The ketogenic diet, or keto diet, is a dietary strategy characterized by low carbohydrate and high fat intake, designed to induce a metabolic state known as ketosis. Keto gummies are marketed as supplements to support this diet, promising benefits like weight loss, increased energy, and improved metabolism. However, it's crucial to examine their ingredients and effectiveness.
Understanding Keto Gummies
Keto gummies are supplements that resemble regular chewable vitamins but are intended to offer unique health benefits by boosting ketone levels in the blood. Katie Schwartz, a registered dietitian, explains that these gummies are marketed to help boost ketone levels in the blood. They contain exogenous ketones, which are ketones produced outside the body and consumed orally, as opposed to endogenous ketones, which the body produces. Exogenous ketones come in two forms: ketone salts and ketone esters, with esters considered more potent due to their different chemical structures.
The Science of Ketosis
Under normal circumstances, the body utilizes carbohydrates as its primary energy source. However, when carbohydrate intake is severely restricted, the body enters a state of "nutritional ketosis," where it begins to break down fat for energy. According to Katie Schwartz, achieving this state typically requires several days of strict carbohydrate restriction. Once in ketosis, the body produces ketones, which then serve as fuel.
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. “Sometimes, keto gummies may contain gelatin or natural sweeteners like Stevia,” notes Czerwony. It's important to note that keto gummies should not contain added sugars, as this would counteract the principles of the ketogenic diet by throwing you out of ketosis.
Medium-Chain Triglycerides (MCTs)
Medium-chain triglyceride (MCT) oil may provide a quick source of energy, explains Rancourt.
Read also: Is Your Diet Causing Hair Loss?
Claims vs. Reality: Do Keto Gummies Work?
Research on the effectiveness of keto gummies in supporting weight loss is limited. Schwartz states that there's no credible evidence that keto gummies can reliably initiate or maintain ketosis. These products are not evidence-based and often rely on misleading marketing.
Potential Benefits
Czerwony says potential benefits include:
- Increase weight loss.
- Improve athletic performance.
- Decrease your appetite.
However, it's important to note that whether keto gummies or other keto supplements can actually keep you in ketosis has been inconclusive, according to research.
Potential Risks
Before trying keto gummies, it's essential to understand the potential risks.
Czerwony says those potential risks include:
Read also: Pain Relief with Vibration
- Nausea and vomiting.
- Gastrointestinal issues, like diarrhea.
- Low blood sugar.
Czerwony warns that keto gummies may contain sorbitol, a known laxative, which can lead to gastrointestinal issues. She advises introducing keto gummies slowly to assess tolerance and avoid overconsumption.
Who Should Avoid Keto Gummies?
While being in ketosis is generally considered safe, certain individuals should avoid keto gummies. Rancourt notes that 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. Czerwony cautions against adding keto gummies to the mix if you have Type 2 diabetes, high blood pressure and kidney issues. She explains that 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.
The Importance of Diet and Lifestyle
Before relying on keto gummies, it's crucial to evaluate your diet and lifestyle. If you're struggling to stay in ketosis, identify the reasons why. Are you overdoing it on carbohydrates? Are you getting bored or still hungry? Consider making necessary adjustments to your keto diet to ensure you're getting enough calories or fiber. Czerwony suggests that this can be a healthier approach than turning to keto gummies.
Read also: Dr. Oz on Weight Loss