Keto apple cider vinegar (ACV) gummies have surged in popularity as a palatable alternative to liquid ACV, promising a range of health benefits. Manufacturers often make enticing claims to attract buyers, linking these gummies to weight loss support, detoxification, improved digestion, increased energy levels, and even heart health. This article delves into the science, scrutinizes the claims, and explores the reality behind these seemingly magical treats.
The Allure of Keto ACV Gummies: Promises vs. Reality
The popularity of these weight loss gummies can largely be attributed to their palatable nature. 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. While these claims sound promising, it’s crucial to approach them with a discerning eye.
Common Claims Made by Manufacturers:
- Weight Loss Support: 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.
The Scientific Perspective:
Unfortunately, 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: Separating Fact from Fiction
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).
Important Considerations:
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.
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As a dietitian, I’m happy to remind you that healthy, sustainable weight loss is best achieved through balanced eating habits and regular physical activity.
Popular Brands of Keto ACV Gummies: A Closer Look
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).
Choosing the Right Brand:
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.
Keto Gummies and Ketosis: What You Need to Know
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.
The Role of Exogenous Ketones:
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.
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Ingredients Found 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.” So, what should you look for in a keto gummy? “There are a lot of options available and they all seem comparable,” says Czerwony. “I would suggest opting for something that fits in your budget and buy a small batch at first to make sure you like it.”
Potential Benefits and Risks of Keto Gummies: A Balanced Perspective
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).
Potential Benefits:
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:
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:
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- 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.”
Making an Informed Decision: 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.