The popularity of the ketogenic diet, or keto diet, has led to a surge in keto supplements, including keto gummies and apple cider vinegar (ACV) gummies. These products promise to support weight loss, boost energy, and enhance metabolism by leveraging the principles of ketosis or the potential benefits of ACV. However, it's crucial to understand what these gummies contain, whether they deliver on their promises, and what potential risks they may pose.
Understanding Keto Gummies
Keto gummies are dietary supplements designed to complement a ketogenic diet, a regimen characterized by low carbohydrate and high-fat intake. This dietary shift forces the body into a metabolic state known as ketosis, where it begins to break down fat for energy instead of relying on carbohydrates.
How Ketosis Works
Normally, the body uses carbohydrates as its primary fuel source. However, when carbohydrate intake is severely restricted, the body enters nutritional ketosis. This process typically takes a few days of strict carbohydrate restriction. Once in ketosis, the body produces ketones, which are then used for fuel.
What Keto Gummies Claim to Do
Keto gummies are marketed as a way to help boost ketone levels in the blood, potentially aiding in maintaining or deepening ketosis. These gummies often contain exogenous ketones, which are ketones produced outside the body and consumed orally.
Ingredients 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. Some keto gummies may contain gelatin or natural sweeteners like Stevia. 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.
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Exogenous Ketones
Exogenous ketones come in two primary forms: ketone salts and ketone esters. Ketone esters are considered more potent due to their chemical structure.
Other Ingredients
Besides ketones, keto gummies might include other ingredients aimed at enhancing their purported benefits. These can encompass:
- MCT Oil: Medium-chain triglyceride (MCT) oil may provide a quick source of energy.
- Vitamins and Minerals: Some gummies include vitamins like B12.
Do Keto Gummies Work? Evaluating the Claims
The effectiveness of keto gummies in supporting weight loss or maintaining ketosis is a subject of debate.
Limited Research
Research on keto gummies is sparse. There aren’t any studies that have shown the long-term effects of keto gummies and if they’re beneficial. Many experts believe that keto gummies are not evidence-based and often rely on misleading marketing.
Weight Loss Claims
While some studies suggest 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.
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Impact on Ketosis
There’s no credible evidence that keto gummies can reliably initiate or maintain ketosis. 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 Benefits of Keto Gummies
Despite the limited research, some potential benefits are often associated with keto gummies:
- Increased Weight Loss: Some proponents suggest that keto gummies may aid in weight loss.
- Improved Athletic Performance: Some claim that keto gummies can enhance athletic performance.
- Decreased Appetite: Certain formulations are marketed to decrease appetite.
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.
Potential Risks and Side Effects
Before trying keto gummies, it’s essential to be aware of the potential risks and side effects.
- Nausea and Vomiting: Some individuals may experience nausea or vomiting.
- Gastrointestinal Issues: Diarrhea and other gastrointestinal problems are possible, especially if the gummies contain sorbitol, which is known as a laxative.
- Low Blood Sugar: The keto diet - and the addition of a keto supplement like gummies - can potentially lower your blood sugar, leading to hypoglycemic responses.
- Dehydration: Keto gummies can dehydrate you as well.
People with underlying health conditions like kidney disease or diabetes, people who are pregnant or nursing, children, or anyone on medications affecting blood sugar shouldn’t use keto gummies.
Read also: Dr. Oz on Weight Loss
Apple Cider Vinegar (ACV) Gummies
Apple cider vinegar gummies are another popular supplement that claims to offer various health benefits, including weight loss, immune function support, and blood sugar regulation.
Ingredients in ACV Gummies
Apple cider vinegar gummies are dietary supplements that contain ACV concentrate and other ingredients like vitamins and fruit extracts.
Claims vs. Reality
Companies that produce ACV gummies claim that consuming these supplements can support your immune function, promote weight loss, and enhance your ability to regulate your blood sugar. However, most of these supposed benefits appear to be exaggerated or unfounded in recent studies.
Impact on Blood Sugar
Interestingly, a small, randomized control study published in 2020 found that vinegar supplements do not have the same effect on blood sugar as liquid vinegar. All this suggests that ACV supplements don’t have the same effect on blood sugar as drinking ACV. There are no current studies investigating the effects of ACV gummies on blood sugar. Also, keep in mind that ACV gummies may often contain added sugar - which can impact your blood sugar levels.
Weight Loss Benefits
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.
Other Potential Benefits
Any supposed health benefits of ACV gummies may come from the added vitamins and minerals in the supplement. However, claims that ACV gummies help your body detox or boost your immunity remain unfounded.
Regulatory Landscape and Consumer Protection
The Food and Drug Administration (FDA) does not approve weight loss supplements before sale. They have found hundreds of supplements on store shelves that contain potentially harmful ingredients. The FTC warns consumers about weight loss supplements. Before buying a supplement, consider false promises.
Red Flags to Watch For
If a product says you’ll lose 30 pounds in 30 days without diet or exercise, it’s likely a red flag. The same red flag applies to promises that a product will work for everyone or take weight off permanently. It’s also important to watch for fake “success” stories. Scammers may use images that do not belong to them or steal logos from new organizations to promote their products. Some “before” and “after” images may even be altered to exaggerate weight loss. If a claim seems too good to be true, it likely is.
Alternatives and Sustainable Strategies
Before turning to keto or ACV gummies, consider exploring sustainable and evidence-based strategies for weight management and overall health improvement.
- Dietary Adjustments: Focus on making informed dietary choices, such as reducing carbohydrate intake and increasing healthy fats.
- Regular Exercise: Incorporate regular physical activity into your routine.
- Professional Guidance: Consult with a healthcare provider or registered dietitian for personalized advice.