Keto apple cider vinegar (ACV) gummies have surged in popularity, marketed as a convenient and palatable way to reap the benefits of apple cider vinegar while adhering to a ketogenic diet. These supplements promise a range of health improvements, from weight loss to better blood sugar control and enhanced digestion. However, it's crucial to examine the scientific evidence and potential side effects before incorporating them into your routine.
What are Keto ACV Gummies?
Keto ACV gummies are dietary supplements containing ACV concentrate, along with vitamins, sweeteners, and fruit extracts. They are designed to align with the ketogenic diet, a high-fat, low-carbohydrate eating plan that shifts the body into a metabolic state called ketosis. In ketosis, the body breaks down fat for energy instead of relying on carbohydrates. Keto gummies are marketed to support this process, potentially boosting ketone levels in the blood.
The Ketogenic Diet and Ketosis
The ketogenic diet involves drastically reducing carbohydrate intake and increasing fat consumption. This forces the body to use fat as its primary fuel source, producing ketones. According to Katie Schwartz, a registered dietitian, it typically takes a few days of strict carbohydrate restriction to enter this state. Keto gummies are intended to supplement this process by providing exogenous ketones, which are produced outside the body and consumed orally.
Claims vs. Reality: Do Keto ACV Gummies Work?
While keto ACV gummies are marketed with numerous health claims, it's essential to approach them with a critical eye. Many of these claims are exaggerated or lack substantial scientific backing.
Weight Loss
Some studies suggest that apple cider vinegar may aid in weight management. For instance, a 2018 study indicated that daily consumption of apple cider vinegar could lead to modest weight loss. However, this research focused on liquid ACV, not gummies.
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Katie Schwartz emphasizes that there is no credible evidence that keto gummies can reliably initiate or maintain ketosis. These products often rely on misleading marketing, and their effectiveness is questionable. 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.
Blood Sugar Control
Apple cider vinegar has been shown to potentially reduce fasting blood sugar levels, particularly in individuals with type 2 diabetes. However, a 2020 study found that vinegar supplements do not have the same effect on blood sugar as liquid vinegar. Liquid vinegar resulted in a 31% greater reduction in post-meal blood sugar compared to vinegar tablets.
It's important to note that ACV gummies may contain added sugar, which can negatively impact blood sugar levels. The ACV doses in gummies (around 500 mg of ACV powder per gummy) are also significantly lower than the doses used in studies showing potential benefits (0.5 to 26 ounces of liquid ACV per day).
Other Health Claims
Other purported benefits of ACV gummies include improved digestion, antioxidant effects, and increased energy levels. However, these claims are often based on the added vitamins and minerals in the gummies, rather than the ACV itself.
For example, some ACV gummies contain vitamin B12, which is essential for energy production. However, a B complex vitamin supplement may provide similar or better results. Similarly, claims of detoxification or immunity boosting are largely unfounded. While some gummies contain fruit extracts with antioxidant properties, the amounts are typically too low to offer significant health benefits.
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Potential Risks and Side Effects
While ACV is generally considered safe in small amounts, consuming it in gummy form can still pose some risks:
Digestive Issues
Apple cider vinegar may cause unpleasant digestive symptoms, such as nausea and indigestion, in some individuals. A study found that consuming a drink containing 25 grams of apple cider vinegar led to decreased appetite but also increased feelings of nausea. Keto gummies that use sorbitol as a sweetener may also cause gastrointestinal issues like diarrhea.
Tooth Enamel Erosion
The acetic acid in vinegar can erode tooth enamel, leading to mineral loss and tooth decay. Acidic foods and beverages have been shown to damage tooth enamel. A lab study found that vinegars with pH levels ranging from 2.7 to 3.95 led to a 1-20% loss of minerals from teeth after 4 hours. To minimize this risk, dilute the vinegar in water and drink it through a straw, and rinse your mouth with water afterward.
Throat and Skin Burns
Due to its acidic nature, apple cider vinegar can cause throat and skin burns. There have been reports of children experiencing throat burns from accidentally swallowing vinegar. Applying apple cider vinegar to the skin can also lead to burns.
Drug Interactions
Apple cider vinegar may interact with certain medications, including:
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- Diabetes medication: Combining ACV with insulin or insulin-stimulating medications may cause dangerously low blood sugar or potassium levels.
- Digoxin (Lanoxin): This medication lowers blood potassium levels, and taking it with ACV could lower potassium too much.
- Certain diuretic drugs: These medications can cause the body to excrete potassium, and combining them with ACV may lead to excessively low potassium levels.
Low Potassium Levels and Bone Loss
There is one case report of low blood potassium and bone loss attributed to large doses of apple cider vinegar taken over a long period. A 28-year-old woman who consumed 8 ounces of apple cider vinegar daily for 6 years was diagnosed with low potassium levels and osteoporosis.
Ingredients Found in Keto Gummies
Most keto gummies 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.
How to Consume ACV Safely
If you choose to consume apple cider vinegar, follow these guidelines to minimize potential risks:
- Limit your intake: Start with a small amount and gradually increase to a maximum of 2 tablespoons per day, diluted in water.
- Minimize tooth exposure: Dilute the vinegar in water and drink it through a straw.
- Rinse your mouth: Rinse with water after taking ACV, and wait at least 30 minutes before brushing your teeth.
- Avoid if you have gastroparesis: Limit the amount to 1 teaspoon in water or salad dressing.
- Be aware of allergies: Allergic reactions to ACV are rare, but discontinue use and consult a doctor if you experience any symptoms.
Keto Gummies: Potential Benefits and Risks
Keto gummies are made with exogenous ketones, which is a term for ketones you get from an outside source.
Potential benefits of keto gummies include:
- Increase weight loss.
- Improve athletic performance.
- Decrease your appetite.
Potential risks of keto gummies include:
- Nausea and vomiting.
- Gastrointestinal issues, like diarrhea.
- Low blood sugar.
A Holistic Approach to Health
While keto ACV gummies may offer some benefits, they are not a magical solution for weight loss or other health issues. Lasting change requires lifestyle adjustments that go beyond supplements. A holistic approach to health includes:
- Balanced nutrition: Focus on eating a diet rich in whole, unprocessed foods.
- Regular physical activity: Aim for at least 150 minutes of moderate-intensity exercise per week.
- Adequate sleep: Prioritize getting 7-8 hours of sleep per night.
- Stress management: Practice relaxation techniques like yoga or meditation.