Apple cider vinegar has been trendy as a “detox” drink for weight loss and bloat. The most recent and greatest solution 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 to release the juice which will be then blended with Apple Cider Vinegar Gummies bacteria and yeast – just like making beer or wine – and permitted to ferment. The sugars are first converted into ethanol and then changed into acetic acid.
(This may have also happened in your kitchen, accidentally, if you left a wine for longer than you realized. If 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. The majority 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 alone? Yeah, it’s not pleasant! So, to help people obtain the supposed great things about Beard Salts apple cider vinegar in an even more palatable way, the supplement manufacturer Goli came up with the genius concept 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 whilst 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 constructed of 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’ve an integrated detoxification system: our liver and kidneys!
No food or supplement will “detox” you; however, you can find things you are able to do to help support your built-in detoxification system. Eating a balanced, produce-rich diet, doing physical 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 would be really nice to truly have a simple solution to that particular uncomfortable tightness in your belly or constipation, apple cider vinegar gummies may not be the magic solution.
Raw apple cider vinegar provides the “mother” – that cloudy, stringy mass you’ll see chilling 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 advantages because of the presence of beneficial bacteria (primarily Acetobacter). P.S. the Goli apple cider vinegar gummies contain the mother, too. Well, at least it says so on the bottle.
Just because apple cider vinegar contains bacteria doesn’t mean it offers probiotic benefit. For it to earn the coveted title of probiotic, the bacteria should be proven to provide 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 contain the prebiotic fiber pectin. Prebiotics feed our good gut bacteria so that they’ll survive and thrive. Although apple cider vinegar does retain a few of the pectin from the apples it’s produced from, you’ll get far more pectin from eating an apple than a shot or even a gummy of apple cider vinegar. Plus, apples are filled with other good-for-you nutrients, like quercetin and vitamin C.
Main point here: If you’re seeking to get probiotics into your 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. As for getting more pectin into your day, just eat an apple!
DOES APPLE CIDER VINEGAR HELP WITH BLOOD SUGAR?
Well, we might have successful here. Probably the most promising advantage of apple cider vinegar is its influence on blood glucose levels.
The acetic acid in apple cider vinegar is considered to block enzymes that digest starch, a form of carb, leading to less rise in blood glucose and insulin levels after eating. Plus, the acidity of vinegar has been shown to delay stomach emptying. Meaning a slower release of glucose from a carb-containing food in to the bloodstream.
The current evidence, but not overwhelmingly convincing, does seem to support this. One small study compared the blood glucose 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 glucose and insulin responses.
Although adding apple cider vinegar to a carb-rich meal could be great for those experiencing high blood sugar, it’s not really a suitable alternative to blood glucose medication. If you’re currently taking any, be sure to speak with your doctor before adding apple cider vinegar regularly to your diet.
Should you choose to incorporate apple cider vinegar to your daily diet for blood glucose management, it’s probably best to prevent apple cider vinegar gummies since they contain added sugar, which may then negate much of the blood glucose advantage of the vinegar.
DOES APPLE CIDER VINEGAR HELP WITH WEIGHT LOSS?
Perhaps a tiny bit, but it’s unlikely that regular consumption of apple cider vinegar can have an important influence on weight. A tiny, twelve-week study in Japan found that daily consumption of two tablespoons of apple cider vinegar (diluted in water) while adhering to a reduced-calorie diet amplified the fat loss ramifications of the diet.
How might apple cider vinegar affect weight? Remember, apple cider vinegar may support blood glucose control, which means it might help manage cravings. Additionally it is believed that apple cider vinegar could 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 found 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 would have the exact same effect.
A dietitian’s thought? The fat loss effects are more psychological and indirect. If incorporating apple cider vinegar into your 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 extremely unlikely that apple cider vinegar alone, irrespective of the proper execution, will help you lose weight. All things considered, no one food or ingredient alone is responsible for weight loss – it’s about the entire of your daily diet and lifestyle. Washing down Chick-Fil-A with apple cider vinegar each and every day won’t wipe 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 previously mentioned previously, this can potentially negate much of the blood glucose advantage of 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 which 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
Is it worth taking apple cider vinegar gummies? Short answer: no.
So far as apple cider vinegar is concerned, it’s no magic bullet but it’s definitely not snake oil, either. Its most promising health benefit is so it might assistance with blood glucose 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 assist you to lose weight. Could it boost your other fat loss 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 almost no risk in doing so, but do yourself a favor and skip the gummies. They’ve added sugar (which could negate much of the blood glucose benefit) and aren’t regulated by the FDA.
Instead, stay with good ol’apple cider vinegar in its original form original (it’s much cheaper, too). Up to at least one to two tablespoons daily is apparently well tolerated and falls consistent with the amounts most studies have used. I suggest incorporating it into meals by building a marinade or an apple cider vinaigrette dressing.
Should you decide to take apple cider vinegar alone, please be sure to dilute it to minimize risk to your teeth and throat because it is very acidic.