The ketogenic diet, characterized by its high-fat and low-carbohydrate composition, aims to induce a metabolic state known as ketosis within the body. In this state, the body primarily utilizes ketones, derived from fatty acids, for energy instead of glucose. Keto gummies, supplements designed to complement this dietary approach, have gained popularity. They are marketed to support a ketogenic diet and help with weight loss, energy and metabolism, among other things. This article delves into the composition, potential benefits, risks, and overall effectiveness of keto gummies.
Understanding Keto Gummies
Keto gummies are supplements that resemble ordinary chewable vitamins but offer a different purported health benefit. They’re marketed as a way to help boost ketone levels in the blood. These supplements typically contain exogenous ketones, which are ketones sourced externally rather than produced by the body itself.
Ketosis Explained
In general, the body uses carbohydrates for fuel, but when there aren’t sufficient amounts of carbohydrates, the body enters what’s known as “nutritional ketosis” and starts to break down fat for energy instead. “It typically takes a few days of strict carbohydrate restriction to enter this state,” explains Katie Schwartz, a registered dietitian based in Asheville, North Carolina. But once the body enters a state of ketosis, it begins producing ketones, which are then used for 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 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.”
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.
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Potential Benefits of Keto Gummies
Do keto gummies work? There’s limited research on the benefits of keto gummies.
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,” clarifies Czerwony.
Claims vs. Evidence
Despite these claims, the scientific community remains skeptical. “There’s no credible evidence that keto gummies can reliably initiate or maintain ketosis,” says Schwartz. 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
Are keto gummies safe? Before you decide to try keto gummies, it’s also worth understanding the potential risks.
Czerwony says those potential risks include:
- 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.”
And while some people with Type 2 diabetes, high blood pressure and kidney issues may opt to go on the keto diet, Czerwony cautions against adding keto gummies to the mix.
“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.”
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Important Considerations
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 Concerns
Dietary supplements are not approved for safety or efficacy by the Food and Drug Administration (FDA), and ingredients and their amounts may vary. “These products are not evidence-based and often rely on misleading marketing,” says Schwartz.
So, what should you look for in a keto gummy?
“There are a lot of options available and they all seem comparable,” says Czerwony. “I would suggest opting for something that fits in your budget and buy a small batch at first to make sure you like it.”
Recommendations
Before you hop on the keto gummy bandwagon, Czerwony suggests looking at your diet first if you’re struggling to stay in ketosis.
“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.
“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.
Consulting Healthcare Professionals
Before incorporating keto gummies into your diet, consulting with a healthcare provider is paramount. This ensures that the supplement aligns with your individual health needs and doesn't pose any potential risks, especially if you have pre-existing health conditions.
Conclusion
The efficacy of keto gummies remains a topic of debate within the scientific community. While some proponents suggest potential benefits such as increased weight loss, improved athletic performance, and decreased appetite, the existing research is limited and often inconclusive. Moreover, potential risks such as gastrointestinal issues and low blood sugar should be carefully considered.
Ultimately, keto gummies should be viewed as a supplementary tool rather than a replacement for a well-structured ketogenic diet. A balanced diet, coupled with guidance from healthcare professionals, remains the cornerstone of achieving and maintaining ketosis safely and effectively.