not evidence-based and often rely on misleading marketing.
It's important to note that being in ketosis is generally considered safe. However, individuals with underlying health conditions such as kidney disease or diabetes, pregnant or nursing women, children, and those taking medications affecting blood sugar should avoid keto gummies, according to Rancourt.
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