The ketogenic diet, often referred to as the keto diet, is characterized by its low-carbohydrate and high-fat composition, designed to induce a metabolic state known as ketosis. In recent years, keto gummies have emerged as supplements marketed to support the ketogenic diet, promising benefits such as weight loss, increased energy, and enhanced metabolism. However, it's crucial to understand their ingredients, efficacy, and potential side effects.
Understanding Ketosis
Under normal circumstances, the body primarily utilizes carbohydrates for energy. However, when carbohydrate intake is significantly restricted, the body enters a state of "nutritional ketosis." In this state, the body begins to break down fat for energy, producing molecules called ketone bodies. These ketone bodies serve as an alternative fuel source for the body, including the brain and muscles.
Achieving ketosis typically requires several days of strict carbohydrate restriction, usually limiting carb intake to 20-50 grams daily. This drastic reduction in carbohydrates forces the body to switch from glucose metabolism to fat oxidation.
What are Keto Gummies?
Keto gummies are supplements that resemble regular chewable vitamins but are specifically formulated to support a ketogenic diet. They are marketed as a way to boost ketone levels in the blood, potentially aiding in maintaining ketosis.
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. Some keto gummies may contain gelatin or natural sweeteners like Stevia.
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Exogenous Ketones: An Overview
Exogenous ketones are ketones produced outside the body and consumed orally. They come in two primary forms: ketone salts and ketone esters. Ketone esters are considered more potent due to their different chemical structures.
MCT oil, often found in keto gummies, may provide a quick source of energy.
Uses and Effectiveness of the Ketogenic Diet
The ketogenic diet has shown promise in several areas:
- Diabetes: Following a ketogenic diet can improve blood sugar control in individuals with type 2 diabetes.
- Seizure Disorder (Epilepsy): A strict, high-fat, very low-carbohydrate ketogenic diet can reduce seizures in some individuals with hard-to-treat epilepsy. The classic ketogenic diet, used to reduce seizures in children, requires up to 4 times as many calories from fat as from carbohydrate and protein. A very strict form of the ketogenic diet is used for seizure disorders in people with hard-to-treat epilepsy.
- Obesity: A ketogenic diet that limits carbohydrate intake to less than 50 grams daily can lead to a 10% to 30% reduction in body weight within a year. However, its effectiveness compared to other calorie-restricted diets remains unclear.
Ketogenic diets are also being explored for migraine headaches, Parkinson's disease, polycystic ovary syndrome (PCOS), and many other conditions, but more scientific evidence is needed to support these uses.
Potential Benefits of Keto Gummies
While research on keto gummies is limited, potential benefits include:
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- Increased Weight Loss: Some proponents suggest that keto gummies can aid in weight loss by boosting ketone levels.
- Improved Athletic Performance: MCTs in keto gummies may provide a quick source of energy for athletes.
- Decreased Appetite: Some users report a reduction in appetite while taking keto gummies.
It is important to note that there's no credible evidence that keto gummies can reliably initiate or maintain ketosis.
Potential Risks and Side Effects of Keto Gummies and the Ketogenic Diet
Before considering keto gummies or the ketogenic diet, it's essential to be aware of the potential risks and side effects:
- Gastrointestinal Issues: Keto gummies may cause nausea, vomiting, and diarrhea, especially if they contain sorbitol, a known laxative.
- Low Blood Sugar: The ketogenic diet, and the addition of keto gummies, can potentially lower blood sugar, leading to hypoglycemic responses.
- Nutrient Deficiencies: The ketogenic diet's strict carbohydrate restriction can lead to deficiencies in fiber, vitamins, and minerals.
- Kidney Stones: Kidney stones are a well-noted potential side effect of the ketogenic diet.
- Serious Muscle Loss
- Yo-Yo Dieting
- Dehydration and a Loss of Electrolytes
- Bowel Problems, Such as Constipation
- Bad Breath
- Changes to Period
- High Cholesterol and an Increased Risk of Heart Disease
- Possible Low Blood Sugar Can Make Keto Risky for People With Diabetes
- Keto Can Put Stress on the Kidneys
Special Precautions and Warnings
Certain individuals should exercise caution or avoid the ketogenic diet altogether:
- Pregnancy and Breastfeeding: There isn't enough reliable information to know if the ketogenic diet is safe when pregnant or breastfeeding.
- Children: The ketogenic diet is possibly safe when used by children under the care of a doctor, short-term.
- Heart Conditions: The ketogenic diet might worsen certain heart conditions.
- Diabetes: Following a very-low carbohydrate ketogenic diet might increase the risk for diabetic ketoacidosis (DKA).
- Acid Reflux: Some ketogenic diets are high in fat, which can worsen symptoms of acid reflux.
- Liver Disease: The ketogenic diet might cause liver injury and may worsen symptoms of liver disease.
- Kidney Disease: The ketogenic diet may worsen kidney disease and has been linked with kidney stone development.
- Osteoporosis: Long-term use of the ketogenic diet may weaken the bones.
- Pancreatitis: The ketogenic diet may increase the risk of developing pancreatitis.
Interactions with Medications
The ketogenic diet can interact with certain medications:
- Diabetes Medications: The ketogenic diet might lower blood sugar levels, potentially causing hypoglycemia when taken with diabetes medications.
- Blood Clotting Medications: The ketogenic diet might slow blood clotting, increasing the risk of bruising and bleeding when taken with blood-thinning medications.
- Seizure Medications: The ketogenic diet might reduce blood levels of some seizure medications, potentially increasing the risk of seizures.
Following the ketogenic diet while taking an SGLT2 inhibitor, a type of diabetes medication, increases the risk of a serious complication called ketoacidosis.
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Dosage and Variations
The classic ketogenic diet requires 90% of daily calories to come from fat. However, there are many less restrictive versions that typically allow 20-50 grams of carbs daily. Variations include the medium chain triglyceride diet, modified Atkins diet, modified Mediterranean diet, and low glycemic index treatment.
The Gut Microbiome and the Ketogenic Diet
The gut microbiome, consisting of trillions of microorganisms in the gastrointestinal tract, plays a crucial role in human health. Diet significantly influences the composition of the microbiome. Some research suggests that the ketogenic diet may positively affect the microbiome by increasing beneficial bacteria like Bacteroidetes and Bifidobacteria, while decreasing harmful microbial species.
However, it's essential to ensure adequate fiber intake on a ketogenic diet, as whole grains, a primary source of fiber, are typically restricted. Consuming small amounts of leafy greens, nuts, berries, and resistant starchy vegetables can help maintain a healthy gut microbiota.
Epigenetics and the Ketogenic Diet
Epigenetics refers to changes "on top" of the genome that can modify gene expression. The ketogenic diet may positively influence the epigenome through the production of β-hydroxybutyrate (BHB), a signaling molecule. Ketogenic food sources like cruciferous vegetables, dietary fiber, long-chain fatty acids, and berries can also positively regulate epigenetic activity.
Alternatives to the Ketogenic Diet
For those seeking the benefits of ketosis without the strict restrictions of the ketogenic diet, intermittent fasting may be a viable alternative. Intermittent fasting involves cycling between periods of eating and fasting, inducing "mild ketosis" during the fasting phase while allowing for a more varied and balanced diet during eating windows.