The ketogenic diet, or keto diet, is characterized by its low-carbohydrate and high-fat composition, designed to induce a metabolic state known as ketosis. Keto gummies have emerged as supplements marketed to support this ketogenic diet, with claims ranging from weight loss to enhanced energy and metabolism. However, it's crucial to examine their ingredients and effectiveness, especially considering that dietary supplements are not subject to FDA approval for safety or efficacy, and ingredient composition can vary significantly.
Understanding Ketosis and Keto Gummies
In a typical diet, the body relies on carbohydrates for energy. However, when carbohydrate intake is severely restricted, the body enters a state of "nutritional ketosis," breaking down fat for energy instead. According to Katie Schwartz, a registered dietitian, achieving this state usually requires several days of strict carbohydrate restriction. Once in ketosis, the body produces ketones, which serve as an alternative fuel source.
Keto gummies are supplements resembling regular chewable vitamins but are formulated to provide specific health benefits related to ketosis. They are often marketed as a means to elevate ketone levels in the blood.
Key Ingredients in Keto Gummies
Most keto gummies contain medium-chain triglycerides (MCTs), a type of saturated fat that help give your body energy, in addition to exogenous ketones. “Sometimes, keto gummies may contain gelatin or natural sweeteners like Stevia,” notes Czerwony. “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.”
Medium-Chain Triglycerides (MCTs)
Medium-chain triglyceride (MCT) oil may provide a quick source of energy, explains Rancourt.
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Exogenous Ketones
Exogenous ketones are produced outside of the body and consumed orally (as opposed to endogenous ketones that 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.
Do Keto Gummies Actually Work?
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. Noom's 5-minute quiz unlocks a weight loss program customized for you so you can manage your health and form habits that last. “These products are not evidence-based and often rely on misleading marketing,” says Schwartz.
Beth Czerwony, RD, LD, a registered dietitian, explains that keto gummies contain exogenous ketones, which are ketones derived from an external source. While the body naturally produces ketones through diet, keto gummies supplement the body with exogenous ketones, potentially aiding in the continuation of ketosis. However, it's important to understand that keto gummies do not initiate ketosis but may help sustain it.
Czerwony suggests opting for something that fits in your budget and buy a small batch at first to make sure you like it.”
Potential benefits
There’s limited research on the benefits of keto gummies.“There aren’t any studies that have shown the long-term effects of keto gummies and if they’re beneficial,” states Czerwony. Food and Drug Administration (FDA).Czerwony says potential benefits include:Increase weight loss.Improve athletic performance.Decrease your appetite.But, again, whether keto gummies or other keto supplements can actually keep you in ketosis has been inconclusive, according to research.In fact, 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.
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Potential Risks and Side Effects
Before using keto gummies, it's important to consider the potential risks. Czerwony outlines several potential risks, including nausea and vomiting, gastrointestinal issues like diarrhea, and low blood sugar.
- Gastrointestinal Issues: “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.”
- Blood Sugar Levels: “The keto diet - and the addition of a keto supplement like gummies - can potentially lower your blood sugar, leading to hypoglycemic responses,” she says. “And it can dehydrate you as well.”
It’s important to note that being in ketosis, however, is generally considered safe. 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.
Making an Informed Decision
Before incorporating keto gummies into your routine, Czerwony advises evaluating your diet to identify potential reasons for struggling to stay in ketosis. Consider whether you are consuming excessive carbohydrates, experiencing boredom with the diet, or not consuming enough calories or fiber. Adjusting your keto diet accordingly may be a healthier alternative to relying on keto gummies.
“But if you’re following the keto diet, everything seems to be running fine and you want to see a boost to your weight loss, then I think you could certainly try keto gummies,” says Czerwony.