The ketogenic diet, commonly known as the keto diet, is a dietary approach characterized by low carbohydrate and high fat intake, designed to induce a metabolic state called ketosis. Keto gummies are marketed as supplements to support this diet, aiming to aid in weight loss, boost energy, and enhance metabolism, among other benefits. However, it's crucial to examine their ingredients and effectiveness, noting that dietary supplements are not subject to FDA approval for safety or efficacy, leading to potential variations in ingredients and their quantities.
Understanding Ketosis
The body primarily relies on carbohydrates for energy. However, when carbohydrate intake is limited, the body enters a state of "nutritional ketosis," breaking down fat for energy. According to Katie Schwartz, a registered dietitian, achieving this state typically requires several days of strict carbohydrate restriction. Once in ketosis, the body produces ketones, which then serve as an alternative fuel source.
What are Keto Gummies?
Keto gummies are supplements that resemble regular chewable vitamins but claim to offer specific health benefits. They are marketed as a means to elevate ketone levels in the blood. These gummies often contain medium-chain triglycerides (MCTs), which can provide a quick energy source, as explained by Rancourt. Exogenous ketones, sourced externally, are included in these gummies, contrasting with endogenous ketones produced within the body. Exogenous ketones come in forms like ketone salts and ketone esters, differing in chemical structure and potency, with esters considered more potent.
Ingredients Found in Keto Gummies
Most keto gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that helps give your body energy, in addition to exogenous ketones. 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.
Potential benefits of Keto Gummies
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:
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- Increase weight loss.
- Improve athletic performance.
- Decrease your appetite.
Do Keto Gummies Work? Evaluating the Claims
Research on the effectiveness of keto gummies in supporting weight loss is limited. Katie Schwartz states that there's no credible evidence that keto gummies can reliably initiate or maintain ketosis, emphasizing that these products are not evidence-based and often rely on misleading marketing. Despite being in ketosis generally considered safe, individuals with underlying health conditions like kidney disease or diabetes, pregnant or nursing women, children, or those on medications affecting blood sugar should exercise caution with keto gummies, as noted by Rancourt.
Beth Czerwony, RD, LD, explains that keto gummies are made with exogenous ketones, which is a fancy term for ketones you get from an outside source. Your body makes ketones on its own through the foods you eat,” explains registered dietitian Beth Czerwony, RD, LD. “Keto gummies are a supplement that adds exogenous ketones into your body, which may help continue ketosis.” 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,” clarifies Czerwony.
Potential Risks and Side Effects
Before trying keto gummies, it's essential to understand the potential risks. Czerwony lists potential risks including:
- Nausea and vomiting.
- Gastrointestinal issues, like diarrhea.
- Low blood sugar.
Czerwony warns that keto gummies may 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.” 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.”
The Role of Apple Cider Vinegar (ACV)
One of the newer keto supplements on the market, keto gummies are deceiving because many don’t actually contain any ketones. Instead, they are often made with apple cider vinegar, which companies say boosts metabolism and, therefore, promotes weight loss. However, there’s not enough scientific evidence to support this claim.
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Though drinking ACV has been associated with several possible benefits, more research is needed to determine how ACV gummies may affect health. Apple cider vinegar gummies are dietary supplements that contain ACV concentrate and other ingredients like vitamins and fruit extracts. Claims that these supplements offer support with your blood sugar levels, weight loss goals, inflammation, detoxification, and energy levels remain unfounded. Although there’s some evidence that drinking ACV may help reduce blood lipid levels and blood sugar levels in some people, these findings can’t be applied to ACV supplements or gummies.
Scams and Misleading Information
In addition to health concerns, there’s a risk of scams with some keto products, namely supplements being pushed heavily on social media. Also, keep an eye out for certain words and phrases in any marketing text, such as “quick fix,” “guaranteed results” and “scientific breakthrough.” They’re usually a red flag of false advertising. Because dietary supplement products are not regulated by the FDA, it can be difficult to know whether you’re getting what you pay for. If you're intent on purchasing a keto supplement, do your homework and ask the company to provide its research or evidence that the supplement does what the company is saying it does. A reputable manufacturer should be able to provide information about how its product has been tested and what it contains.
Navigating the Keto Diet and Gummies
Before considering keto gummies, Czerwony suggests evaluating your diet if you're struggling to stay in ketosis. 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. 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.
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