The keto diet, characterized by its high-fat and low-carbohydrate composition, aims to induce a metabolic state known as ketosis. This state prompts the body to utilize ketones, derived from fatty acids, as its primary energy source instead of glucose. While the keto diet has gained popularity for its potential benefits, such as accelerated metabolism, increased muscle mass, improved blood pressure, and fat loss, maintaining ketosis can be challenging due to the restricted food choices it entails. Consequently, various keto supplements, including keto pills, oils, powders, and gummies, have emerged, claiming to aid in sustaining ketosis.
Understanding Keto Gummies
Keto gummies contain exogenous ketones, which are ketones sourced externally. While the body naturally produces ketones through dietary means, keto gummies supplement the body with exogenous ketones, potentially facilitating the continuation of ketosis. However, it is crucial to note that keto gummies do not initiate ketosis; they merely support the process once it has already begun.
Ingredients in Keto Gummies
Most keto gummies incorporate medium-chain triglycerides (MCTs), a type of saturated fat that provides energy, along with exogenous ketones. Some keto gummies may also include gelatin or natural sweeteners like Stevia. Unlike traditional gummies, keto gummies typically avoid added sugars to prevent disruption of ketosis. When selecting a keto gummy, consumers should consider their budget and opt for smaller batches initially to assess their preference.
Potential Benefits
Research on the benefits of keto gummies is limited. Potential benefits, as suggested by experts, include increased weight loss, improved athletic performance, and decreased appetite. However, studies on the effectiveness of keto gummies and other keto supplements in maintaining ketosis have yielded inconclusive results. Some research suggests that excessive ketone supplementation may hinder the body's natural ketone production, potentially making it more challenging to sustain ketosis.
Potential Risks
Before using keto gummies, it is essential to acknowledge the potential risks, which may include nausea and vomiting, gastrointestinal issues like diarrhea, and low blood sugar. Certain keto gummies containing sorbitol may induce laxative effects, leading to gastrointestinal discomfort. Individuals considering keto gummies should introduce them gradually to assess their tolerance and minimize potential side effects.
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People with Type 2 diabetes, high blood pressure, and kidney issues should exercise caution when adding keto gummies to their regimen. The combination of the keto diet and keto supplements may lead to hypoglycemia (low blood sugar) and dehydration.
Should You Try Keto Gummies?
Before resorting to keto gummies, individuals struggling to maintain ketosis should first evaluate their diet. Addressing issues such as excessive carbohydrate intake, boredom, or hunger may prove more beneficial than relying on supplements. Adjusting the keto diet to ensure adequate calorie and fiber intake can be a healthier approach.
However, for individuals already adhering to a well-structured keto diet and seeking additional weight loss support, keto gummies may be worth considering.
The Bottom Line on Keto Gummies
While keto gummies may offer potential benefits, it is crucial to conduct thorough research, understand the potential risks, and acknowledge the lack of conclusive evidence supporting their effectiveness. Consulting a healthcare provider before using keto gummies is advisable. Remember that keto gummies are intended to complement a keto diet plan, not replace it. Consistent use may be necessary to experience any potential benefits.
Apple Cider Vinegar (ACV) Gummies: An Alternative
Apple cider vinegar (ACV) gummies are dietary supplements containing ACV concentrate and other ingredients like vitamins and fruit extracts. They are marketed with claims of supporting immune function, promoting weight loss, and enhancing blood sugar regulation. However, many of these claims are exaggerated or unsupported by recent studies.
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ACV Gummies and Blood Sugar
Although drinking ACV has been associated with several possible benefits, more research is needed to determine how ACV gummies may affect health. Studies on liquid ACV have shown potential reductions in fasting blood sugar, particularly in individuals with diabetes. However, these effects may require consistent ACV intake for more than 8 weeks.
It is important to note that the ACV doses used in studies (15-770 mL per day) are significantly higher than the ACV content in typical gummies (500 mg of ACV powder per gummy). Furthermore, a study comparing liquid vinegar and vinegar supplements found that liquid vinegar had a greater impact on reducing post-meal blood sugar. This suggests that ACV supplements may not replicate the same effects as drinking ACV.
Currently, no studies specifically investigate the effects of ACV gummies on blood sugar. Additionally, ACV gummies may contain added sugar, which can negatively affect blood sugar levels.
ACV Gummies and Weight Loss
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.
Other Potential Benefits of ACV Gummies
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.
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Claims regarding detoxification and immunity enhancement from ACV gummies remain unfounded. While some ACV gummies advertise antioxidant effects from added fruit extracts, the trace amounts of these ingredients are unlikely to provide significant health benefits.
Some studies suggest that ingredients like beetroot and pomegranate juices, found in many ACV gummies, may help reduce inflammation markers. However, the dosage in ACV gummies (e.g., 40 mcg) is far below the levels required to achieve anti-inflammatory benefits. For instance, a review found that pomegranate supplements were effective in reducing inflammatory markers, but the lowest effective dose was 500 mg.
Conclusion on ACV Gummies
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. 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.
Dietary Supplements: Important Considerations
Dietary supplements, including keto gummies and ACV gummies, are not approved for safety or efficacy by the Food and Drug Administration (FDA). The ingredients and their amounts may vary, which can lead to inconsistencies and potential risks.
It’s important to note that being in ketosis, however, is generally considered safe. 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.
Misleading Marketing
“These products are not evidence-based and often rely on misleading marketing,” says Schwartz.