In the ever-evolving landscape of health and wellness, trends come and go, but some seem to stick around longer than others. Enter keto apple cider vinegar (ACV) gummies-these little morsels have flooded the market, promising a plethora of benefits from weight loss to improved digestion. But do they actually work? With their origins rooted in the popular keto diet, these gummies are marketed as a convenient and tasty alternative to the traditional, and often pungent, liquid form of apple cider vinegar. They are particularly appealing to those looking to enhance their health regimen without compromising on flavor or convenience.
Introduction to 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.
Understanding the Ketogenic 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. 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. Once the body enters a state of ketosis, it begins producing ketones, which are then used for fuel.
What are Keto Gummies?
Keto gummies are supplements that resemble ordinary chewable vitamins but offer a different purported health benefit. “They’re marketed as a way to help boost ketone levels in the blood,” says Schwartz. 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.”
Types of Ketones in Keto Gummies
Exogenous ketones are produced outside of the body and consumed orally (as opposed to endogenous ketones that are produced inside the body). Exogenous ketones include ketone salts and ketone esters, which have different chemical structures and potencies, with esters considered more potent. Medium-chain triglyceride (MCT) oil may provide a quick source of energy, explains Rancourt.
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Potential Benefits of Keto ACV Gummies
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.
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. However, research hasn't proved that this fermented juice made from crushed apples helps people slim down. Some small studies suggest that apple cider vinegar may have promise as a weight-loss aid. 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.
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. However, the specific effects of ACV gummies on blood sugar remain largely unstudied.
Digestive Health
ACV is often touted for its potential digestive benefits, but again, most evidence pertains to the liquid form. The presence of beneficial bacteria in traditional ACV suggests potential digestive benefits.
Antioxidant Properties
Some brands add ingredients like beetroot or pomegranate extract to their gummies, which are known for their antioxidant properties.
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Convenience and Taste
One undeniable benefit of keto ACV gummies is their convenience and taste compared to liquid ACV.
Other Potential Benefits
Keto diet - a high-fat diet that keeps your body in a state of ketosis - has its perks. It can help your metabolism speed up, increase your muscle mass and improve your blood pressure - all while helping you lose fat.
Do Keto Gummies Really Work?
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,” says Schwartz. “These products are not evidence-based and often rely on misleading marketing,” says Schwartz. 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.
Factors Affecting Efficacy
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.
- 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.
Potential Risks and Side Effects of Keto ACV Gummies
General Safety Considerations
While generally considered safe for most people, it's essential to check the ingredient list for allergens or added sugars. Follow the manufacturer's recommendations for dosage. Some individuals may experience digestive discomfort, such as bloating or gas.
Read also: The Truth About Lean Genix Keto Gummies
Specific Risks
Before you decide to try keto gummies, it’s also worth understanding the potential risks.
- Nausea and vomiting.
- Gastrointestinal issues, like diarrhea. “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.”
- Low blood sugar. “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.”
- 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.
- Low potassium levels and bone loss: There is one case report of low blood potassium 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.
Precautions and Warnings
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.
Interactions with Medications
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 Choose Keto ACV Gummies
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.”
Safe Consumption of Apple Cider Vinegar
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.
Apple Cider Vinegar: A Deeper Look
Apple cider vinegar is made by combining apples with yeast. The yeast converts the sugar in the apples into alcohol. Bacteria are then added to the mixture and ferment the alcohol into acetic acid (1). Acetic acid makes up 5-6% of apple cider vinegar. It’s classified as a “weak acid” but still has fairly strong acidic properties when it’s concentrated. In addition to acetic acid, vinegar contains water and trace amounts of other acids, vitamins, and minerals (1).
Nutritional Profile of Apple Cider Vinegar
Just 1 tablespoon (15 mL) of apple cider vinegar provides (2):
- Calories: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Total carbs: 1 gram
- Fiber: 0 grams
- Net carbs: 1 gram
Apple cider vinegar may also contain trace amounts of fiber from the apple juice that it’s made from, though not enough to have any effect on your body - especially since ACV should only be consumed in small amounts. As such, ACV has just 1 gram of total and net carbs.
ACV and the Keto Diet
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).
Alternatives to ACV on Keto
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).
ACV Supplements on Keto
Additionally, it’s safe to take ACV as a supplement on the keto diet. You’ll just need to mind how these supplements fit into your carb allotment.
Apple Cider Vinegar for Weight Loss: What Does the Science Say?
Drinking apple cider vinegar for weight loss seems far-fetched. Apple cider vinegar isn't likely to cause weight loss. Keep in mind that weight loss takes time and effort. Using a trendy drink or a supplement alone won't help you reach your weight goal. The key is to burn more calories than you take in from food and drinks. So focus on eating a balanced diet and getting more physical activity.