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?
Understanding Keto Gummies and 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. 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. 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.
Claims and Promises of Keto ACV Gummies
A perfect example of that is keto apple cider vinegar (ACV) gummies. Keto ACV gummies are dietary supplements that are designed to give you the proposed health benefits of apple cider vinegar, without the harsh taste of the vinegar itself. The popularity of these weight loss gummies can largely be attributed to their palatable nature.
Manufacturers of keto ACV gummies often make many enticing claims to attract buyers.
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- 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.
So, can a keto gummy really do all that? Unfortunately, it’s important to remember that these claims are generally not backed by scientific studies or evidence.
The Science Behind Apple Cider Vinegar and Keto
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. 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 the Scientific Reports, apple cider vinegar showed antimicrobial activity against E. coli, S. aureus, and C. albicans (4).
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.
Brands in the Keto ACV Gummy Market
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.
Read also: Keto Calorie Counting: A Detailed Guide
Potential Benefits and Risks
Potential Benefits of Keto Gummies
Do keto gummies work? There’s limited research on the benefits of keto gummies.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.
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:
- 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.”
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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.”
Consumer Feedback and Reviews
The rising popularity of Keto ACV Gummies has led many consumers to wonder whether these products are genuinely effective for weight loss or merely a passing trend. In reviews, customers report mixed results; while some claim these gummies taste good and help suppress appetite, others feel they are a waste of money. A recent analysis indicates an average rating of 3.6 stars, suggesting varied experiences among users. Experts note that there is limited scientific research supporting the efficacy of keto gummies in promoting weight loss or boosting metabolism, with some stating that the marketing claims are unfounded. Additionally, there are numerous discussions about potential scams surrounding certain brands, raising concerns about credibility.
Consumer feedback on Keto ACV gummies has been varied, highlighting both positive results and notable complaints. Many users appreciate the taste of these Keto apple cider vinegar gummies, making them a more palatable alternative to traditional vinegar. However, mixed reviews reveal that not everyone experiences positive outcomes. On Amazon, a product received a rating of only 3.6 stars out of 5, with some consumers expressing disappointment, labeling it a “waste of money.” Skepticism persists regarding the effectiveness of Keto ACV gummies for weight loss. Additionally, some users have reported that while apple cider vinegar offers benefits like improved digestion and blood sugar regulation, results from the gummies may vary widely. Some testimonials emphasize that despite rigorous attempts, they did not achieve the advertised results in fat burning.
Scams and Misleading Marketing
The recent surge in popularity of Keto ACV gummies has brought forth numerous allegations regarding their authenticity and effectiveness. Critics have labeled these products as scams, often pointing towards their misleading marketing tactics as a primary concern. A particular highlight in customer reviews is the lack of scientific evidence supporting the effectiveness of these products. Reports indicate that the average rating for some brands is around 3.6 stars based on mixed user experiences. Furthermore, experts emphasize that there are no comprehensive studies confirming the long-term benefits of Keto ACV gummies. A registered dietitian mentioned that the lack of solid research raises doubts about both their safety and efficacy.
The narrative surrounding these gummies often intersects with celebrity endorsements, adding to the confusion. Products advertised with associations to popular figures, such as those featured on platforms like Shark Tank, escalate consumer curiosity but also skepticism towards the legitimacy of their claims.
Safety Concerns and Potential Side Effects
Keto ACV gummies have gained popularity for their supposed benefits in weight loss and appetite suppression. However, safety concerns and potential side effects should not be overlooked. Many users report experiencing gastrointestinal issues, such as bloating and digestive discomfort after consuming these gummies. Moreover, while some reviews suggest positive impacts on weight management, scientific studies confirming the efficacy and long-term safety of Keto ACV gummies are lacking.
Individuals with certain health conditions or dietary restrictions should approach Keto ACV gummies with caution. Those who are pregnant, have gastrointestinal disorders, or are on medication must consult a healthcare provider before introducing these supplements into their routine. In summary, while many consumers enjoy the fruity flavors and ease of use of Keto ACV gummies, potential side effects like nausea and upset stomach can occur.
Alternatives to Keto ACV Gummies
For individuals seeking effective alternatives for weight loss, consider traditional methods such as balanced diet, regular exercise, and practicing mindfulness around eating habits.