The popularity of the ketogenic diet, a high-fat, very-low-carbohydrate diet, has led to a surge in keto-friendly products. Among these are keto gummies, often marketed as a convenient way to support ketosis, boost energy, and accelerate weight loss. Adding to the mix, apple cider vinegar (ACV) has gained recognition for its potential health benefits. Consequently, keto ACV gummies have emerged, promising the combined advantages of both. This article delves into the claims, ingredients, potential benefits, and risks associated with speedy keto and ACV gummies to help you make an informed decision.
What are Keto ACV Gummies?
Keto ACV gummies are dietary supplements designed to provide the purported health benefits of apple cider vinegar without the harsh taste of the vinegar itself. The popularity of these weight loss gummies can largely be attributed to their palatable nature. They are formulated to align with the ketogenic diet, aiming to keep the body in a state of ketosis, where it burns fat for energy instead of glucose. Manufacturers of keto ACV gummies often make many enticing claims to attract buyers.
Claims Made by Manufacturers
Manufacturers of keto ACV gummies often make several enticing claims to attract buyers, including:
- Weight Loss Support: The most common promise is that these gummies aid in weight loss, linking 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. Keto ACV gummies can be a part of a balanced diet, but they’re not a magic bullet for health and wellness.
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. Sometimes, 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.
Read also: The Truth About Speedy Keto ACV Gummies
Apple Cider Vinegar (ACV)
Apple cider vinegar is a key ingredient in many keto gummies. It's produced by fermenting apple juice, a process that creates acetic acid, the active compound believed to be responsible for ACV's potential health benefits.
Exogenous Ketones
Keto gummies are made with exogenous ketones, which is a fancy term for ketones you get from an outside source. “Your body makes ketones on its own through the foods you eat,” explains registered dietitian Beth Czerwony, RD, LD. “Keto gummies are a supplement that adds exogenous ketones into your body, which may help continue ketosis.” 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,” clarifies Czerwony.
Other Ingredients
Some keto ACV gummies include additional ingredients such as:
- Vitamin B12
- Iodine
- Folate
- Beetroot powder
- Pomegranate powder
These ingredients are added to enhance the nutritional profile and potential health benefits of the gummies.
Potential Benefits of Apple Cider Vinegar
It’s true that some research has shown the potential benefits of apple cider vinegar (ACV).
Read also: The Truth About Speedy Keto ACV Gummies
- 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. As a dietitian, I’m happy to remind you that healthy, sustainable weight loss is best achieved through balanced eating habits and regular physical activity.
Potential Benefits of Keto Gummies
Do keto gummies work? There’s limited research on the benefits of keto gummies. Czerwony says potential benefits 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 Risks of Keto Gummies
Before you decide to try keto gummies, it’s also worth understanding the potential risks. Czerwony says those potential risks 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,” warns Czerwony. “You should be cautious if you’re going try it. Slowly introduce keto gummies to see how you do because you don’t want to all sudden just kind of overdo it and have those side effects and not be very happy.” And while some people with Type 2 diabetes, high blood pressure and kidney issues may opt to go on the keto diet, Czerwony cautions against adding keto gummies to the mix. “The keto diet - and the addition of a keto supplement like gummies - can potentially lower your blood sugar, leading to hypoglycemic responses,” she says. “And it can dehydrate you as well.”
Read also: Are Speedy Keto ACV Gummies Right for You?
Brands of Keto ACV Gummies
Several brands have capitalized on the demand for keto-friendly ACV gummies:
- 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. Each of these brands have unique marketing angles and has garnered a significant following among consumers. 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.
Regulation and Third-Party Testing
Dietary supplements are not approved for safety or efficacy by the Food and Drug Administration (FDA), and ingredients and their amounts may vary.
Third-Party Certifications
Look for products that have undergone third-party testing by organizations like U.S. 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.
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.
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!
Focus on a Balanced Diet and Exercise
Instead, turn to proven, sustainable strategies like a balanced, healthy diet and regular physical exercise. If you want to build healthy eating habits without resorting to fad diets or supplements, download my ebook, The Balanced Basics Handbook.