The keto diet has gained immense popularity as a high-fat, low-carbohydrate approach to weight loss and metabolic improvement. By restricting carbohydrate intake, the body enters a state of ketosis, where it begins to burn fat for fuel instead of glucose. This metabolic shift can lead to increased metabolism, muscle mass, and improved blood pressure. However, maintaining ketosis through diet alone can be challenging, leading to the rise of keto supplements like pills, oils, powders, and, most recently, gummies.
Keto gummies are designed to provide exogenous ketones, ketones derived from an external source, to potentially support and sustain ketosis. But do these gummies live up to the hype? This article will delve into the ingredients, potential benefits, and risks associated with keto ACV gummies to help you make an informed decision.
What are Keto ACV Gummies?
Keto ACV (Apple Cider Vinegar) gummies are dietary supplements that combine the principles of the ketogenic diet with the purported benefits of apple cider vinegar, conveniently packaged in a palatable gummy form. Manufacturers often make enticing claims about these gummies, attributing to them the properties of apple cider vinegar and the ketogenic diet, suggesting that the combination of these two can accelerate fat-burning and lead to rapid weight loss.
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. These gummies may also include gelatin or natural sweeteners like Stevia to enhance their taste without disrupting ketosis.
It’s important to note that keto gummies are not like traditional gummies because they don’t have any additional sugars because if they did, then it would throw you out of ketosis. When choosing keto gummies, it’s advisable to opt for a product that fits your budget and to buy a small batch initially to ensure you like it.
Read also: Easy Low-Carb Cheese Crackers
Claims and Potential Benefits
Manufacturers of keto ACV gummies often make several claims to attract buyers, including:
- Weight Loss Support: Suggesting that the combination of apple cider vinegar and the ketogenic diet can accelerate fat-burning and lead to rapid weight loss.
- Detoxification: Claiming that their gummies can detoxify the body.
- Improved Digestion: Suggesting their keto ACV gummies can enhance digestion.
- Increased Energy Levels: Claiming that their gummies can boost energy levels.
- Heart Health: Asserting that their ACV gummies can contribute to heart health.
However, it’s important to remember that these claims are generally not backed by scientific studies or evidence. While keto ACV gummies can be a part of a balanced diet, they are not a magic bullet for health and wellness.
Potential Benefits of Apple Cider Vinegar (ACV)
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. 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.
- Weight Management: 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 Scientific Reports, apple cider vinegar showed antimicrobial activity against E. coli, S. aureus, and C. albicans.
Remember, these are all based on apple cider vinegar in liquid 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. Healthy, sustainable weight loss is best achieved through balanced eating habits and regular physical activity.
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.
Read also: Keto Calorie Counting: A Detailed Guide
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.
Risks and Side Effects
Before you decide to try keto gummies, it’s also worth understanding the potential risks. 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. 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, and it can dehydrate you as well.
Read also: Magnesium Supplements for Keto
Concerns about Misleading Marketing
Experts emphasize that keto gummies should not be seen as a replacement for a well-formulated ketogenic diet. They also caution against the misleading marketing tactics often employed by supplement companies.
These products are not evidence-based and often rely on misleading marketing. 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.
Popular Brands
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. It’s essential to note that while these products may complement a healthy lifestyle, they are not a “miracle cure” for weight loss or other health conditions. There are other brands of ACV gummies that are far more sketchy, like the one that I reviewed that claimed to be on Shark Tank.
User Reviews and Complaints
User reviews for keto ACV gummies are mixed. Some users report positive experiences, such as increased energy and reduced cravings, while others report negative side effects like gastrointestinal issues.
Some users have also reported being tricked into recurring subscriptions and difficulty canceling orders. Some customers report that they did not set up for auto re-order and billing but received another shipment and were charged $198 for 5 bottles of gummies each month. Some have complained about the ingredients, noting that they contain corn syrup, granulated sugar, and other additives that are not conducive to a ketogenic diet.
Should You Try Keto Gummies?
Before you hop on the keto gummy bandwagon, consider 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.