The ketogenic diet has gained popularity as a method for weight loss and improving certain health markers. Keto gummies have emerged as a convenient supplement, promising to support ketosis and enhance the benefits of a keto lifestyle. This article explores the ingredients commonly found in keto gummies, examines the available research, and weighs the potential benefits and risks to help you make an informed decision.
Understanding the Keto Diet and Ketosis
The keto diet is a high-fat, very low-carbohydrate diet designed to shift the body into a metabolic state called ketosis. Ordinarily, the body uses carbohydrates for fuel. However, when carbohydrate intake is drastically reduced, the body turns to fat for energy. This process results in the production of ketones, which become the body's primary fuel source.
Keeping your body in ketosis can be hard, doing so includes eating a restricted list of foods like meat, eggs, nuts and fish and avoiding foods like fruit, sugar, beans and high-carb veggies.
What are Keto Gummies?
Keto gummies are dietary supplements marketed to help support a ketogenic diet. They are designed to resemble ordinary chewable vitamins but offer a different purported health benefit. Keto gummies are made with exogenous ketones, which is a fancy term for ketones you get from an outside source.
According to Katie Schwartz, a registered dietitian based in Asheville, North Carolina, they’re marketed as a way to help boost ketone levels in the blood.
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Key Ingredients in Keto Gummies
Most keto gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that help give your body energy, in addition to exogenous ketones.
- Exogenous Ketones: These are ketones produced outside the body and consumed orally, as opposed to endogenous ketones, which are produced inside the body. Exogenous ketones include ketone salts and ketone esters, which have different chemical structures and potencies, with esters considered more potent.
- MCT Oil: Medium-chain triglyceride (MCT) oil may provide a quick source of energy, explains Rancourt.
- Other Ingredients: 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.
Purported Benefits of Keto Gummies
While keto gummies are marketed with various potential benefits, it's crucial to approach these claims with a critical eye. Beth Czerwony, a registered dietitian, states there aren’t any studies that have shown the long-term effects of keto gummies and if they’re beneficial. Czerwony says potential benefits include:
- Increase weight loss.
- Improve athletic performance.
- Decrease your appetite.
However, it's important to note that keto gummies (or any keto supplement, for that matter) don’t put you in ketosis. Keto gummies may help the process of ketosis continue, but you need to be in ketosis first.
Potential Risks and Side Effects
Before trying keto gummies, it's essential to be aware of the potential risks and side effects.
Czerwony says those potential risks include:
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- Nausea and vomiting.
- Gastrointestinal issues, like diarrhea.
- Low blood sugar.
"You run the risk of GI issues if your keto gummies use sorbitol, which is known as a laxative," warns Czerwony. "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."
Furthermore, 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.
Scientific Evidence and Research
Research is sparse when it comes to determining whether keto gummies and supplements support losing weight. “There’s no credible evidence that keto gummies can reliably initiate or maintain ketosis,” says Schwartz.
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.
Considerations Before Using Keto Gummies
Before you hop on the keto gummy bandwagon, Czerwony suggests looking at your diet first if you’re struggling to stay in ketosis.
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"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.
Who Should Avoid Keto Gummies?
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.
Regulatory Status and Quality Control
Dietary supplements are not approved for safety or efficacy by the Food and Drug Administration (FDA), and ingredients and their amounts may vary.