The keto diet has gained popularity as a method to potentially speed up metabolism, increase muscle mass, improve blood pressure, and facilitate fat loss. This is primarily due to ketosis, a metabolic state where the body utilizes ketones, derived from fatty acids, for energy instead of glucose. Maintaining ketosis requires a strict diet, limiting food choices to those high in fats and low in carbohydrates. As a result, keto pills, oils, powders, and gummies have emerged, claiming to aid in sustaining ketosis. These products often contain exogenous ketones, ketones sourced externally.
What are Keto Gummies?
Keto gummies are supplements designed to introduce exogenous ketones into the body. While the body naturally produces ketones through the consumption of fats, keto gummies aim to supplement this process. It's crucial to understand that keto gummies do not initiate ketosis but are intended to support its continuation.
Ingredients in Keto Gummies
Most keto gummies contain medium-chain triglycerides (MCTs), a type of saturated fat that provides energy to the body. They may also include gelatin or natural sweeteners like Stevia. Unlike traditional gummies, keto gummies avoid additional sugars to prevent disrupting ketosis. When choosing a keto gummy, consumers should prioritize affordability and consider purchasing a small quantity initially to assess their preference.
Potential Benefits of Keto Gummies
Research on the benefits of keto gummies is limited. Potential benefits may include increased weight loss, improved athletic performance, and decreased appetite. However, studies on the effectiveness of keto gummies and other keto supplements in maintaining ketosis remain inconclusive. Some research suggests that supplements may elevate ketone levels excessively, potentially hindering the liver's natural ketone production and making it more challenging to sustain ketosis.
Potential Risks of Keto Gummies
Before trying keto gummies, it's essential to be aware of the potential risks, including nausea and vomiting, gastrointestinal issues like diarrhea, and low blood sugar. Some keto gummies contain sorbitol, a known laxative, which can cause gastrointestinal distress. Individuals should introduce keto gummies gradually to assess their tolerance and avoid adverse effects.
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The keto diet, combined with keto supplements like gummies, may lower blood sugar levels, potentially leading to hypoglycemic responses, and can also cause dehydration.
Should You Try Keto Gummies?
Before using keto gummies, it's advisable to evaluate your diet and identify any factors hindering your ability to stay in ketosis. Consider adjusting your keto diet to ensure adequate calorie and fiber intake. If you're already following a keto diet and want to enhance your weight loss efforts, keto gummies might be worth considering.
Apple Cider Vinegar (ACV) Gummies
Apple cider vinegar (ACV) gummies are dietary supplements containing ACV concentrate and other ingredients like vitamins and fruit extracts. Manufacturers of ACV gummies claim that these supplements can support immune function, promote weight loss, and enhance blood sugar regulation.
Claims vs. Reality
Many of the purported benefits of ACV gummies appear to be exaggerated or unfounded in recent studies. While some studies suggest that ACV may have potential benefits, more research is needed to determine how ACV gummies may affect health.
Blood Sugar Regulation
Although there’s some evidence that drinking ACV may help reduce blood lipid levels and blood sugar levels in some people, these findings can’t be applied to ACV supplements or gummies. Further analysis showed that the reduction in fasting blood sugar was only significant in participants with diabetes. Additionally, taking ACV for more than 8 weeks may be necessary to see a meaningful benefit on blood sugar and total cholesterol levels.
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The studied ACV doses ranged from 0.5 to 26 ounces (15-770 mL) per day, which is not comparable to the common ACV gummy supplements containing 500 milligrams (mg) of ACV powder per gummy.
A small, randomized control study published in 2020 found that vinegar supplements do not have the same effect on blood sugar as liquid vinegar. The study showed that the liquid vinegar resulted in a 31% greater reduction in post-meal blood sugar compared with the control and whole vinegar tablets. Liquid vinegar also proved more effective than the vinegar tablets dissolved in water.
All this suggests that ACV supplements don’t have the same effect on blood sugar as drinking ACV. It's also important to note that ACV gummies may often contain added sugar, which can impact blood sugar levels.
Weight Loss
A 2018 study suggests potential weight loss benefits for people who consume at least 1 ounce (30 ml) of organic liquid ACV - not ACV gummies. 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.
More comprehensive research is needed before suggesting that ACV gummies offer any help in weight management.
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Vitamins and Minerals
Any supposed health benefits of ACV gummies may come from the added vitamins and minerals in the supplement. For example, if you’re low in vitamin B12 and consume B12 in the form of ACV gummies, this may help increase your body’s B12 levels. However, even though you need B12 and other B vitamins to stay energized and combat fatigue, you might be disappointed to discover that ACV gummies may not boost your energy as advertised.
You’ll get similar or better results from taking a B complex vitamin every day. The same can be applied to the other vitamins and minerals that have been added to ACV gummies.
Antioxidant and Anti-Inflammatory Effects
Claims that ACV gummies help your body detox or boost your immunity remain unfounded. Many ACV gummies advertise that added fruit extracts provide significant antioxidant effects. However, most ACV gummies contain trace amounts of these ingredients - likely too low to offer you any health benefits.
Some studies show that taking beetroot and pomegranate juices - ingredients in many ACV gummies - can help reduce markers of inflammation. However, to see any anti-inflammatory benefits, you would need to consume far more than the 40 microgram (mcg) dose provided by many ACV gummies.
For example, a 2020 review found that pomegranate supplements may be effective in reducing inflammatory markers like interleukin-6 (IL-6). Yet, the lowest dose used in the studies included in the review was 500 mg.
The Bottom Line on ACV Gummies
The scant vitamin and mineral contents in ACV gummies may contain the right compounds to support your health, but they contain a fraction of the necessary servings for you to see any obvious health benefits. Claims that these supplements offer support with your blood sugar levels, weight loss goals, inflammation, detoxification, and energy levels remain unfounded.