In the ever-evolving landscape of health and wellness, trends come and go, but some seem to stick around longer than others. Keto apple cider vinegar (ACV) gummies have flooded the market, promising a plethora of benefits from weight loss to improved digestion. But do they actually work? Let's delve into the science, potential benefits, and risks associated with these popular supplements.
What are Keto ACV Gummies?
Keto ACV gummies are dietary supplements designed to provide the purported benefits of apple cider vinegar in a more palatable form. They typically contain ACV concentrate alongside other ingredients such as vitamins, sweeteners, and flavorings. The primary selling point of keto ACV gummies is their compatibility with a ketogenic diet, which emphasizes high-fat, low-carb eating. These gummies are made with exogenous ketones, which is a fancy term for ketones you get from an outside source.
"Your body makes ketones on its own through the foods you eat," explains registered dietitian Beth Czerwony, RD, LD. "Keto gummies are a supplement that adds exogenous ketones into your body, which may help continue ketosis."
It’s important to note that keto gummies (or any keto supplement, for that matter) don’t put you in ketosis. "Keto gummies may help the process of ketosis continue, but you need to be in ketosis first," clarifies Czerwony.
Most keto gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that help 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," notes Czerwony.
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Potential Benefits of Keto Gummies
Do keto gummies work? There’s limited research on the benefits of keto gummies.
"There aren’t any studies that have shown the long-term effects of keto gummies and if they’re beneficial," states Czerwony. Food and Drug Administration (FDA).
Czerwony says 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. In fact, one study explains that supplements may increase the amount of ketones too much. Ideally, your body wants to maintain an even level of ketones. And when this happens, your liver may not produce as many ketones naturally, making it harder to stay in ketosis.
Scientific Evidence and Research
While these claims are alluring, it’s essential to scrutinize the scientific support behind them. The scientific literature surrounding apple cider vinegar primarily focuses on its liquid form, rather than gummies.
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- Weight Loss: Some studies suggest that apple cider vinegar may aid in weight management. For instance, a 2018 study found that participants who consumed apple cider vinegar daily experienced modest weight loss.
- Blood Sugar Control: A review of studies indicated that apple cider vinegar might help reduce fasting blood sugar levels, particularly for individuals with type 2 diabetes.
- Digestive Health: ACV is often touted for its potential digestive benefits, but again, most evidence pertains to the liquid form.
It's important to note that much of the evidence supporting the health claims of apple cider vinegar does not necessarily translate to its gummy form. The short answer is: not definitively.
- Dosing Discrepancies: The amount of ACV in gummies is typically much lower than that used in studies showing weight loss benefits.
- Added Sugars and Ingredients: Many gummies contain added sugars or other ingredients that could counteract any potential weight loss benefits.
- Sustainability: Even if modest weight loss is achieved, it’s crucial to recognize that lasting change requires lifestyle adjustments that go beyond supplements.
Other Potential Health Claims
Beyond weight loss, consumers often seek out keto apple cider vinegar gummies for various other health claims.
- As mentioned earlier, some studies have shown that liquid apple cider vinegar can help regulate blood sugar levels. However, the specific effects of ACV gummies on blood sugar remain largely unstudied.
- The presence of beneficial bacteria in traditional ACV suggests potential digestive benefits.
- Some brands add ingredients like beetroot or pomegranate extract to their gummies, which are known for their antioxidant properties.
- One undeniable benefit of keto ACV gummies is their convenience and taste compared to liquid ACV.
Potential Risks and Side Effects
Are keto gummies safe? Before you decide to try keto gummies, it’s also worth understanding the potential risks.
Czerwony says those potential risks include:
- Nausea and vomiting.
- Gastrointestinal issues, like diarrhea.
- Low blood sugar.
"You run the risk of GI issues if your keto gummies use sorbitol, which is known as a laxative," warns Czerwony. "You should be cautious if you’re going try it. Slowly introduce keto gummies to see how you do because you don’t want to all sudden just kind of overdo it and have those side effects and not be very happy."
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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.
"The keto diet - and the addition of a keto supplement like gummies - can potentially lower your blood sugar, leading to hypoglycemic responses," she says. "And it can dehydrate you as well."
Risks Associated with 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. Some research has found that in the short term, acetic acid decreases appetite, but more studies are needed to understand if this effect is sustained in the long term.
- 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 also damage tooth enamel.
- 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:
- 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.
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.
Keto and Apple Cider Vinegar
If you’re following the low carb, high fat keto diet, you may be particularly interested in ACV as a supplement or ingredient in your cooking. At just 1 gram of carbs per 1-tablespoon (15-mL) serving, ACV is definitely doable on keto as a light garnish or occasional dressing. However, many people on keto limit their daily carb intake to 50 grams of total carbs or 25 grams of net carbs. Thus, ACV not be the best way to spend your carb allotment since it provides negligible calories (6). What’s more, some other vinegars - including white vinegar and rice vinegar - are completely carb-free and may be a better fit. They won’t add extra carbs to marinades, salad dressings, or any other recipes that call for vinegar (7, 8).
Should You Try Keto Gummies?
Before you hop on the keto gummy bandwagon, Czerwony suggests looking at your diet first if you’re struggling to stay in ketosis.
"What is the reason that your body isn’t staying in ketosis? Are you overdoing it on carbohydrates? Is it because you’re getting bored? Is it because you’re still hungry?"
Consider making the necessary tweaks to your keto diet so you’re getting enough calories or fiber. Doing so can be a healthier option instead of turning to keto gummies.
"But if you’re following the keto diet, everything seems to be running fine and you want to see a boost to your weight loss, then I think you could certainly try keto gummies," says Czerwony.
Choosing a Keto ACV Gummy
If you choose to try keto ACV gummies, look for brands that provide third-party testing and transparent ingredient sourcing.
"There are a lot of options available and they all seem comparable," says Czerwony. "I would suggest opting for something that fits in your budget and buy a small batch at first to make sure you like it."