Apple cider vinegar has been trendy as a “detox” drink for weight loss and bloat. The most recent and greatest method 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 for this dietitian’s apple cider vinegar gummies review!
Red apple sliced horizontally
WHAT IS APPLE CIDER VINEGAR, EXACTLY?
Apple cider vinegar is made of crushing fresh apples to release the juice which can be then blended with Apple Cider Vinegar Gummies bacteria and yeast – much like making beer or wine – and permitted to ferment. The sugars are first became ethanol and then transformed into acetic acid.
(This may have happened in your kitchen, accidentally, if you left a wine for more than you realized. When it has begun 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. All the health advantages of apple cider vinegar are attributed to the acetic acid.
WHAT ARE APPLE CIDER VINEGAR GUMMIES?
Perhaps you have tried drinking apple cider vinegar by itself? Yeah, it’s not pleasant! So, to simply help people obtain the supposed advantages of Beard Salts apple cider vinegar in a more palatable way, the supplement manufacturer Goli created the genius notion of packaging the vinegar right 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 while the gelling agent), and added B vitamins.
According to 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 made of real apple cider vinegar. Since there isn’t any research on apple cider vinegar gummies (yet), let’s discuss the supposed advantages of apple cider vinegar.
DOES APPLE CIDER VINEGAR DETOX YOUR BODY?
I’ll cut to the chase here: no. Lucky for us, we’ve an integrated detoxification system: our liver and kidneys!
No food or supplement will “detox” you; however, there are things you can certainly do to simply help support your built-in detoxification system. Eating a balanced, produce-rich diet, doing regular exercise, staying hydrated, and getting adequate sleep, to call a few.
DOES APPLE CIDER VINEGAR HELP WITH BLOATING OR DIGESTION?
The evidence isn’t strong for this claim. Whilst it could be really nice to truly have a simple solution compared to that uncomfortable tightness in your belly or constipation, apple cider vinegar gummies may not be the magic solution.
Raw apple cider vinegar offers the “mother” – that cloudy, stringy mass you’ll see chilling out at the end of the bottle that’s formed during fermentation.
Although little research exists on the “mother”, it’s thought to have many health advantages because of the presence of beneficial bacteria (primarily Acetobacter). P.S. the Goli apple cider vinegar gummies retain the mother, too. Well, at the very least it says so on the bottle.
Simply because apple cider vinegar contains bacteria doesn’t mean it gives probiotic benefit. For it to earn the coveted title of probiotic, the bacteria should be proven to offer 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 really 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 far more pectin from eating an apple when compared to a shot or a gummy of apple cider vinegar. Plus, apples are saturated in other good-for-you nutrients, like quercetin and vitamin C.
Main point here: If you’re wanting to get probiotics into every day, you’re better off eating fermented foods, like kimchi and yogurt, or having a probiotic supplement than counting on apple cider vinegar or apple cider vinegar gummies. In terms of ways to get more pectin into every day, just eat an apple!
DOES APPLE CIDER VINEGAR HELP WITH BLOOD SUGAR?
Well, we may have a success here. Probably the most promising good thing about apple cider vinegar is its impact on blood sugar levels levels.
The acetic acid in apple cider vinegar is thought to block enzymes that digest starch, a form of carb, resulting in a diminished rise in blood sugar levels 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 in to the bloodstream.
The present evidence, while not overwhelmingly convincing, does seem to guide this. One small study compared the blood sugar levels and insulin changes after people who have diabetes consumed a bagel and OJ with or without apple cider vinegar. The group that had apple cider vinegar had significantly lower blood sugar levels and insulin responses.
Although adding apple cider vinegar to a carb-rich meal might be helpful for those experiencing high blood sugar levels, it’s not a suitable replacement blood sugar levels medication. If you’re currently taking any, make sure to speak with your doctor before adding apple cider vinegar regularly to your diet.
If you do choose to add apple cider vinegar to your diet for blood sugar levels management, it’s probably best to prevent apple cider vinegar gummies simply because they contain added sugar, which could then negate much of the blood sugar levels good thing about the vinegar.
DOES APPLE CIDER VINEGAR HELP WITH WEIGHT LOSS?
Perhaps a little bit, but it’s unlikely that regular usage of apple cider vinegar may have an important impact on weight. A tiny, twelve-week study in Japan unearthed that daily usage of two tablespoons of apple cider vinegar (diluted in water) while carrying out a reduced-calorie diet amplified the fat loss aftereffects of the diet.
How might apple cider vinegar affect weight? Remember, apple cider vinegar may support blood sugar levels control, meaning it might 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 because of any compounds in the vinegar or its unpleasant taste. One study unearthed that vinegar ingestion decreased appetite because it invoked feelings of nausea. If this is true, it’s unlikely that the delicious tasting Goli apple cider vinegar gummies could have exactly the same effect.
A dietitian’s thought? The fat loss effects tend to be more psychological and indirect. If incorporating apple cider vinegar into every day makes you feel like you’re doing something healthy, then it could place you in the mindset of wanting to make other healthy choices each day, which are what really cause weight loss.
Main point here: It is rather unlikely that apple cider vinegar alone, irrespective of the proper execution, can help you lose weight. After all, no one food or ingredient alone is responsible for weight loss – it’s about the whole of your diet and lifestyle. Washing down Chick-Fil-A with apple cider vinegar every 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 simply contain one gram of added sugar per gummy, Goli recommends consuming as much as six gummies per day. As mentioned previously, this may potentially negate much of the blood sugar levels 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 has been studies that have shown that certain apple cider vinegar supplements don’t contain what the label says; some are way above and some are far below the listed degrees of acetic acid.
apple cider vinegar gummies review
BOTTOM LINE: APPLE CIDER VINEGAR GUMMIES REVIEW
Is it worth taking apple cider vinegar gummies? Short answer: no.
As far as apple cider vinegar is worried, it’s no magic bullet but it’s definitely not snake oil, either. Its most promising health benefit is that it might assistance with blood sugar levels 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 enhance your other fat loss efforts? Maybe, but we only don’t know for sure.
I’m not against adding apple cider vinegar to your diet since there is apparently almost no risk in this, but do yourself a favor and miss the gummies. They have added sugar (which could negate much of the blood sugar levels 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 one to two tablespoons daily is apparently well tolerated and falls in accordance with the amounts most studies have used. I will suggest incorporating it into meals by creating a marinade or an apple cider vinaigrette dressing.
If you do choose to take apple cider vinegar by itself, please make sure to dilute it to minimize risk to your teeth and throat since it is quite acidic.