Apple cider vinegar (ACV) has a long history of medicinal use, with weight loss being a recent area of interest. The "apple cider vinegar weight loss diet," sometimes called the "apple cider vinegar detox," has gained traction as a trending weight loss method. But are ACV keto cleanse benefits real? This article explores the science behind ACV and keto gummies, examining their potential benefits and risks.
What is Apple Cider Vinegar?
Apple cider vinegar is produced from crushed, distilled, and fermented apples. It can be consumed in small amounts or taken as a supplement. Acetic acid, present in high concentrations in ACV, may be responsible for its purported health benefits.
Purported Benefits of Apple Cider Vinegar
For thousands of years, vinegar-containing compounds have been used for their presumed healing properties. While ACV is no longer used as an antibiotic, it might help lower blood sugar levels after a meal by influencing how foods are absorbed from the gut.
Studies on Apple Cider Vinegar
Studies in obese rats and mice suggest that acetic acid can prevent fat deposition and improve metabolism. A widely cited 2009 trial involving 175 people found that consuming a drink containing 1 or 2 tablespoons of vinegar daily had some positive effects. Another small study indicated that vinegar consumption promoted a feeling of fullness after eating, but it did so by causing nausea.
Cautions When Using Apple Cider Vinegar
Vinegar should always be diluted before consumption. It has been reported to cause or worsen low potassium levels and can alter insulin levels. If you are trying to lose weight, adding apple cider vinegar to your diet alone may not be enough.
Read also: Easy Low-Carb Cheese Crackers
Keto Gummies: An Overview
The ketogenic diet, or keto diet, is a low-carbohydrate, high-fat diet designed to induce a metabolic state called ketosis. Keto gummies are supplements marketed to support this diet, aiding in weight loss, energy, and metabolism. However, it’s important to note that dietary supplements are not approved for safety or efficacy by the Food and Drug Administration (FDA), and ingredient amounts may vary.
How Ketosis Works
The body typically uses carbohydrates for fuel. When carbohydrate intake is restricted, the body enters "nutritional ketosis" and starts breaking down fat for energy. This process leads to the production of ketones, which the body then uses as fuel. It usually takes a few days of strict carbohydrate restriction to enter this state.
What are Keto Gummies?
Keto gummies are supplements designed to boost ketone levels in the blood. They resemble ordinary chewable vitamins but claim to offer specific health benefits related to ketosis.
Common Ingredients in Keto Gummies
- Medium-Chain Triglyceride (MCT) Oil: MCT oil may provide a quick source of energy.
- Exogenous Ketones: These are ketones produced outside the body and consumed orally. They include ketone salts and ketone esters, with esters being more potent.
Claims Made by Keto ACV Gummy Manufacturers
Manufacturers of keto ACV gummies often make enticing claims to attract buyers, including:
- Weight Loss Support: They suggest that the combination of apple cider vinegar and the ketogenic diet accelerates fat-burning and leads to rapid weight loss.
- 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.
Examining the Evidence
It’s crucial to remember that these claims are generally not backed by scientific studies or evidence.
Read also: Keto Calorie Counting: A Detailed Guide
Weight Loss and Keto Gummies
Research is sparse when it comes to determining whether keto gummies and supplements support losing weight. There’s no credible evidence that keto gummies can reliably initiate or maintain ketosis. These products are often not evidence-based and rely on misleading marketing.
Apple Cider Vinegar and Blood Sugar Control
Some research in rats suggests that apple cider vinegar may help lower blood sugar levels. 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.
Apple Cider Vinegar and Weight Management
A 2009 study 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.
Apple Cider Vinegar and Antimicrobial Properties
According to a study in Scientific Reports, apple cider vinegar showed antimicrobial activity against E. coli, S. aureus, and C. albicans.
It's important to note that these results are based on apple cider vinegar in liquid form. Currently, there are no peer-reviewed studies that specifically investigate the potential health benefits of keto apple cider gummies.
Read also: Magnesium Supplements for Keto
Are the benefits of liquid ACV transferable to Keto ACV Gummies?
While there is some evidence suggesting that liquid ACV may offer health benefits, translating these findings to keto ACV gummies is premature. The weight loss observed in these studies is modest and requires further studies to back up the initial results.
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. These gummies are also said to be vegan, gluten-free, and organic.
- 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 another option for ACV gummies. These also have vitamin B12, iodine, and folate as well as beetroot powder and pomegranate powder.
Each of these brands has unique marketing angles and has garnered a significant following among consumers. While these products may complement a healthy lifestyle, they are not a “miracle cure” for weight loss or other health conditions.
Potential Risks and Side Effects of Keto Gummies
Before trying keto gummies, it’s worth understanding the potential risks.
- Nausea and Vomiting: Some users may experience these symptoms.
- Gastrointestinal Issues: Diarrhea is a potential side effect.
- Low Blood Sugar: Keto gummies can potentially lower blood sugar levels, leading to hypoglycemic responses.
- Dehydration: Keto gummies may also lead to dehydration.
Additionally, if keto gummies use sorbitol as a sweetener, it can cause gastrointestinal issues due to its laxative properties.
Precautions for Specific Populations
People with underlying health conditions like kidney disease or diabetes, those who are pregnant or nursing, children, or anyone on medications affecting blood sugar should not use keto gummies.
Apple Cider Vinegar on the Keto Diet
Apple cider vinegar (ACV) is a pungent, acidic, and slightly fruity vinegar made from apple juice. It's widely used in cooking and has gained a reputation as a home remedy. Many people use ACV for weight loss, as some research suggests that vinegar may help reduce appetite and regulate blood sugar levels.
Carb Content of Apple Cider Vinegar
Just 1 tablespoon (15 mL) of apple cider vinegar provides:
- Calories: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Total carbs: 1 gram
- Fiber: 0 grams
- Net carbs: 1 gram
Most major brands of ACV list 0 grams of total and net carbs on their food labels.
Is ACV Keto-Friendly?
At just 1 gram of carbs per 1-tablespoon (15-mL) serving, ACV is suitable for keto as a light garnish or occasional dressing. However, some other vinegars, including white vinegar and rice vinegar, are completely carb-free and may be a better fit.
ACV Supplements
It’s safe to take ACV as a supplement on the keto diet. However, you’ll need to consider how these supplements fit into your carb allotment.
Potential Risks of Concentrated ACV
ACV and other vinegars are extremely acidic. Supplemental doses have caused severe cases of tooth erosion and esophagus damage. As such, it’s important to limit your ACV intake and dilute it well.
ACV doses greater than 2 tablespoons (30 mL) daily haven’t been widely studied, so it’s best to stick to this amount or less per day. When taking it as a supplement, make sure that each tablespoon (15 mL) is diluted in at least 1 cup (240 ml) of water.
The Bottom Line
While there are potential benefits of having apple cider vinegar regularly, there isn’t enough research to support the claim that these benefits are replicated in gummy supplements.
If you’re looking for easy ways to incorporate apple cider vinegar, consider using it in salad dressings.
Sustainable Strategies for Weight Loss
Instead of relying on keto ACV gummies, focus on proven, sustainable strategies like a balanced, healthy diet and regular physical exercise.
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