Apple cider vinegar has been trendy as a “detox” drink for weight reduction 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 have a go through 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 from crushing fresh apples to release the juice that is then mixed with Apple Cider Vinegar Gummies bacteria and yeast – just like making beer or wine – and allowed to ferment. The sugars are first became ethanol and then changed into acetic acid.
(This may have also happened in your kitchen, accidentally, in the event that you left a bottle of wine 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?
Have you ever 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 a more palatable way, the supplement manufacturer Goli came up with 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.
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 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 all of us, we’ve a built-in detoxification system: our liver and kidneys!
No food or supplement will “detox” you; however, you can find things you can do to help support your built-in detoxification system. Eating a balanced, produce-rich diet, engaging in physical exercise, staying hydrated, and getting adequate sleep, to call a few.
DOES APPLE CIDER VINEGAR HELP WITH BLOATING OR DIGESTION?
The evidence is not strong for this claim. Whilst it would be really nice to really have a simple solution 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 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 due to the presence of beneficial bacteria (primarily Acetobacter). P.S. the Goli apple cider vinegar gummies support the mother, too. Well, at least it says etc the bottle.
Because apple cider vinegar contains bacteria doesn’t mean it offers probiotic benefit. Because of it to earn the coveted title of probiotic, the bacteria must certanly 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 ease bloat and support digestion is basically because apples support the prebiotic fiber pectin. Prebiotics feed our good gut bacteria so that they can 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 the usual shot or a gummy of apple cider vinegar. Plus, apples are packed with other good-for-you nutrients, like quercetin and vitamin C.
Bottom line: If you’re looking to get probiotics into your day, you’re better off eating fermented foods, like kimchi and yogurt, or taking a probiotic supplement than counting on apple cider vinegar or apple cider vinegar gummies. As for ways to get more pectin into your day, just eat an apple!
DOES APPLE CIDER VINEGAR HELP WITH BLOOD SUGAR?
Well, we might have successful here. The most promising benefit of apple cider vinegar is its impact on blood sugar levels levels.
The acetic acid in apple cider vinegar is considered to block enzymes that digest starch, a type of carb, leading to a lowered rise in blood sugar levels and insulin levels after eating. Plus, the acidity of vinegar has been demonstrated to delay stomach emptying. Meaning a slower release of glucose from the carb-containing food into the bloodstream.
The present evidence, but not overwhelmingly convincing, does seem to aid this. One small study compared the blood sugar levels and insulin changes after individuals 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 levels and insulin responses.
Although adding apple cider vinegar to a carb-rich meal might be helpful for those fighting high glucose levels, it’s not just a suitable replacement for blood sugar levels medication. If you are currently taking any, make sure to speak with your doctor before adding apple cider vinegar regularly to your diet.
Should you choose to add apple cider vinegar to your diet for blood sugar levels management, it’s probably best to prevent apple cider vinegar gummies since they contain added sugar, which may then negate a lot of the blood sugar levels benefit of 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 will have a significant impact on weight. A tiny, 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 fat loss ramifications of the diet.
How might apple cider vinegar affect weight? Remember, apple cider vinegar may support blood sugar levels control, this means it could potentially 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 as a result of any compounds in the vinegar or its unpleasant taste. One study discovered that vinegar ingestion decreased appetite as it invoked feelings of nausea. If this is valid, it’s unlikely that the delicious tasting Goli apple cider vinegar gummies could have the exact same effect.
A dietitian’s thought? The fat loss effects tend to be more psychological and indirect. If incorporating apple cider vinegar into your day makes you’re feeling like you’re doing something healthy, then it might place you in the mindset of wanting to produce other healthy choices through the day, which are what really lead to weight loss.
Bottom line: It is rather unlikely that apple cider vinegar alone, regardless of the form, will allow you to lose weight. In the end, no one food or ingredient alone is responsible for weight reduction – it’s about the entire of your diet and lifestyle. Washing down Chick-Fil-A with apple cider vinegar every day won’t cancel 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 around six gummies per day. As mentioned previously, this could potentially negate a lot of the blood sugar levels benefit 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 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 degrees 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 worried, it’s no magic bullet but it’s certainly not snake oil, either. Its most promising health benefit is that it could potentially 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 because there seems to be almost no risk in doing this, but do yourself a favor and miss out the gummies. They have added sugar (which could negate a lot of the blood sugar levels benefit) and aren’t regulated by the FDA.
Instead, stick to good ol’apple cider vinegar in its original form original (it’s much cheaper, too). Up to one to two tablespoons each day seems to be well tolerated and falls in accordance with the amounts most studies have used. I will suggest incorporating it into meals by making a marinade or an apple cider vinaigrette dressing.
Should you decide to take apple cider vinegar alone, please make sure to dilute it to minimize risk to your teeth and throat since it is extremely acidic.