Apple cider vinegar (ACV) has been touted for its potential health benefits for centuries. In recent years, ACV gummies have emerged as a popular and palatable way to consume ACV, with manufacturers making various claims about their effectiveness, especially when combined with a ketogenic diet. But do these gummies live up to the hype? This article delves into the science behind keto ACV gummies, examining their ingredients, purported benefits, potential risks, and what the research actually says.
What are Keto ACV Gummies?
Apple cider vinegar gummies are dietary supplements that contain ACV concentrate along with other ingredients like vitamins, fruit extracts, and sometimes, exogenous ketones. Companies that produce ACV gummies claim that consuming these supplements can support immune function, promote weight loss, and enhance the ability to regulate blood sugar. Keto gummies are made with exogenous ketones, which is a fancy term for ketones you get from an outside source. These are marketed as a way to help boost ketone levels in the blood.
The popularity of these weight loss gummies can largely be attributed to their palatable nature.
Ingredients Found in Keto Gummies
Most keto gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that helps give the body energy, in addition to exogenous ketones. Some keto ACV gummies also include:
- Apple Cider Vinegar Powder: Apple Cider Vinegar has a long history of traditional use for various health benefits dating back to 400 B.C.E.
- BHB Salts Blend: Beta-Hydroxybutyrate (BHB) is a ketone produced by the body when in a state of ketosis, a metabolic state where the body relies primarily on fat for fuel, instead of carbohydrates. Calcium BHB, Sodium BHB, and Magnesium BHB is a BHB salts blend that can offer several benefits for those following a keto diet.
- Pomegranate Juice Powder: Pomegranates are considered superfoods (whole pomegranates are nutritionally dense, containing lots of vitamins, minerals and antioxidants that are good for one's health).
- Beet Root Juice Powder: Beets are regarded as superfoods due to their high nutritional density and a number of benefits that promote health.
- Pectin: Keto ACV Gummies are gelatin free, and made with pectin - a vegan friendly option.
- Tapioca Fiber: Tapioca fiber is a type of soluble dietary fiber derived from the cassava root (tapioca).
Claims vs. Reality: What the Science Says
Manufacturers of keto ACV gummies often make many enticing claims to attract buyers, including:
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- Weight Loss Support
- Detoxification
- Improved Digestion
- Increased Energy Levels
- Heart Health
However, it’s important to remember that these claims are generally not backed by scientific studies or evidence.
Weight Loss and ACV Gummies
A 2018 study suggests potential weight loss benefits for people who consume at least 1 ounce (30 ml) of organic liquid ACV - not ACV gummies. A 2020 review of 13 human and 12 animal studies concluded that there was not enough credible evidence to determine whether ACV has any beneficial effects on weight loss. More comprehensive research is needed before suggesting that ACV gummies offer any help in weight management.
While there are real possible benefits of having apple cider vinegar regularly, we don’t have any research to back that these benefits happen with a gummy supplement.
Studies on Liquid ACV and 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.
- Abou-Khalil R, et al. Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: A randomised, double-blind, placebo-controlled study. BMJ Nutrition, Prevention & Health.
Blood Sugar Regulation
Although there’s some evidence that drinking ACV may help reduce blood lipid levels and blood sugar levels in some people, these findings can’t be applied to ACV supplements or gummies. Furthermore, claims that ACV gummies help your body detox or boost your immunity remain unfounded.
Interestingly, a small, randomized control study published in 2020 found that vinegar supplements do not have the same effect on blood sugar as liquid vinegar. The study showed that the liquid vinegar resulted in a 31% greater reduction in post-meal blood sugar compared with the control and whole vinegar tablets. Liquid vinegar also proved more effective than the vinegar tablets dissolved in water. All this suggests that ACV supplements don’t have the same effect on blood sugar as drinking ACV.
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Studies on Liquid ACV and Blood Sugar
- 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 (1).
Other Claimed Benefits
Many ACV gummies advertise that added fruit extracts provide significant antioxidant effects. However, most ACV gummies contain trace amounts of these ingredients - likely too low to offer you any health benefits. Some studies show that taking beetroot and pomegranate juices - ingredients in many ACV gummies - can help reduce markers of inflammation. However, to see any anti-inflammatory benefits, you would need to consume far more than the 40 microgram (mcg) dose provided by many ACV gummies. For example, a 2020 review found that pomegranate supplements may be effective in reducing inflammatory markers like interleukin-6 (IL-6). Yet, the lowest dose used in the studies included in the review was 500 mg.
Keto Gummies and Ketosis
The ketogenic diet, also known as the keto diet, is a low-carbohydrate, high-fat diet intended to shift the body into a metabolic state called ketosis. Keto gummies are supplements marketed to help support a ketogenic diet and help with weight loss, energy and metabolism, among other things. But what’s actually in them-and do they work?
Keto gummies are made with exogenous ketones, which is a fancy term for ketones you get from an outside source. It’s important to note that keto gummies (or any keto supplement, for that matter) don’t put you in ketosis.
Potential Benefits of Keto Gummies
There’s limited research on the benefits of keto gummies. Potential benefits include:
- Increase weight loss.
- Improve athletic performance.
- Decrease your appetite.
But, again, whether keto gummies or other keto supplements can actually keep you in ketosis has been inconclusive, according to research.
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Potential Risks of Keto Gummies
Before you decide to try keto gummies, it’s also worth understanding the potential risks. Those potential risks include:
- Nausea and vomiting.
- Gastrointestinal issues, like diarrhea.
- Low blood sugar.
Dosage and Considerations
The studied ACV doses ranged from 0.5 to 26 ounces (15-770 mL) per day. This is not comparable to taking common ACV gummy supplements containing 500 milligrams (mg) of ACV powder per gummy.
Remember, each person’s keto experience and individual needs are unique, and results may manifest differently for everyone. Keto ACV is here to support you for the duration of your Keto lifestyle journey.
Precautions
- 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.
- 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.
Popular Brands of Keto ACV Gummies
Several brands have capitalized on the demand for keto-friendly ACV gummies.
- Goli Nutrition: 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: WellPath provides ACV gummies that are not only keto-friendly but also support a “detox cleanse”, according to the company.
- BUBS Naturals: BUBS Naturals is yet another option for ACV gummies. These also have vitamin B12, iodine, and folate as well as beetroot powder and pomegranate powder
It’s essential to note that while these products may complement a healthy lifestyle, they are not a “miracle cure” for weight loss or other health conditions.