Apple cider vinegar (ACV) has been touted as a health elixir for centuries. Recently, it has found its way into the spotlight again, often associated with the fast burn keto diet and presented in convenient gummy form. While proponents claim ACV and its gummy counterparts offer a plethora of benefits, a closer examination of the scientific evidence is warranted. This article aims to explore the purported benefits of ACV, especially in the context of the keto diet, and to critically assess the claims surrounding ACV gummies.
The Allure of Apple Cider Vinegar
Apple cider vinegar is made from crushed apples that have been fermented. Some claim that apple cider vinegar has many healthy effects, such as weight loss. But little research exists to support this claim. Most people can use commercial apple cider vinegar safely in small amounts, Research shows that people have used it safely for up to 12 weeks. Some studies suggest that it's okay to have up to two tablespoons a day.
ACV Gummies: A Convenient Alternative?
Apple cider vinegar gummies are dietary supplements that contain ACV concentrate and other ingredients like vitamins and fruit extracts. Companies that produce ACV gummies claim that consuming these supplements can support your immune function, promote weight loss, and enhance your ability to regulate your blood sugar. These claims helped make ACV gummies a popular and profitable health supplement. However, most of these supposed benefits appear to be exaggerated or unfounded in recent studies.
Unpacking the Claimed Benefits
Weight Loss: A Grain of Salt?
Drinking apple cider vinegar for weight loss seems far-fetched. Apple cider vinegar isn't likely to cause weight loss. Experts haven't found meaningful weight loss or long-term hunger control with use of apple cider vinegar. And many of the studies of apple cider vinegar and weight loss have been small or lacking in other ways. Some small studies suggest that apple cider vinegar may have promise as a weight-loss aid.
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.
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Blood Sugar Regulation: A Closer Look
Though drinking ACV has been associated with several possible benefits, more research is needed to determine how ACV gummies may affect health. Additionally, taking ACV for more than 8 weeks may be necessary to see a meaningful benefit on blood sugar and total cholesterol levels. 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.
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. There are no current studies investigating the effects of ACV gummies on blood sugar. Also, keep in mind that ACV gummies may often contain added sugar - which can impact your blood sugar levels. However, further analysis showed that the reduction in fasting blood sugar was only significant in participants with diabetes.
Immunity and Detoxification: Unsubstantiated Claims
Claims that ACV gummies help your body detox or boost your immunity remain unfounded. 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. The scant vitamin and mineral contents in ACV gummies may contain the right compounds to support your health, but they contain a fraction of the necessary servings for you to see any obvious health benefits. Claims that these supplements offer support with your blood sugar levels, weight loss goals, inflammation, detoxification, and energy levels remain unfounded.
The Role of Added Vitamins and Minerals
Any supposed health benefits of ACV gummies may come from the added vitamins and minerals in the supplement. For example, if you’re low in vitamin B12 and consume B12 in the form of ACV gummies, this may help increase your body’s B12 levels. However, even though you need B12 and other B vitamins to stay energized and combat fatigue, you might be disappointed to discover that ACV gummies may not boost your energy as advertised. You’ll get similar or better results from taking a B complex vitamin every day. The same can be applied to the other vitamins and minerals that have been added to ACV gummies.
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Potential Risks and Side Effects
Use of apple cider vinegar does have some risks. Apple cider vinegar is highly acidic. It may irritate your throat if you drink it often or in large amounts. Over time, acidic drinks also can weaken the outer layer of teeth, called enamel. In supplement form, an apple cider vinegar tablet that gets stuck in your throat may cause long-lasting pain. This also is due to the acid in the vinegar. Apple cider vinegar may affect some medicines. These include common high blood pressure treatments called diuretics and the diabetes medicine called insulin. Apple cider vinegar also may affect supplements such as licorice and horsetail. When apple cider vinegar affects these medicines and supplements, levels of a key mineral in the body called potassium may become low.
ACV and the Fast Burn Keto Diet: A Synergistic Effect?
The fast burn keto diet, characterized by its very low carbohydrate and high-fat intake, aims to induce a metabolic state called ketosis, where the body primarily burns fat for fuel. Some proponents suggest that ACV can complement the keto diet by further promoting fat burning and improving blood sugar control. However, as previously discussed, the evidence supporting these claims is limited and often extrapolated from studies using liquid ACV, not gummies.
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