Apple cider vinegar (ACV) has been touted for various health benefits, and ACV gummies have emerged as a popular way to consume it. Similarly, keto gummies are marketed as a supplement to the ketogenic diet. This article aims to provide a comprehensive overview of slimming keto ACV gummies, exploring their purported benefits, potential side effects, and the scientific evidence (or lack thereof) supporting these claims.
What are ACV and Keto Gummies?
Apple cider vinegar gummies are dietary supplements that contain a concentrated form of ACV, often combined with other ingredients like vitamins and fruit extracts. ACV is created through the fermentation of crushed apples. Yeast converts the sugar into alcohol, which is then fermented into acetic acid by bacteria. Acetic acid comprises 5-6% of ACV and is responsible for its strong acidic properties. In addition to acetic acid, ACV contains water, trace amounts of other acids, vitamins, and minerals.
Keto gummies are supplements designed to support a ketogenic diet, a low-carbohydrate, high-fat diet that shifts the body into a metabolic state called ketosis. When carbohydrate intake is restricted, the body begins to break down fat for energy, producing ketones. Keto gummies are marketed as a way to boost ketone levels in the blood. They often contain ingredients like medium-chain triglyceride (MCT) oil and exogenous ketones.
Purported Benefits of ACV Gummies
Companies that produce ACV gummies often claim that these supplements can:
- Support immune function
- Promote weight loss
- Enhance blood sugar regulation
However, it's important to approach these claims with skepticism, as many appear to be exaggerated or unfounded in recent studies.
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Weight Loss
A 2018 study suggested potential weight loss benefits for people who consume at least 1 ounce (30 ml) of organic liquid ACV. However, this finding does not directly translate to 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.
Blood Sugar Regulation
Some studies suggest that drinking ACV may help reduce blood sugar levels. However, 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. 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. 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.
Other Health Claims
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. Claims that these supplements offer support with your blood sugar levels, weight loss goals, inflammation, detoxification, and energy levels remain unfounded.
Purported Benefits of Keto Gummies
Keto gummies are marketed with claims of assisting with weight loss, boosting energy, and enhancing metabolism. However, research is sparse when it comes to determining whether keto gummies and supplements support losing weight. There’s no credible evidence that keto gummies can reliably initiate or maintain ketosis.
Ingredients and Their Dubious Effects
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. Sometimes, keto gummies may contain gelatin or natural sweeteners like Stevia.
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Potential benefits, according to some, 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.
Potential Side Effects and Risks
ACV Gummies
Apple cider vinegar has been reported to cause some side effects. This is particularly true when it’s consumed in large doses. Although small amounts are generally fine and healthy, consuming too much can be harmful and even dangerous.
- Delayed stomach emptying: Apple cider vinegar may reduce the rate at which food leaves the stomach and enters the lower digestive tract. This could slow the absorption of nutrients into the bloodstream.
- Digestive side effects: Apple cider vinegar may cause unpleasant digestive symptoms in some people, including nausea.
- Low potassium levels and bone loss: There is one case report of low blood potassium and bone loss that was attributed to large doses of apple cider vinegar taken over a long period of time.
- Erosion of tooth enamel: The acetic acid in vinegar may weaken dental enamel and lead to loss of minerals and tooth decay.
- Throat burns: Apple cider vinegar has the potential to cause esophageal (throat) burns.
- Skin burns: Due to its strongly acidic nature, apple cider vinegar may also cause burns when applied to the skin.
- Drug interactions: A few medications may interact with apple cider vinegar:
- Diabetes medication
- Digoxin (Lanoxin)
- Certain diuretic drugs
Keto Gummies
Potential risks of keto gummies 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.
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General Concerns
- Lack of Regulation: Dietary supplements are not approved for safety or efficacy by the Food and Drug Administration (FDA), and ingredients and their amounts may vary.
- Misleading Marketing: These products are not evidence-based and often rely on misleading marketing.
Safe Consumption of ACV
Most people can safely consume reasonable amounts of apple cider vinegar by following these general guidelines:
- Limit your intake
- Minimize your tooth exposure to acetic acid
- Rinse your mouth
- Consider avoiding it if you have gastroparesis
- Be aware of allergies
Should You Try Keto Gummies?
Before you hop on the keto gummy bandwagon, consider making the necessary tweaks to your keto diet so you’re getting enough calories or fiber. Doing so can be a healthier option instead of turning to keto gummies. But if you’re following the keto diet, everything seems to be running fine and you want to see a boost to your weight loss, then you could certainly try keto gummies.