The ketogenic diet, or keto diet, is a high-fat, low-carbohydrate diet designed to shift the body into a metabolic state known as ketosis. Keto gummies are supplements marketed to support this diet, promising benefits like weight loss, increased energy, and improved metabolism. However, it's essential to understand what these gummies contain and whether their claims are scientifically backed.
Understanding Ketosis and Keto Gummies
In general, the body uses carbohydrates for fuel. However, when carbohydrate intake is severely restricted, the body enters a state of "nutritional ketosis" and begins breaking down fat for energy instead. According to Katie Schwartz, a registered dietitian, it typically takes a few days of strict carbohydrate restriction to enter this state. Once in ketosis, the body produces ketones, which are then used for fuel.
Keto gummies are supplements that resemble ordinary chewable vitamins but are marketed to boost ketone levels in the blood, potentially helping to continue ketosis.
Ingredients in Keto Gummies
Most keto gummies contain medium-chain triglycerides (MCTs), a type of saturated fat that provides the body with energy. They also typically include exogenous ketones, which are ketones sourced outside the body. These exogenous ketones can come in the form of ketone salts or ketone esters, with esters considered more potent. Some gummies may also contain gelatin or natural sweeteners like Stevia to improve taste without adding sugars that could disrupt ketosis.
Claims vs. Reality
While keto gummies are marketed to help with weight loss, improve athletic performance, and decrease appetite, research on their effectiveness is limited. Katie Schwartz emphasizes that there is no credible evidence that keto gummies can reliably initiate or maintain ketosis. Some studies even suggest that supplements may increase ketone levels too much, potentially hindering the liver's natural ketone production and making it harder to stay in ketosis.
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Beth Czerwony, a registered dietitian, clarifies that keto gummies don't put you in ketosis, but may help the process of ketosis continue. Therefore, it's essential to already be in ketosis through dietary changes before considering keto gummies.
Potential Risks and Side Effects
Before trying keto gummies, it's crucial to understand the potential risks and side effects. These can include:
- Nausea and vomiting
- Gastrointestinal issues, such as diarrhea
- Low blood sugar
Some keto gummies contain sorbitol, a known laxative, which can cause gastrointestinal distress. It's advisable to introduce keto gummies slowly to assess tolerance and avoid overdoing it.
People with Type 2 diabetes, high blood pressure, or kidney issues should exercise caution when considering keto gummies, as they can potentially lower blood sugar levels and cause dehydration. Individuals with underlying health conditions like kidney disease or diabetes, those who are pregnant or nursing, children, or anyone on medications affecting blood sugar should avoid keto gummies altogether.
Making an Informed Decision
If you're struggling to stay in ketosis, Czerwony suggests evaluating your diet first. Are you consuming too many carbohydrates, getting bored with the diet, or not consuming enough calories or fiber? Making necessary adjustments to your keto diet may be a healthier option than relying on keto gummies.
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However, if you're following the keto diet diligently and want to see a boost in your weight loss efforts, Czerwony suggests that you could certainly try keto gummies.
The Bottom Line
While keto gummies are marketed as a convenient way to support a ketogenic diet, it's essential to approach them with caution and do your research. There is limited conclusive evidence that keto gummies work as claimed, and they may come with potential risks and side effects.
If you're considering trying keto gummies, it's crucial to talk to a healthcare provider first. Remember that keto gummies are an addition to your keto diet plan, not a replacement. To potentially reap any benefits, you need to use them consistently and in conjunction with a well-formulated ketogenic diet. Dietary supplements are not approved for safety or efficacy by the Food and Drug Administration (FDA), and ingredients and their amounts may vary.
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