Apple cider vinegar has been trendy as a “detox” drink for weight reduction and bloat. The latest 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 have a go through the real-live evidence. Keep reading with 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 is then combined with Apple Cider Vinegar Gummies bacteria and yeast – similar to making beer or wine – and permitted to ferment. The sugars are first converted into ethanol and then converted to acetic acid.
(This may have happened in your kitchen, accidentally, if you left a 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. All of the health great things about apple cider vinegar are related to the acetic acid.
WHAT ARE APPLE CIDER VINEGAR GUMMIES?
Maybe 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 far more palatable way, the supplement manufacturer Goli created 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 while the gelling agent), and added B vitamins.
In line with 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 desk
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 all of us, we’ve an integrated detoxification system: our liver and kidneys!
No food or supplement will “detox” you; however, you will find things you certainly can do to greatly help support your built-in detoxification system. Eating a balanced, produce-rich diet, engaging in frequent exercise, staying hydrated, and getting adequate sleep, to name a few.
DOES APPLE CIDER VINEGAR HELP WITH BLOATING OR DIGESTION?
The evidence is not strong with this claim. While 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 provides 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 considered to have many health advantages as a result of presence of beneficial bacteria (primarily Acetobacter). P.S. the Goli apple cider vinegar gummies contain the mother, too. Well, at least it says etc the bottle.
Just because apple cider vinegar contains bacteria doesn’t mean it provides probiotic benefit. For this 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 relieve bloat and support digestion is really because apples contain 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 created from, you’ll receive a lot more pectin from eating an apple when compared to 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.
Important thing: If you’re wanting to get probiotics into every day, you’re better off eating fermented foods, like kimchi and yogurt, or taking a probiotic supplement than relying on apple cider vinegar or apple cider vinegar gummies. As for how to get more pectin into every day, just eat an apple!
DOES APPLE CIDER VINEGAR HELP WITH BLOOD SUGAR?
Well, we might have a winner here. The absolute most promising advantage of apple cider vinegar is its effect on blood sugar levels levels.
The acetic acid in apple cider vinegar is considered to block enzymes that digest starch, a kind of carb, ultimately causing a lesser rise in blood sugar levels and insulin levels after eating. Plus, the acidity of vinegar has been proven to delay stomach emptying. Meaning a slower release of glucose from the carb-containing food to the bloodstream.
The current evidence, although not overwhelmingly convincing, does seem to guide 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 could possibly be great for those struggling with high glucose levels, it is not a suitable replacement for blood sugar levels medication. If you are currently taking any, be sure to speak together with your doctor before adding apple cider vinegar regularly to your diet.
Should you choose to include apple cider vinegar to your daily diet for blood sugar levels management, it’s probably best in order to avoid apple cider vinegar gummies simply because they contain added sugar, that could then negate much of the blood sugar levels advantage of 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 can have a significant effect on weight. A tiny, twelve-week study in Japan found that daily usage of two tablespoons of apple cider vinegar (diluted in water) while following a reduced-calorie diet amplified the weight reduction aftereffects of the diet.
How might apple cider vinegar affect weight? Remember, apple cider vinegar may support blood sugar levels control, this means it may potentially help manage cravings. It is also 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 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 same effect.
A dietitian’s thought? The weight reduction effects are far more psychological and indirect. If incorporating apple cider vinegar into every day makes you’re feeling like you’re doing something healthy, then it may place you in the mindset of wanting to make other healthy choices throughout the day, which are what really lead to weight loss.
Important thing: It is rather unlikely that apple cider vinegar alone, no matter the proper execution, will allow you to lose weight. In the end, nobody food or ingredient alone is responsible for weight reduction – it’s about the complete of your daily diet and lifestyle. Washing down Chick-Fil-A with apple cider vinegar each and 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 just contain one gram of added sugar per gummy, Goli recommends consuming up to six gummies per day. As previously mentioned previously, this may potentially negate much of the blood sugar levels 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 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 quantities 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.
In terms of apple cider vinegar is worried, it’s no magic bullet but it’s definitely not snake oil, either. Its most promising health benefit is so it may 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 improve your other weight reduction efforts? Maybe, but we only 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 miss out the gummies. They’ve 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 1 to two tablespoons per day is apparently well tolerated and falls in line 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 on its own, please be sure to dilute it to minimize risk to your teeth and throat because it is extremely acidic.