The keto diet, a low-carb, high-fat approach to weight loss, has gained widespread popularity. It eliminates nearly all carbohydrates and relies on calories from fat for fuel, a process called ketosis. Given how challenging the keto diet can be, it’s no surprise that manufacturers have created keto supplements claiming to help you boost energy, burn fat, and lose weight fast. 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.
What are Keto ACV Gummies?
Keto ACV gummies are dietary supplements designed to offer the benefits of apple cider vinegar without the strong taste. 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.
Enticing Claims
Manufacturers of keto ACV gummies often make enticing claims to attract buyers. These include:
- 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.
Unfortunately, it’s important to remember that these claims are generally not backed by scientific studies or evidence.
Types of Keto Diet Supplements
To understand where keto ACV gummies fit in, it's helpful to know the common types of keto diet supplements:
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- Keto Pills: Many keto pills contain beta-hydroxybutyrate (BHB) salts or BHB esters and are promoted as a natural weight loss supplement. Ketone beta-hydroxybutyrate (BHB), a compound that the liver produces from fats. “In theory, taking extra ketones in the diet may help the body lose weight by using ketones for energy and, therefore, burn fat,” explains Erin Holley, a registered dietitian at the Ohio State University Wexner Medical Center in Columbus. “The claim is that you can take these keto diet pills and not have to follow a low-carb diet.”
- Keto Powders: Similar to keto pills, keto powders contain some form of BHB. Many keto powder supplements may also include electrolytes to help people stay hydrated and remain in ketosis.
- Keto Gummies: One of the newer keto supplements on the market, keto gummies are deceiving because many don’t actually contain any ketones. Instead, they are often made with apple cider vinegar, which companies say boosts metabolism and, therefore, promotes weight loss. However, there’s not enough scientific evidence to support this claim. Some keto gummies may also contain MCT oil, and most are sweetened with a non-nutritive sweetening agent, such as stevia.
Do Keto ACV Gummies Really Work?
For those looking to shed pounds, it’s hard not to be intrigued by these claims. So, can a keto gummy really do all that? Keto ACV gummies can be a part of a balanced diet, but they’re not a magic bullet for health and wellness. It’s true that some research has shown the potential benefits of apple cider vinegar (ACV).
Evidence-Based Benefits of Apple Cider Vinegar
While there are real possible benefits of having apple cider vinegar regularly, we don’t have any research to back that these benefits happen with a gummy supplement. 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.
Lack of Research on Keto Supplements
There’s not enough research on the efficacy of keto supplements to support the claim that taking keto pills, powders, or gummies will help you achieve ketosis.
One small 2021 study, for instance, found that people with obesity who followed a low-calorie ketogenic diet and took 24 grams of a BHB salt supplement per day for six weeks experienced enhanced ketosis. However, having higher levels of ketones in the blood didn’t seem to boost these participants' weight loss when compared to other groups, such as those following only the keto diet without the supplement.
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Other research, such as this 2020 study, suggests that taking exogenous ketones can help boost concentrations of ketones in the blood quickly. Whether they have an appreciable effect on weight loss, however, is still murky, and more robust studies with strong evidence are lacking.
“It’s still unclear as to whether exogenous ketones will produce the same type of ketosis effects as diet,” confirms Gaby Vaca-Flores, a registered dietitian and education manager at HUM Nutrition in Los Angeles.
One of the reasons why supplementation may not be all that effective is because the body seeks to maintain an even level of ketones to prevent a potentially toxic buildup of these chemicals in the bloodstream. When the body senses that ketone levels are high, the liver stops making its own and will try to flush out excess ketones in your urine, a process called ketonuria.
“Supplements are often expensive (urine) because, at best, you’ll just pee it out,” Guevara says. “At worst, it could be harmful for your liver because it does have to process everything you’re taking.”
Ultimately, the jury is still out on whether or not these supplements work. But one thing is for certain: Experts do not recommend keto pills - or any diet pill, for that matter."(While they're) probably safe to use for most people, I certainly don’t recommend diet pills for anyone,” Holley says.
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Third-Party Testing
Pharmacopeia. “These companies will test to make sure that what’s on the label is actually inside the bottle because a lot of times with supplements, it might not even contain what it claims to contain,” says Diana Guevara, a registered dietitian nutritionist with UTHealth Houston School of Public Health. Keep in mind, however, that while third-party tests can check for ingredients, they do not check for efficacy.
Beware of Scams and Misleading Recommendations
In addition to health concerns, there’s a risk of scams with some keto products, namely supplements being pushed heavily on social media. In July 2020, AARP reported that two women in their 80s had been scammed out of more than $200 each when they purchased keto diet pills. Also, keep an eye out for certain words and phrases in any marketing text, such as “quick fix,” “guaranteed results,” and “scientific breakthrough.” They’re usually a red flag of false advertising.
You should also be cautious of potentially misleading recommendations, adds Dr. Neal H. Patel, a family medicine physician with Providence St. Joseph Hospital in Orange County, California. “Most people will scour Amazon to see which (supplement) has the highest stars and ratings, but be wary because sometimes the ones that are with the highest stars may be rated high because they are cheaper,” he points out.
What’s more, because dietary supplement products are not regulated by the FDA, it can be difficult to know whether you’re getting what you pay for. If you're intent on purchasing a keto supplement, do your homework and ask the company to provide its research or evidence that the supplement does what the company is saying it does. A reputable manufacturer should be able to provide information about how its product has been tested and what it contains.
Popular Brands of Keto ACV Gummies
Several brands have capitalized on the demand for keto-friendly ACV gummies. Each of these brands have unique marketing angles and has garnered a significant following among consumers.
- 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. 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.
Is the Keto Diet Worth It?
If you’re considering the keto diet, Guevara encourages you to ask yourself why you’re doing it and if it’s really worth it.
“Very restrictive diets are hard to follow, and they’re not sustainable,” she says. “With the keto diet specifically, when we look at it for weight loss, most of that weight you’re losing quickly at the beginning is water weight. You’re not losing fat. It’s very exciting to see that number drop, but it’s not going to be metabolically better for you.”
Patel says he isn’t a fan of the keto diet, but he notes that instituting a water-only fast “for at least 24 hours and longer” would be one way to get into ketosis faster without spending money on supplements. “Obviously, you would want to consult with your doctor if you decide to do a prolonged fast based on your overall health and medications you take,” he adds.
Alternatives to Keto ACV Gummies
If you’re looking for some easy ways to incorporate apple cider vinegar, a super cost-effective way is by incorporating them into salad dressings!
Overall, there are few shortcuts to healthy and sustainable weight loss, and using a supplement to speed up the process could lead you to lose more money than weight.
“Truly, these are a waste of your money,” Holley emphasizes. “Do not fall for this gimmick.