The ketogenic diet has gained popularity for its potential to speed up metabolism, increase muscle mass, improve blood pressure, and aid in fat loss. This is thanks to ketosis, where the body uses ketones, derived from fatty acids, for energy instead of glucose. Achieving and maintaining ketosis through diet alone can be challenging, requiring strict adherence to a limited list of foods. This is where keto gummies come in, promising to help keep the body in ketosis.
What are Keto Gummies?
Keto gummies are supplements containing exogenous ketones, which are ketones sourced from outside the body. Registered dietitian Beth Czerwony explains that while the body naturally produces ketones through diet, keto gummies provide supplemental ketones to potentially support ketosis.
It's crucial to understand that keto gummies do not initiate ketosis. Instead, they may help sustain the process once it has already begun through dietary changes.
Ingredients in Keto Gummies
Most keto gummies contain medium-chain triglycerides (MCTs), a type of saturated fat that provides energy. They also include exogenous ketones. Some gummies may also contain gelatin or natural sweeteners like Stevia. It's important to note that keto gummies should not contain added sugars that could disrupt ketosis.
When choosing a keto gummy, Czerwony suggests opting for a product within your budget and purchasing a small batch to test its suitability.
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Potential Benefits of Keto Gummies
Research on the benefits of keto gummies is limited. The Food and Drug Administration (FDA) does not approve dietary supplements for safety or efficacy. 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 elevate ketone levels excessively, potentially hindering the liver's natural ketone production and making it harder to sustain ketosis.
Potential Risks of Keto Gummies
Before using keto gummies, it's important to understand the potential risks. Czerwony lists the following potential side effects:
- Nausea and vomiting.
- Gastrointestinal issues, like diarrhea.
- Low blood sugar.
Gastrointestinal issues may arise if the gummies contain sorbitol, a known laxative. Starting with a small amount of keto gummies is advisable to assess tolerance and avoid adverse effects.
Czerwony also advises caution for individuals with Type 2 diabetes, high blood pressure, or kidney issues. Keto gummies, in combination with the keto diet, could potentially lower blood sugar levels excessively, leading to hypoglycemic responses and dehydration. 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.
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Should You Try Keto Gummies?
Before starting keto gummies, Czerwony recommends evaluating your diet to identify potential reasons for difficulty in maintaining ketosis. It may be necessary to adjust carbohydrate intake, address boredom, or ensure adequate calorie and fiber consumption.
However, if your keto diet is well-managed and you're seeking a potential boost to weight loss, Czerwony suggests that keto gummies may be worth trying.
Beta-Hydroxybutyrate (BHB): The Key Ingredient
Beta-hydroxybutyrate (BHB) is a chemical produced by the body to provide energy when carbohydrate intake is insufficient. It can also be produced in a lab and used as a supplement. BHB is believed to enhance brain and nerve function and may improve exercise performance by providing energy to muscles. BHB makes up about 80% of the total circulating ketones in our blood. Interestingly, two forms of BHB exist. One form, R-BHB, is the molecule produced normally in human and animal metabolism-fasting, exercise, and ketogenic diets can all boost levels of R-BHB in the blood. The other form of BHB is known as S-BHB. S-BHB is actually just an intermediate (a step before) R-BHB is produced from fatty acid oxidation. So, as far as this article goes, any reference to BHB is talking about the R form.
BHB and Ketosis
When the body is in a fasted or glucose-depleted state, insulin levels fall, triggering lipolysis, the release of free fatty acids from fat cells. An enzyme, BHB-dehydrogenase, converts acetoacetate (AcAc) into BHB. BHB is then transported out of the liver and into circulation for use as fuel.
How to Measure BHB Levels
Measuring BHB levels can help determine if a ketogenic diet is effective. Blood ketone meters, similar to blood glucose monitors, are used to measure BHB. Testing for BHB (as opposed to AcAc or acetone) has several advantages. Blood testing is the most accurate ketone testing method using a commercial device. This means it probably gives you a better snapshot of your ketosis state than breath or urine ketones do. A few downsides to blood testing include the cost (initially for the meter and then replacement strips), and the invasiveness of the measure.
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Elevated ketone levels confirm that the diet is inducing ketosis. Monitoring ketone levels during fasting or after exercise can also provide insights into individual responses.
BHB Beyond Energy: Signaling and Protection
Research suggests that BHB is more than just an energy source. It acts as a signaling molecule, triggering protective mechanisms within cells. It has the potential to induce a protective state in the cells and make them more resistant to oxidative stress.
BHB also helps increase the synthesis of GABA-an inhibitory neurotransmitter that we need for proper brain health. BHB has been shown to inhibit a complex known as the NLRP inflammasome, which could reduce levels of inflammation within the brain.
BHB and Cognitive Function
Studies suggest that BHB is associated with better cognitive performance and memory in Alzheimer’s disease and mild cognitive deficit. The brain, heart, skeletal muscle, and other bodily tissues are able to break down ketones and produce ATP to fuel themselves.
Exogenous Ketones: An Alternative Approach
Exogenous ketosis can be achieved through the use of exogenous ketones like ketone esters or ketone salts. Ingesting ketone supplements can raise blood ketones to ketosis levels. Ketone salts might be a cost-effective way to increase blood BHB (they’re cheaper than a lot of other ketone supplements), but they may have some downsides. One advantage of using a BHB salt to induce ketosis could be the added benefit of minerals and electrolytes. MCT oil doesn’t actually contain BHB. MCT oils (and MCT oil powders) require a bit more processing in the body than other ketone supplements, and they’ll take longer to raise levels of blood BHB for this reason. MCT oils are also a bit more calorie-dense than other ketones supplements. Ketone esters are a newer type of ketone supplement. Ketone esters can result in rapid and sustained elevation of blood BHB.
Other Exogenous Ketones
R-1,3-butanediol (R-1,3-BDO) is another exogenous ketone that can be used to raise BHB levels. It is a chirally pure form of butanediol, meaning that it cannot be superposed on its mirror image by any number of rotations, translations, or other changes.
Considerations and Cautions
The information provided is intended to supplement, not replace, advice from a healthcare professional. It's essential to consult with a healthcare provider before starting any new supplement, including keto gummies.
Limited Evidence and Potential Risks
While research on BHB and exogenous ketones is ongoing, it's important to recognize the limitations and potential risks. Supplements are not a substitute for a healthy diet and lifestyle.