Apple cider vinegar has been trendy as a “detox” drink for weight loss 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 have a consider 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 of crushing fresh apples to release the juice which is 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 also have happened in your kitchen, accidentally, if you left a wine bottle for longer 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. A lot of the health benefits of apple cider vinegar are attributed to the acetic acid.
WHAT ARE APPLE CIDER VINEGAR GUMMIES?
Maybe you have tried drinking apple cider vinegar alone? Yeah, it’s not pleasant! So, to simply help people obtain the supposed benefits of Basix Salts apple cider vinegar in a more palatable way, the supplement manufacturer Goli came up with the genius notion of packaging the vinegar in to 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.
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 benefits of apple cider vinegar.
DOES APPLE CIDER VINEGAR DETOX YOUR BODY?
I’ll cut to the chase here: no. Lucky for people, we have 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 simply help support your built-in detoxification system. Eating a balanced, produce-rich diet, participating in physical 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. Although it would be really 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 offers the “mother” – that cloudy, stringy mass you’ll see chilling out at the bottom of the bottle that’s formed during fermentation.
Although little research exists on the “mother”, it’s thought to have many health benefits because of the presence of beneficial bacteria (primarily Acetobacter). P.S. the Goli apple cider vinegar gummies contain the mother, too. Well, at the least it says so on the bottle.
Simply because apple cider vinegar contains bacteria doesn’t mean it provides probiotic benefit. For this to earn the coveted title of probiotic, the bacteria must certanly 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 basically 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 number of the pectin from the apples it’s made from, you’ll receive a great deal more pectin from eating an apple than the usual shot or even a gummy of apple cider vinegar. Plus, apples are full of 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 going for a probiotic supplement than relying on apple cider vinegar or apple cider vinegar gummies. For how 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 absolute most promising benefit of apple cider vinegar is its impact on blood sugar levels.
The acetic acid in apple cider vinegar is thought to block enzymes that digest starch, a type of carb, resulting in a diminished rise in blood sugar 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 support 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 could be ideal for those fighting high blood sugar levels, it’s not just a suitable replacement blood sugar medication. If you should be currently taking any, be sure to speak along with your doctor before adding apple cider vinegar regularly to your diet.
If you do choose to include apple cider vinegar to your diet plan for blood sugar management, it’s probably best to avoid apple cider vinegar gummies since they contain added sugar, which may then negate much of the blood sugar benefit of the vinegar.
DOES APPLE CIDER VINEGAR HELP WITH WEIGHT LOSS?
Perhaps a small bit, but it’s unlikely that regular consumption of apple cider vinegar could have a significant impact on weight. A tiny, twelve-week study in Japan found that daily consumption of two tablespoons of apple cider vinegar (diluted in water) while following a reduced-calorie diet amplified the fat loss effects of the diet.
How might apple cider vinegar affect weight? Remember, apple cider vinegar may support blood sugar control, meaning it may potentially help manage cravings. It’s also believed that apple cider vinegar may 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 found that vinegar ingestion decreased appetite since it invoked feelings of nausea. If this is true, it’s unlikely that the delicious tasting Goli apple cider vinegar gummies would have the same effect.
A dietitian’s thought? The fat loss effects are far more psychological and indirect. If incorporating apple cider vinegar into your day makes you’re feeling like you’re doing something healthy, then it could put you in the mindset of wanting to make other healthy choices during the day, which are what really lead to weight loss.
Bottom line: It’s very unlikely that apple cider vinegar alone, regardless of the proper execution, will allow you to lose weight. In the end, no-one food or ingredient alone is responsible for weight loss – it’s about the whole of your diet plan and lifestyle. Washing down Chick-Fil-A with apple cider vinegar each 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 just contain one gram of added sugar per gummy, Goli recommends consuming around six gummies per day. As previously mentioned previously, this might potentially negate much of the blood sugar 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 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.
As 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 that it may potentially help 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 assist you to 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 plan since there seems to be very little risk in doing so, 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, stay with good ol’apple cider vinegar in its original form original (it’s much cheaper, too). Up to one to two tablespoons daily seems to be well tolerated and falls in accordance with the amounts most studies have used. I would suggest incorporating it into meals by creating a marinade or an apple cider vinaigrette dressing.
If you do choose to take apple cider vinegar alone, please be sure to dilute it to minimize risk to your teeth and throat since it is quite acidic.