Keto ACV gummies have become increasingly popular as a convenient way to potentially reap the benefits of both the ketogenic diet and apple cider vinegar (ACV) without the unpleasant taste of liquid ACV. These dietary supplements are marketed with enticing claims, but it's important to separate fact from fiction. This article delves into the science behind keto ACV gummies, examines their purported benefits, and provides a balanced perspective on their effectiveness.
What are Keto ACV Gummies?
Keto ACV gummies are dietary supplements designed to deliver the potential health benefits of apple cider vinegar in a palatable form. The popularity of these gummies can largely be attributed to their palatable nature. Manufacturers of keto ACV gummies often make many enticing claims to attract buyers. These gummies typically contain a blend of ingredients that are popular in the keto and wellness community.
Purported Benefits of Keto ACV Gummies
Manufacturers of keto ACV gummies often make many enticing claims to attract buyers. These are some of the most common:
- Weight Loss Support: One of the most common promises is that these gummies aid in weight loss. Manufacturers link this claim to 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.
- Detoxification: Many brands claim that their gummies can detoxify the body.
- Improved Digestion: Some manufacturers claim their keto ACV gummies can enhance digestion.
- Increased Energy Levels: A few brands also suggest that their gummies can boost energy levels.
- Heart Health: Some manufacturers assert 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. Keto ACV gummies can be a part of a balanced diet, but they’re not a magic bullet for health and wellness.
The Science Behind Apple Cider Vinegar
It’s true that some research has shown the potential benefits of apple cider vinegar (ACV). 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.
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- 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 (1).
- 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 (4).
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.
Keto Gummies 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. Keto gummies are supplements marketed to help support a ketogenic diet and help with weight loss, energy and metabolism, among other things. But what’s actually in them-and do they work?
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. 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.
Ingredients in Keto Gummies
Most keto gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that help give your body energy, in addition to exogenous ketones. Medium-chain triglyceride (MCT) oil may provide a quick source of energy, explains Rancourt. 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.
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“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.”
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).
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.
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.
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Potential Risks of Keto Gummies
Before you decide to try keto gummies, it’s also worth understanding the potential risks.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.”
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.
Popular Keto ACV Gummy 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 (7).
- 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 (9).
- Blast Keto ACV Gummies: Blast Keto ACV Gummies are a dietary supplement formulated to support weight loss efforts through a combination of ketogenic support and apple cider vinegar (ACV). Each gummy typically contains a blend of ingredients that are popular in the keto and wellness community. The star component, apple cider vinegar, has been widely touted for its potential to aid digestion, support metabolism, and help maintain healthy blood sugar levels. ACV is believed to work by improving satiety, which may help users control appetite and reduce calorie intake. It’s also been linked to modest fat-burning effects when combined with a balanced diet and regular exercise.
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.
Are Keto ACV Gummies a Miracle Cure?
Olipop vs. Keto ACV gummies, despite their marketing claims, are not a miracle answer to weight loss or health issues. While there are real possible benefits of having apple cider vinegar regularly, we don’t have any research to back that these benefits happen with a gummy supplement.
Healthy, sustainable weight loss is best achieved through balanced eating habits and regular physical activity.
Should You Try Keto 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.“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,” says Czerwony.
But, if you’re looking for tasty way to try ACV and you want to test them out, by all means, go for it! 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! Instead, turn to proven, sustainable strategies like a balanced, healthy diet and regular physical exercise.