The keto diet has gained popularity for its potential benefits, including accelerated metabolism, increased muscle mass, improved blood pressure, and fat loss. These effects are attributed to ketosis, a metabolic state where the body utilizes ketones (fatty acids) for energy instead of glucose. Achieving and maintaining ketosis requires strict adherence to a diet high in fats and low in carbohydrates, limiting food choices to meat, eggs, nuts, and fish while avoiding fruits, sugar, beans, and high-carb vegetables. This challenge has led to the emergence of various keto products, such as pills, oils, powders, and gummies, all claiming to facilitate and sustain ketosis.
What are Keto Gummies?
Keto gummies contain exogenous ketones, which are ketones sourced externally. Registered dietitian Beth Czerwony, RD, LD, explains that while the body naturally produces ketones through dietary intake, keto gummies supplement the body with exogenous ketones, potentially aiding in maintaining ketosis. However, it’s crucial to understand that keto gummies do not initiate ketosis; the body must already be in ketosis for the gummies to potentially be effective.
Ingredients in Keto Gummies
Most keto gummies typically include medium-chain triglycerides (MCTs), a type of saturated fat that provides energy, along with exogenous ketones. Some gummies may also contain gelatin or natural sweeteners like Stevia. Czerwony emphasizes that keto gummies should not contain added sugars, as this would disrupt ketosis. When choosing a keto gummy, Czerwony advises selecting a product that fits your budget and purchasing a small quantity initially to ensure you like it.
Potential Benefits of Keto Gummies
Research on the benefits of keto gummies is limited. The Food and Drug Administration (FDA) does not regulate keto gummies, and Czerwony notes that there are no long-term studies on their effectiveness. Potential benefits that are often claimed include:
- Increased weight loss: Some manufacturers suggest that keto ACV gummies can accelerate fat-burning and lead to rapid weight loss.
- Improved athletic performance: It is argued that MCTs in keto gummies help give your body energy
- Decreased appetite: Some manufacturers claim their keto ACV gummies can enhance digestion, which may lead to decreased appetite.
However, research on whether keto gummies or other keto supplements can effectively maintain ketosis remains inconclusive. One study suggests that supplements may elevate ketone levels excessively, potentially hindering the liver's natural ketone production and making it harder to stay in ketosis.
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Potential Risks of Keto Gummies
Before using keto gummies, it's essential to understand the potential risks. Czerwony identifies the following:
- Nausea and vomiting: Some people experience nausea and vomiting after taking keto gummies.
- Gastrointestinal issues, like diarrhea: Keto gummies may cause gastrointestinal distress.
- Low blood sugar: Keto gummies can potentially lower your blood sugar, leading to hypoglycemic responses.
Czerwony also warns that keto gummies containing sorbitol, a known laxative, can cause gastrointestinal issues. She advises introducing keto gummies gradually to assess tolerance and avoid adverse effects. Individuals with Type 2 diabetes, high blood pressure, or kidney issues should exercise caution when considering keto gummies, as they can potentially lower blood sugar levels and cause dehydration.
Should You Try Keto Gummies?
Before starting keto gummies, Czerwony recommends evaluating your diet to identify potential reasons for difficulty in maintaining ketosis. Addressing issues such as excessive carbohydrate intake, boredom with the diet, or insufficient calorie or fiber intake may be a healthier approach than relying on keto gummies. However, if your keto diet is well-managed and you seek a potential boost to weight loss, Czerwony suggests trying keto gummies.
Keto Apple Cider Vinegar (ACV) Gummies
Keto ACV gummies combine the principles of the keto diet with the purported benefits of apple cider vinegar (ACV). These gummies are marketed as a palatable way to obtain the health benefits of ACV without the harsh taste. Manufacturers often make claims such as:
- 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.
However, it's important to recognize that these claims are generally not supported by scientific evidence.
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Scientific Evidence for Apple Cider Vinegar
Some research has explored the potential benefits of apple cider vinegar in liquid form:
- Blood Sugar Control: Some research done in rats suggests that apple cider vinegar may help lower blood sugar levels. 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.
- 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.
It is crucial to note that these findings are based on liquid ACV, and there are currently no peer-reviewed studies specifically investigating the health benefits of keto ACV gummies. The weight loss observed in these studies is modest and requires further research to confirm the initial results.
Popular Brands of Keto ACV Gummies
Several brands offer keto-friendly ACV gummies, including:
- 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.
- 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.
While these products may complement a healthy lifestyle, they should not be considered a "miracle cure" for weight loss or other health conditions.
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