Apple cider vinegar has been trendy as a “detox” drink for weight reduction and bloat. The newest and greatest way to take apple cider vinegar? Enter: apple cider vinegar gummies. Who doesn’t love a gummy?
With so many wild claims by influencers on Instagram and reviews on apple cider vinegar gummy supplement company websites, let’s take a consider the real-live evidence. Keep reading because of this dietitian’s apple cider vinegar gummies review!
Red apple sliced horizontally
WHAT IS APPLE CIDER VINEGAR, EXACTLY?
Apple cider vinegar is made from crushing fresh apples release a the juice that will be then combined with Apple Cider Vinegar Gummies bacteria and yeast – much like making beer or wine – and allowed to ferment. The sugars are first converted into ethanol and then transformed into acetic acid.
(This may have also happened in your kitchen, accidentally, if you left a wine bottle for longer than you realized. When it has started to smell or taste acidic, you’ve made vinegar!)
This acetic acid is what gives apple cider vinegar its pungent and unpleasant taste and smell. Most of the health great things about apple cider vinegar are related to the acetic acid.
WHAT ARE APPLE CIDER VINEGAR GUMMIES?
Perhaps you have tried drinking apple cider vinegar on its own? Yeah, it’s not pleasant! So, to greatly help people obtain the supposed great things about Beard Salts apple cider vinegar in a more palatable way, the supplement manufacturer Goli developed the genius concept of packaging the vinegar into a tasty little gummy.
The Goli apple cider vinegar gummies contain concentrated apple cider vinegar plus several extra ingredients, like cane sugar and tapioca syrup (for sweetening), “superfoods” (like beetroot and pomegranate), pectin (used since the gelling agent), and added B vitamins.
Based on the Goli website, two apple cider vinegar gummies provides about one tablespoon of apple cider vinegar.
bottle of Bragg’s apple cider vinegar on a table
APPLE CIDER VINEGAR BENEFITS
The Goli apple cider vinegar gummies are constructed with real apple cider vinegar. Since there isn’t any research on apple cider vinegar gummies (yet), let’s discuss the supposed great things about apple cider vinegar.
DOES APPLE CIDER VINEGAR DETOX YOUR BODY?
I’ll cut to the chase here: no. Lucky for us, we have an integral detoxification system: our liver and kidneys!
No food or supplement will “detox” you; however, there are things you are able to do to greatly help support your built-in detoxification system. Eating a balanced, produce-rich diet, engaging in regular exercise, staying hydrated, and getting adequate sleep, to mention a few.
DOES APPLE CIDER VINEGAR HELP WITH BLOATING OR DIGESTION?
The evidence isn’t strong because of this claim. While it will be very nice to truly have a simple solution compared to that uncomfortable tightness in your belly or constipation, apple cider vinegar gummies may possibly not be the magic solution.
Raw apple cider vinegar contains the “mother” – that cloudy, stringy mass you’ll see going out in the bottom of the bottle that’s formed during fermentation.
Although little research exists on the “mother”, it’s considered to have many health benefits as a result of presence of beneficial bacteria (primarily Acetobacter). P.S. the Goli apple cider vinegar gummies retain the mother, too. Well, at the least it says so on the bottle.
Just because apple cider vinegar contains bacteria doesn’t mean it offers probiotic benefit. For this to earn the coveted title of probiotic, the bacteria must be proven to supply a health benefit. Unfortunately for apple cider vinegar, that hasn’t happened, yet.
Another reason apple cider vinegar is thought to help ease bloat and support digestion is basically because apples retain the prebiotic fiber pectin. Prebiotics feed our good gut bacteria so they can survive and thrive. Although apple cider vinegar does retain some of the pectin from the apples it’s made from, you’ll get a lot more pectin from eating an apple when compared to a shot or perhaps a gummy of apple cider vinegar. Plus, apples are high in other good-for-you nutrients, like quercetin and vitamin C.
Bottom line: If you’re looking to get probiotics into your entire day, you’re better off eating fermented foods, like kimchi and yogurt, or going for a probiotic supplement than relying on apple cider vinegar or apple cider vinegar gummies. As for getting more pectin into your entire day, just eat an apple!
DOES APPLE CIDER VINEGAR HELP WITH BLOOD SUGAR?
Well, we might have a success here. The most promising good thing about apple cider vinegar is its effect on blood sugar levels.
The acetic acid in apple cider vinegar is considered to block enzymes that digest starch, a kind of carb, resulting in a lowered rise in blood sugar and insulin levels after eating. Plus, the acidity of vinegar has been shown to delay stomach emptying. Meaning a slower release of glucose from the carb-containing food into the bloodstream.
The current evidence, while not overwhelmingly convincing, does seem to aid this. One small study compared the blood sugar and insulin changes after people with diabetes consumed a bagel and OJ with or without apple cider vinegar. The group that had apple cider vinegar had significantly lower blood sugar and insulin responses.
Although adding apple cider vinegar to a carb-rich meal might be helpful for those struggling with high blood sugar, it’s not just a suitable replacement blood sugar medication. If you’re currently taking any, make sure you speak together with your doctor before adding apple cider vinegar regularly to your diet.
Should you choose choose to include apple cider vinegar to your daily diet for blood sugar management, it’s probably best in order to avoid apple cider vinegar gummies because they contain added sugar, which could then negate much of the blood sugar good thing about the vinegar.
DOES APPLE CIDER VINEGAR HELP WITH WEIGHT LOSS?
Perhaps a tiny bit, but it’s unlikely that regular usage of apple cider vinegar could have a substantial effect on weight. A small, twelve-week study in Japan discovered that daily usage of two tablespoons of apple cider vinegar (diluted in water) while carrying out a reduced-calorie diet amplified the weight reduction effects of the diet.
How might apple cider vinegar affect weight? Remember, apple cider vinegar may support blood sugar control, this means it may potentially help manage cravings. It is also believed that apple cider vinegar may help suppress appetite. However, it’s unclear if the appetite-suppressing effects are due to any compounds in the vinegar or its unpleasant taste. One study discovered that vinegar ingestion decreased appetite because it invoked feelings of nausea. If this is valid, it’s unlikely that the delicious tasting Goli apple cider vinegar gummies could have exactly the same effect.
A dietitian’s thought? The weight reduction effects are more psychological and indirect. If incorporating apple cider vinegar into your entire day makes you’re feeling like you’re doing something healthy, then it could place you in the mindset of wanting to produce other healthy choices through the day, which are what really cause weight loss.
Bottom line: It is extremely unlikely that apple cider vinegar alone, no matter the form, will allow you to lose weight. After all, no-one food or ingredient alone is responsible for weight reduction – it’s about the entire of your daily diet and lifestyle. Washing down Chick-Fil-A with apple cider vinegar each day won’t block out the Chick-Fil-A.
APPLE CIDER VINEGAR GUMMIES SIDE EFFECTS – IS THERE ANYTHING TO WORRY ABOUT?
Goli apple cider vinegar gummies contain added sugar. Although they just contain one gram of added sugar per gummy, Goli recommends consuming up to six gummies per day. As mentioned previously, this may potentially negate much of the blood sugar good thing about apple cider vinegar (which is it’s most promising health benefit).
Plus, supplements aren’t regulated by the FDA for quality, safety or efficacy before entering the market and making health claims. There were studies that have shown that certain apple cider vinegar supplements do not contain what the label says; some are way above and some are far below the listed levels of acetic acid.
apple cider vinegar gummies review
BOTTOM LINE: APPLE CIDER VINEGAR GUMMIES REVIEW
Could it be worth taking apple cider vinegar gummies? Short answer: no.
As far as apple cider vinegar is concerned, it’s no magic bullet but it’s not necessarily snake oil, either. Its most promising health benefit is so it may potentially assistance with blood sugar control. However, it will be won’t “detox” you and it’s highly unlikely that apple cider vinegar alone will rid you of bloat or help you lose weight. Could it improve your other weight reduction efforts? Maybe, but we just don’t know for sure.
I’m not against adding apple cider vinegar to your daily diet because there is apparently hardly any risk in doing this, but do yourself a favor and skip the gummies. They’ve added sugar (which could negate much of the blood sugar benefit) and aren’t regulated by the FDA.
Instead, stick with good ol’apple cider vinegar in its original form original (it’s much cheaper, too). Up to 1 to two tablespoons per day is apparently well tolerated and falls consistent with the amounts most studies have used. I would recommend incorporating it into meals by creating a marinade or an apple cider vinaigrette dressing.
Should you choose elect to take apple cider vinegar on its own, please make sure you dilute it to minimize risk to your teeth and throat as it is extremely acidic.