The keto diet, characterized by high fat and low carbohydrate intake, aims to induce ketosis, a metabolic state where the body burns fat for energy instead of glucose. While the keto diet has gained popularity for its potential benefits, such as accelerated metabolism, increased muscle mass, and improved blood pressure, maintaining ketosis can be challenging due to the restricted food list. This has led to the emergence of keto supplements, including keto pills, oils, powders, and, more recently, keto gummies.
Keto ACV gummies are dietary supplements designed to provide the purported health benefits of apple cider vinegar (ACV) without the harsh taste. Manufacturers often make enticing claims to attract buyers, such as weight loss support, detoxification, improved digestion, increased energy levels, and heart health.
What are Keto ACV Gummies?
Keto gummies are made with exogenous ketones, which are ketones derived from an external 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 Found in Keto Gummies
Most keto gummies typically 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," 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."
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Functioning of Keto ACV Gummies
Keto ACV gummies function by promoting a state of ketosis, where the body shifts from burning carbohydrates to fat for energy. This transition is fundamental for weight loss, as ketosis can help in fat burning and appetite suppression. The gummies aim to suppress appetite, making users feel fuller for extended periods, which may reduce overall caloric intake.
Claims Made by Manufacturers
Manufacturers of keto ACV gummies often make several claims to attract buyers:
- Weight Loss Support: These gummies are said to aid in weight loss by accelerating fat-burning.
- Detoxification: Many brands claim 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. Keto ACV gummies can be a part of a balanced diet, but they’re not a magic bullet for health and wellness.
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.
Read also: Keto Calorie Counting: A Detailed Guide
Scientific Evidence on Apple Cider Vinegar (ACV)
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 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.
Potential Risks and Side Effects 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."
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."
Read also: Magnesium Supplements for Keto
Moreover, many users report experiencing gastrointestinal issues, such as bloating and digestive discomfort after consuming these gummies.
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.
Consumer Feedback and Reviews
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.
Potential 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.
Are Keto ACV Gummies Safe?
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. 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.
How to Take Keto ACV Gummies
An essential point of confusion is how to take these gummies. Most brands recommend starting with two gummies daily to assess tolerance and effectiveness.
Alternatives for Weight Loss
For individuals seeking effective alternatives for weight loss, consider traditional methods such as a balanced diet, regular exercise, and practicing mindfulness around eating habits.