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Keto Gummies For
Weight Loss: Safety And Alternatives
Keto gummies are a type of supplement purported to help
support weight loss while improving energy, mental focus and digestion. While
some include ketones—an alternate fuel source for the body—others mainly
include apple cider vinegar. Many keto gummy brands claim to encourage a state
of ketosis, but experts say not enough research exists to suggest that taking
exogenous ketones can induce ketosis in someone who isn’t following a strict
ketogenic diet.
Read on to learn more about keto gummies, their potential
benefits, side effects and expert recommendations on whether they are worth
taking.
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What Are
Keto Gummies?
Keto gummies are supplements marketed to support people on a
ketogenic diet, a very low-carbohydrate, high-fat diet that is an effective
treatment for epilepsy and has more recently been used for weight loss and
blood sugar control.
Ketones are molecules generated from body fat that organs
like the heart, brain and skeletal muscle use as an alternate fuel source when
glycogen, the body’s storage form of carbohydrates, is depleted. In a ketogenic
state, ketones provide fuel and decrease hunger. Research suggests that people
following a ketogenic diet may lose more body fat and less muscle than people
following standard low-calorie diets.
Many keto gummies are purported to support energy, hydration,
mental focus and weight loss by providing exogenous ketones, or ketones that
are consumed rather than made by the body, according to manufacturers. It’s
important to note that many supplements marketed as “keto gummies” do not
contain exogenous ketones and are primarily apple cider vinegar supplements.
Common
Ingredients in Keto Gummies
The primary ingredient in most keto gummies that include
exogenous ketones is D-beta-hydroxybutyrate (D-BHB) ketones. While D-BHB
ketones can be added to supplements, they’re also made in the body; the liver
produces them to be used as an alternative energy source for the body when
blood sugar and insulin decrease. When it comes to their use in supplements,
D-BHB ketones are often found listed as BHB ketone salts, including calcium BHB,
magnesium BHB and sodium BHB.
Other common ingredients in keto gummies include:
·
Sugar
·
Sugar alcohols like
sorbitol, maltitol and xylitol
·
Medium-chain
triglycerides (MCTs)
·
Organic pomegranate
juice powder
Keto Gummy
Benefits
“Keto gummies claim that they can promote energy, focus and
weight loss, but there isn’t any scientific evidence to support these claims,”
says Woods. “The safety and efficacy of the use of exogenous ketones in the
form of beta-hydroxybutyrate (D-BHB) has not been documented in scientific
literature.”
While there isn’t much out there in terms of research on
specific keto gummies and the different forms and doses of exogenous ketones
they contain, there have been a few small studies done on D-BHB supplements in
general, and other foods that can increase ketones in the body.
In a small 2020 pilot study looking at how the body
metabolizes exogenous ketones like those included in some keto gummies, people
taking D-BHB supplements had higher blood levels of ketones right after
consumption (though ketone levels came back to a normal baseline a few hours
later). While the brain uses ketones instead of glucose as an alternate fuel
source, when ketone concentrations are increased, this study found that the
heart and kidney utilized exogenous ketones more than the brain[1].
Another small study from 2019 found that people with mild
cognitive impairment who consumed 30 grams of medium-chain triglycerides,
molecules that are metabolized into ketones, for six months experienced
improvements in cognition, including memory, language, executive function and
processing speed[2].
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However, more research is needed to understand the
effects of D-BHB in keto gummies on the body.
It’s also important to note that no singular form or dosage
has been used across the board when it comes to D-BHB supplements, making it
even harder to understand the benefits of taking them.
While a review of studies around apple cider vinegar—an
ingredient that’s often added to keto gummies—shows this ingredient may help
lower total cholesterol and blood sugar levels[3], it’s hard to know if the
amount of apple cider vinegar in these supplements provides any sort of
benefit[3].
Keto
Gummies Side Effects
Potential side effects of taking keto gummies may include
nausea, vomiting, gastrointestinal issues like diarrhea and low blood sugar,
says Chun.
“Some people may experience nausea and vomiting due to the
sugar alcohol in the ingredients,” adds Woods. “Sorbitol is a common sugar
alcohol used to sweeten keto gummies and it can cause gastrointestinal
distress.”
Additionally, herbal extracts and other ingredients found in
keto gummies may interact with certain medications or cause other side effects.
For example, garcinia cambogia, an ingredient in some keto gummies, can cause
liver toxicity, headaches, nausea and diarrhea, says Woods.
Because of these possible side effects and medication
interactions, it’s important to speak with your doctor or a registered
dietitian before adding keto gummies to your daily regime.
Keto Gummy
Alternatives
“In terms of effectiveness and safety, whole foods that
support a ketogenic diet may be a better alternative [to keto gummies],” says
Phyllis Pobee, M.D, a weight loss physician and coach based in Canada. “Foods
high in healthy fats, like avocados, nuts and seeds, as well as lean proteins,
can support ketosis without the potential side effects of processed
supplements. Additionally, for those looking for weight loss, focusing on a
balanced diet and regular physical activity is generally safer and more
sustainable than relying on supplements.”
“The most effective and safest approach to weight loss and
overall health is to focus on a well-balanced diet that includes a variety of
nutrient-dense foods,” agrees Chun. “For those following a ketogenic diet,
whole foods such as avocados, nuts, seeds and low-carb vegetables can be good alternatives
to keto gummies.”
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