In the ever-evolving landscape of health and wellness, many trends come and go. Keto apple cider vinegar (ACV) gummies have recently flooded the market, promising a plethora of benefits, from weight loss to improved digestion. But do they actually work? Rooted in the popular keto diet, these gummies are marketed as a convenient and tasty alternative to liquid apple cider vinegar. They are particularly appealing to those looking to enhance their health regimen without compromising flavor or convenience. This article explores the potential benefits of keto apple cider vinegar gummies, examines the scientific research surrounding them, and discusses whether they truly deliver on their promises.
What are Keto ACV Gummies?
Keto apple cider vinegar 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. Manufacturers of keto ACV gummies often make many enticing claims to attract buyers, such as weight loss support, detoxification, improved digestion, increased energy levels, and heart health.
The Keto Diet 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. The keto diet has its perks, potentially helping speed up your metabolism, increase your muscle mass, and improve your blood pressure - all while helping you lose fat.
Keeping your body in ketosis can be hard - doing so includes eating a restricted list of foods like meat, eggs, nuts, and fish and avoiding foods like fruit, sugar, beans, and high-carb veggies. And that’s why you’ve probably seen information on keto pills, keto oil, and keto powders - as well as keto gummies. These different products claim they help keep your body in ketosis.
In general, the body uses carbohydrates for fuel, but when there aren’t sufficient amounts of carbohydrates, the body enters what’s known as “nutritional ketosis” and starts to break down fat for energy instead. “It typically takes a few days of strict carbohydrate restriction to enter this state,” explains Katie Schwartz, a registered dietitian based in Asheville, North Carolina. But once the body enters a state of ketosis, it begins producing ketones, which are then used for fuel.
Read also: Guide to Keto Fiber
Keto 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.
Ingredients Found in Keto Gummies
Most keto gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that helps give your body energy, in addition to exogenous ketones. “Sometimes, keto gummies may contain gelatin or natural sweeteners like Stevia,” notes Czerwony. “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.”
What to Look for in a Keto Gummy
“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.”
Scientific Evidence: Separating Fact from Fiction
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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Apple Cider Vinegar: Potential Benefits
It’s true that some research has shown the potential benefits of apple cider vinegar (ACV).
- Blood Sugar Control: Some research done in rats suggests that apple cider vinegar may help lower blood sugar levels. For instance, 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. A review of studies indicated that apple cider vinegar might help reduce fasting blood sugar levels, particularly for individuals with type 2 diabetes.
- Weight Management: 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. 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.
- Antimicrobial Properties: According to a study in the Scientific Reports, apple cider vinegar showed antimicrobial activity against E. coli, S. aureus, and C. albicans.
- Digestive Health: ACV is often touted for its potential digestive benefits, but again, most evidence pertains to the liquid form.
However, 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. Currently, there are no peer-reviewed studies that specifically investigate the potential health benefits of keto apple cider gummies. While there is some evidence suggesting that liquid ACV may offer health benefits, translating these findings to keto ACV gummies is a little premature. It’s also important to note that the weight loss observed in these studies is modest and requires further studies to back up the initial results.
Limitations and Considerations
- 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.
- Lack of Research on Gummies: 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.
- Sustainability: Even if modest weight loss is achieved, it’s crucial to recognize that lasting change requires lifestyle adjustments that go beyond supplements.
- Unfounded 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. Claims that these supplements offer support with your blood sugar levels, weight loss goals, inflammation, detoxification, and energy levels remain unfounded.
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.
Read also: Weight Loss with Adderall: What You Need to Know
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.”
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 and may worsen symptoms of gastroparesis and make blood sugar management more difficult for people with type 1 diabetes.
- 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 it may also cause feelings of nausea, particularly when consumed as part of a drink with an unpleasant flavor.
- Low Potassium Levels and Bone Loss: There is one case report of low potassium levels and osteoporosis likely caused by drinking too much apple cider vinegar.
- Erosion of Tooth Enamel: The acetic acid in vinegar may weaken dental enamel and lead to loss of minerals and tooth decay.
- Throat Burns: The acetic acid in apple cider vinegar has caused throat burns in children.
- Skin Burns: There have been reports of skin burns occurring in response to attempts to treat moles and infections with apple cider vinegar.
- Drug Interactions: Some medications, including insulin, digoxin, and certain diuretics, may interact with apple cider 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.
Choosing the Right 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 yet another option for ACV gummies. These also have vitamin B12, iodine, and folate as well as beetroot powder and pomegranate powder.
The jury’s out on which brand has the best keto gummies. Each of these brands have unique marketing angles and has garnered a significant following among consumers. When choosing keto ACV gummies, look for brands that provide third-party testing and transparent ingredient sourcing.
Alternatives to Keto ACV 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.
If you’re looking for some easy ways to incorporate apple cider vinegar, a super cost-effective way is by incorporating them into salad dressings!
As a dietitian, I’m happy to remind you that healthy, sustainable weight loss is best achieved through balanced eating habits and regular physical activity. If you want to build healthy eating habits without resorting to fad diets or supplements, download my ebook, The Balanced Basics Handbook.