The keto diet has gained considerable popularity as a method for weight loss and improving overall health. This high-fat, low-carbohydrate diet forces the body into a state of ketosis, where it burns fat for energy instead of glucose. To support individuals following this diet, various supplements like keto pills, oils, and powders have emerged, with keto gummies being a prominent example. Keto gummies, often combined with apple cider vinegar (ACV), claim to offer enhanced benefits, but it's essential to understand their potential benefits and side effects.
What are Keto ACV Gummies?
Keto gummies are supplements designed to provide exogenous ketones, which are ketones sourced from outside the body. Registered dietitian Beth Czerwony explains that while the body naturally produces ketones through the consumption of fats, keto gummies provide an additional source to potentially aid in maintaining ketosis. These gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that provides energy, along with exogenous ketones. Some may also include gelatin or natural sweeteners like Stevia to enhance palatability.
It's crucial to note that keto gummies don't initiate ketosis; rather, they are intended to support the process once the body is already in a ketogenic state.
Often, these gummies are combined with apple cider vinegar (ACV) to give you the proposed health benefits of apple cider vinegar, without the harsh taste of the vinegar itself.
Ingredients Found in Keto Gummies
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. Sometimes, keto gummies may contain gelatin or natural sweeteners like Stevia. 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.
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Apple Cider Vinegar (ACV)
Apple cider vinegar is made by combining apples with yeast. The yeast converts the sugar in the apples into alcohol. Bacteria are then added to the mixture and ferment the alcohol into acetic acid. Acetic acid makes up 5-6% of apple cider vinegar. It’s classified as a “weak acid” but still has fairly strong acidic properties when it’s concentrated. In addition to acetic acid, vinegar contains water and trace amounts of other acids, vitamins, and minerals.
Potential Benefits of Keto Gummies
While keto gummies are marketed with various enticing claims, scientific research on their efficacy remains limited. Beth Czerwony emphasizes that there aren't any studies that have shown the long-term effects of keto gummies and if they’re beneficial. The Food and Drug Administration (FDA) does not regulate these supplements as strictly as prescription drugs, so it’s important to approach claims with caution.
Some potential benefits suggested by manufacturers include:
- Increase Weight Loss: Keto ACV gummies are often claimed to aid in weight loss, linking this benefit to the properties of apple cider vinegar and the ketogenic diet, suggesting that the combination of these two can accelerate fat-burning and lead to rapid weight loss.
- Improve Athletic Performance: Some proponents suggest that keto gummies may enhance athletic performance by providing an additional energy source.
- Decrease Appetite: It is proposed that keto gummies may help suppress appetite, potentially leading to reduced calorie intake.
- Detoxification: Many brands claim that their gummies can detoxify the body.
- Improved Digestion: Some manufacturers claim their keto ACV gummies can enhance digestion.
- Increased Energy Levels: A few brands also suggest that their gummies can boost energy levels.
- Heart Health: Some manufacturers assert that their ACV gummies can contribute to heart health.
However, research indicates that keto supplements, including gummies, may increase ketone levels excessively, potentially hindering the liver's natural ketone production and making it harder to maintain ketosis in the long run.
Benefits of Apple Cider Vinegar (ACV)
Some research has shown the potential benefits of apple cider vinegar (ACV).
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- Blood Sugar Control: Some research done in rats suggests that apple cider vinegar may help lower blood sugar levels. For instance, a study published in The Journal of Diabetes Care found that consuming vinegar before a meal significantly reduced blood sugar spikes in people with insulin resistance or type 2 diabetes.
- Weight Management: A study from 2009 found that participants who consumed a tablespoon of ACV daily experienced a smaller waist circumference, lower body weight, and less abdominal fat compared to the control group.
- Antimicrobial Properties: According to a study in the Scientific Reports, apple cider vinegar showed antimicrobial activity against E. coli, S. aureus, and C. albicans.
Potential Risks and Side Effects of Keto Gummies
Before incorporating keto gummies into your diet, it's crucial to be aware of the potential risks and side effects.
Czerwony says those potential risks include:
- Nausea and Vomiting: Some individuals may experience nausea and vomiting as a result of consuming keto gummies.
- Gastrointestinal Issues: Diarrhea and other gastrointestinal problems are potential side effects, especially if the gummies contain sorbitol, a known laxative.
- Low Blood Sugar: Keto gummies, particularly when combined with a keto diet, may lead to dangerously low blood sugar levels, especially for individuals with diabetes.
Czerwony cautions against adding keto gummies to the mix for those with Type 2 diabetes, high blood pressure, and kidney issues, as the keto diet and keto supplements can potentially lower blood sugar, leading to hypoglycemic responses, and may also cause dehydration.
Negative Effects of Apple Cider Vinegar
Apple cider vinegar has been reported to cause some side effects, particularly when consumed in large doses. Although small amounts are generally fine and healthy, consuming too much can be harmful and even dangerous.
- Delayed Stomach Emptying: Small studies in humans have suggested that apple cider vinegar may reduce the rate at which food leaves the stomach and enters the lower digestive tract. This could slow the absorption of nutrients into the bloodstream.
- Digestive Side Effects: Apple cider vinegar may cause unpleasant digestive symptoms in some people. The people who consumed a drink containing 25 grams (0.88 ounces) of apple cider vinegar reported less appetite but also significantly greater feelings of nausea, especially when the vinegar was part of an unpleasant-tasting drink.
- Low Potassium Levels and Bone Loss: There is one case report of low blood potassium and bone loss that was attributed to large doses of apple cider vinegar taken over a long period of time.
- Erosion of Tooth Enamel: Acidic foods and beverages have been shown to damage tooth enamel. The acetic acid in vinegar may weaken dental enamel and lead to loss of minerals and tooth decay.
- Throat Burns: Apple cider vinegar has the potential to cause esophageal (throat) burns.
- Skin Burns: Due to its strongly acidic nature, apple cider vinegar may also cause burns when applied to the skin.
Drug Interactions
A few medications may interact with apple cider vinegar:
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- Diabetes medication: People who take insulin or insulin-stimulating medications and consume vinegar may experience dangerously low blood sugar or potassium levels.
- Digoxin (Lanoxin): This medication lowers your blood potassium levels. Taking digoxin in combination with apple cider vinegar could lower your potassium too much.
- **Certain diuretic drugs: **Some diuretic medications cause your body to excrete potassium. To prevent potassium levels from dropping too low, do not consume these drugs with large amounts of vinegar.
Should You Try Keto Gummies?
Before trying keto gummies, it's advisable to assess your diet and identify potential reasons for struggling to stay in ketosis. Czerwony suggests considering whether you're overdoing carbohydrates, feeling bored with the diet, or not consuming enough calories or fiber. Adjusting your keto diet to address these issues may be a healthier approach than relying solely on keto gummies.
However, if you're following the keto diet diligently and seeking a potential boost to weight loss, Czerwony suggests that trying keto gummies could be considered.
How to Consume Apple Cider Vinegar Safely
Most people can safely consume reasonable amounts of apple cider vinegar by following these general guidelines:
- Limit your intake: Start with a small amount and gradually work up to a maximum of 2 tablespoons (30 mL) per day, diluted in water, depending on your personal tolerance.
- Minimize your tooth exposure to acetic acid: Try diluting the vinegar in water and drinking it through a straw.
- Rinse your mouth: Rinse with water after taking it. To prevent further enamel damage, wait at least 30 minutes before brushing your teeth.
- Consider avoiding it if you have gastroparesis: Avoid apple cider vinegar or limit the amount to 1 teaspoon (5 mL) in water or salad dressing.
- Be aware of allergies: Allergies to apple cider vinegar are rare, but if you experience an allergic reaction, stop taking it immediately and call your doctor.
Brands of Keto ACV Gummies
Several brands have capitalized on the demand for keto-friendly ACV gummies.
- Goli Nutrition: Offers keto-friendly ACV gummies that they claim are made with “the mother,” a combination of beneficial bacteria, yeast, and acetic acid.
- WellPath: Provides ACV gummies that are not only keto-friendly but also support a “detox cleanse”.
- BUBS Naturals: These also have vitamin B12, iodine, and folate as well as beetroot powder and pomegranate powder.