Keto ACV gummies have become increasingly popular as dietary supplements promising the benefits of apple cider vinegar (ACV) without the harsh taste. These weight loss gummies are attractive due to their palatable nature, and manufacturers often make enticing claims to attract buyers. This article aims to provide a comprehensive overview of keto ACV gummies, their purported benefits, potential risks, and what men should consider before using them.
Understanding Keto ACV Gummies
Keto ACV gummies are dietary supplements designed to provide the proposed health benefits of apple cider vinegar. The popularity of these weight loss gummies can largely be attributed to their palatable nature. Several brands have capitalized on the demand for keto-friendly ACV gummies.
Common Claims Made by Manufacturers
Manufacturers of keto ACV gummies often make many enticing claims to attract buyers, including:
- Weight Loss Support: These gummies purportedly aid in weight loss by accelerating fat-burning.
- 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.
It’s important to remember that these claims are generally not backed by scientific studies or evidence.
The Science Behind Apple Cider Vinegar
It’s true that some research has shown the potential benefits of apple cider vinegar (ACV).
Read also: Active Life Keto ACV Gummies: A detailed review
- 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). However, further analysis showed that the reduction in fasting blood sugar was only significant in participants with 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. 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.
- Antimicrobial Properties: According to a study in the Scientific Reports, apple cider vinegar showed antimicrobial activity against E. coli, S. aureus, and C. albicans (4).
- Blood Lipid Levels: 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.
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.
Limitations of ACV Gummies Compared to Liquid ACV
The studied ACV doses ranged from 0.5 to 26 ounces (15-770 mL) per day. This is not comparable to taking common ACV gummy supplements containing 500 milligrams (mg) of ACV powder per gummy. Interestingly, a small, randomized control study published in 2020 found that vinegar supplements do not have the same effect on blood sugar as liquid vinegar. The study showed that the liquid vinegar resulted in a 31% greater reduction in post-meal blood sugar compared with the control and whole vinegar tablets. Liquid vinegar also proved more effective than the vinegar tablets dissolved in water. All this suggests that ACV supplements don’t have the same effect on blood sugar as drinking ACV. 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.
Popular Brands of 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 (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).
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.
The Role of Keto in Gummies
The 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. And it’s all thanks to ketosis, which is when your body uses ketones, a fatty acid, for energy instead of glucose. 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.
Read also: Ingredients in Keto Thrive ACV Gummies
How Keto Gummies Work
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 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. “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.”
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.
Potential Risks of Keto Gummies
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:
Read also: Jennifer Ashton Keto Gummies: A Deep Dive
- 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.”
Considerations for Men
Men considering keto ACV gummies should be aware of the following:
- Unrealistic Expectations: Keto ACV gummies are not a magic bullet for health and wellness. Healthy, sustainable weight loss is best achieved through balanced eating habits and regular physical activity.
- Lack of Scientific Evidence: Many of the claims made by manufacturers are not supported by rigorous scientific research.
- Potential Side Effects: As with any supplement, keto ACV gummies may cause side effects, especially if taken in large doses.
- Interactions with Medications: Men taking medications should consult with a healthcare provider before using keto ACV gummies to ensure there are no potential interactions.
- Added Vitamins and Minerals: Any supposed health benefits of ACV gummies may come from the added vitamins and minerals in the supplement. 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. Furthermore, claims that ACV gummies help your body detox or boost your immunity remain unfounded.
Alternatives to Keto ACV 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! Instead, turn to proven, sustainable strategies like a balanced, healthy diet and regular physical exercise. If you want to build healthy eating habits without resorting to fad diets or supplements, download my ebook, The Balanced Basics Handbook.