The ketogenic diet, or keto diet, is characterized by a low-carbohydrate and high-fat intake, designed to induce a metabolic state known as ketosis. In this state, the body primarily uses fat for energy instead of carbohydrates. Keto gummies and apple cider vinegar (ACV) have emerged as popular supplements marketed to support the ketogenic diet and aid in weight loss, energy enhancement, and metabolic improvement. However, it is crucial to understand their composition, efficacy, and potential side effects.
Understanding Ketosis and Keto Gummies
The body typically relies on carbohydrates for fuel. However, when carbohydrate intake is severely restricted, the body enters nutritional ketosis, breaking down fat into ketones for energy. This process usually takes a few days of strict carbohydrate restriction. Keto gummies are supplements designed to elevate ketone levels in the blood, containing ingredients like medium-chain triglyceride (MCT) oil for a quick energy source and exogenous ketones. Exogenous ketones, produced outside the body, come in two forms: ketone salts and ketone esters, with esters being more potent.
Effectiveness of Keto Gummies
Currently, there is limited credible evidence to support the claim that keto gummies can reliably initiate or maintain ketosis. Some experts argue that these products often rely on misleading marketing and are not evidence-based. While being in ketosis is generally considered safe for most people, individuals with underlying health conditions such as kidney disease, diabetes, or those who are pregnant, nursing, or taking medications affecting blood sugar should avoid keto gummies.
Apple Cider Vinegar: Claims and Realities
Apple cider vinegar (ACV) is produced by crushing, distilling, and fermenting apples. It has been used for centuries for its medicinal properties. The high levels of acetic acid in ACV may be responsible for its purported health benefits, including weight loss. Studies in obese rats and mice have indicated that acetic acid can prevent fat deposition and improve metabolism. However, human studies have yielded mixed results.
Questionable Weight Loss Aid
One study involving 175 people found that consuming a drink containing 1 or 2 tablespoons of vinegar daily had some positive effects. Another small study suggested that vinegar consumption promoted a feeling of fullness after eating, although this was often accompanied by nausea. Despite its popularity in Google health searches, there is limited evidence to suggest that adding apple cider vinegar to your diet will significantly aid in weight loss. Experts have not found meaningful weight loss or long-term hunger control with ACV use, and many studies on ACV and weight loss have been small or lacking in other ways.
Read also: What to expect during a slimming massage session in Singapore
Safe Usage and Potential Risks
Most people can safely consume small amounts of commercial apple cider vinegar. Some studies suggest that up to two tablespoons a day is safe, and research has shown safe usage for up to 12 weeks. However, there are potential risks associated with ACV consumption. As ACV is highly acidic, it can irritate the throat if consumed frequently or in large amounts. Over time, it can also weaken tooth enamel. In supplement form, an ACV tablet lodged in the throat may cause lasting pain due to its acidity.
Interactions and Considerations
Apple cider vinegar may interact with certain medications, including diuretics and insulin, potentially leading to low potassium levels. It may also affect supplements like licorice and horsetail. Weight loss requires time and effort, and relying solely on trendy drinks or supplements is unlikely to be effective. A balanced diet and increased physical activity remain the key to burning more calories than consumed.
Detailed Look at Keto Gummies
Keto gummies are designed to supplement a keto diet by providing exogenous ketones. These gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that provides energy, along with exogenous ketones. Some keto gummies may also include gelatin or natural sweeteners like Stevia to avoid additional sugars that could disrupt ketosis.
Potential Benefits and Risks of Keto Gummies
Research on the benefits of keto gummies is limited, with no long-term studies confirming their effectiveness. Potential benefits include increased weight loss, improved athletic performance, and decreased appetite. However, studies have been inconclusive on whether keto gummies or other keto supplements can effectively maintain ketosis. Supplements may increase ketone levels too much, potentially hindering the liver's natural ketone production and making it harder to stay in ketosis.
Potential Risks
Potential risks associated with keto gummies include nausea, vomiting, and gastrointestinal issues like diarrhea. Some keto gummies contain sorbitol, a known laxative, which can cause gastrointestinal distress. People with Type 2 diabetes, high blood pressure, and kidney issues should be cautious, as keto gummies can lower blood sugar levels, leading to hypoglycemic responses, and may also cause dehydration.
Read also: Effectiveness of Slimming Wires
Recommendations
Before using keto gummies, it is advisable to assess your diet and identify reasons why your body is not staying in ketosis. Tweaking your keto diet to ensure adequate calorie and fiber intake can be a healthier option. If your diet is well-managed and you seek a boost to your weight loss, keto gummies may be considered. Consulting with a healthcare provider is essential before starting keto gummies, and they should be seen as a supplement to, not a replacement for, a keto diet plan.
Apple Cider Vinegar: A Comprehensive Analysis
Apple cider vinegar (ACV) is a product made from the fermented juice of crushed apples. It contains acetic acid and nutrients such as B vitamins and vitamin C. While commonly used in salad dressings and cooking, it has also been traditionally used as medicine. ACV might help lower blood sugar levels after a meal by influencing how foods are absorbed in the gut.
Limited Evidence and Side Effects
Despite its various uses, there is no strong scientific evidence to support the use of apple cider vinegar for obesity, diabetes, athletic performance, kidney stones, or other conditions. Consuming ACV in food amounts is likely safe, and it is possibly safe for short-term medicinal use. However, long-term consumption of large amounts may lead to problems such as low levels of potassium. Applying apple cider vinegar to the skin can cause chemical burns in some individuals.
Precautions and Interactions
Pregnant and breastfeeding women should exercise caution and stick to food amounts of ACV due to a lack of reliable information on its safety in medicinal doses. Apple cider vinegar might lower potassium levels, so those with hypokalemia should avoid it. ACV can also interact with diabetes medications, potentially causing blood sugar to drop too low. It may also interact with digoxin and certain diuretics, leading to dangerously low potassium levels.
Dosage and Safe Consumption
There is no specific definition for apple cider vinegar in the United States, and the amount of each component may vary from product to product. When used as medicine, there is insufficient reliable information to determine an appropriate dose. Consulting with a healthcare provider is recommended to determine the best dose for specific conditions. To consume apple cider vinegar safely, limit your intake, dilute it properly, and be aware of potential allergies.
Read also: Slimming Coffee: A Deep Dive into Key Ingredients
Detailed Look at Apple Cider Vinegar
Apple cider vinegar is made by combining apples with yeast, which converts the sugar into alcohol. Bacteria are then added to ferment the alcohol into acetic acid, which makes up 5-6% of ACV. In addition to acetic acid, vinegar contains water and trace amounts of other acids, vitamins, and minerals. Studies suggest that acetic acid and ACV may promote fat-burning and weight loss, decrease blood sugar levels, increase insulin sensitivity, and improve cholesterol levels. However, more human studies are needed to support the daily use of apple cider vinegar.
Negative Effects of Apple Cider Vinegar
Apple cider vinegar can cause several side effects, particularly when consumed in large doses. While small amounts are generally safe, excessive consumption can be harmful.
Delayed Stomach Emptying
ACV may reduce the rate at which food leaves the stomach, slowing nutrient absorption. This can worsen symptoms of gastroparesis, leading to heartburn, bloating, and nausea. For individuals with type 1 diabetes and gastroparesis, this can make blood sugar management more challenging.
Digestive Side Effects
Some research indicates that acetic acid may decrease appetite in the short term, but more studies are needed to understand long-term effects. In some cases, reduced appetite and food intake may be due to indigestion and nausea, particularly when the vinegar is part of an unpleasant-tasting drink.
Low Potassium Levels and Bone Loss
One case report linked large doses of ACV consumed over a long period to low blood potassium and bone loss. A woman who consumed 8 ounces (1 cup) of ACV daily for 6 years developed low potassium levels and osteoporosis. Doctors believe the high acid levels leached minerals from her bones to buffer the acidity of her blood, reducing new bone formation.
Erosion of Tooth Enamel
Acidic foods and beverages can damage tooth enamel. The acetic acid in vinegar may lead to mineral loss and tooth decay. One lab study found that vinegars with pH levels ranging from 2.7 to 3.95 led to a 1-20% loss of minerals from teeth after 4 hours.
Throat Burns
ACV has the potential to cause esophageal (throat) burns. Acetic acid from vinegar is a common cause of throat burns, particularly in children. Case reports have shown that individuals drinking large volumes of vinegar beverages for prolonged periods required medical attention for throat burns.
Skin Burns
Due to its strongly acidic nature, ACV may cause burns when applied to the skin. There have been reports of skin burns occurring in response to attempts to treat moles and infections with apple cider vinegar.
Drug Interactions
ACV may interact with medications such as diabetes medication, digoxin, and certain diuretic drugs. These interactions can lead to dangerously low blood sugar or potassium levels.
Safe Consumption Guidelines
To consume apple cider vinegar safely:
- Limit your intake to a maximum of 2 tablespoons (30 mL) per day, diluted in water.
- Minimize tooth exposure to acetic acid by diluting the vinegar and drinking it through a straw.
- Rinse your mouth with water after taking it, and wait at least 30 minutes before brushing your teeth.
- Consider avoiding it if you have gastroparesis.
- Be aware of allergies.