Apple cider vinegar has been trendy as a “detox” drink for weight reduction and bloat. The latest 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 have a go through 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 of crushing fresh apples to produce the juice which is then blended with Apple Cider Vinegar Gummies bacteria and yeast – similar to making beer or wine – and allowed to ferment. The sugars are first converted into ethanol and then converted to 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 advantages of apple cider vinegar are attributed 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 simply help people obtain the supposed advantages of Bogan Brews apple cider vinegar in an even more palatable way, the supplement manufacturer Goli developed the genius notion of packaging the vinegar 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 because 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 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 have an integrated detoxification system: our liver and kidneys!
No food or supplement will “detox” you; however, there are things you certainly can do to simply help support your built-in detoxification system. Eating a balanced, produce-rich diet, participating in frequent 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 because of this claim. Whilst it would be very nice to really 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 contains the “mother” – that cloudy, stringy mass you’ll see going 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 advantages as a result of presence of beneficial bacteria (primarily Acetobacter). P.S. the Goli apple cider vinegar gummies retain the mother, too. Well, at the least it says etc the bottle.
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 ease bloat and support digestion is basically because apples retain 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 much more pectin from eating an apple than a shot or perhaps 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 your day, you’re better off eating fermented foods, like kimchi and yogurt, or having a probiotic supplement than relying on apple cider vinegar or apple cider vinegar gummies. 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. The most promising advantageous asset of apple cider vinegar is its influence on blood sugar levels.
The acetic acid in apple cider vinegar is thought to block enzymes that digest starch, a form of carb, ultimately causing a diminished rise in blood sugar 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 into the bloodstream.
The current evidence, but not overwhelmingly convincing, does seem to guide 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 might be helpful for those experiencing high blood sugar levels, it’s not just a suitable replacement blood sugar medication. If you should be currently taking any, make sure you 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 management, it’s probably best in order to avoid apple cider vinegar gummies because they contain added sugar, that could then negate a lot of the blood sugar advantageous asset 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 could have a substantial influence on weight. A small, 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 loss effects of the diet.
How might apple cider vinegar affect weight? Remember, apple cider vinegar may support blood sugar control, this means it may 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 because of 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 might have exactly the same effect.
A dietitian’s thought? The weight loss effects tend to be more psychological and indirect. If incorporating apple cider vinegar into your day makes you feel like you’re doing something healthy, then it might put you in the mindset of wanting to make other healthy choices during the day, which are what really result in weight loss.
Important thing: It is rather unlikely that apple cider vinegar alone, irrespective of the shape, will help you lose weight. After all, no body 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 each 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 only contain one gram of added sugar per gummy, Goli recommends consuming up to six gummies per day. As stated previously, this can potentially negate a lot of the blood sugar advantageous asset 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 marketplace and making health claims. There has been 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 may potentially assistance with blood sugar control. However, it definitely won’t “detox” you and it’s highly unlikely that apple cider vinegar alone will rid you of bloat or allow you to lose weight. Could it boost your other weight loss efforts? Maybe, but we only don’t know for sure.
I’m not against adding apple cider vinegar to your diet 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 a lot 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 1 to two tablespoons each day seems to be well tolerated and falls in line with the amounts most studies have used. I will suggest incorporating it into meals by making a marinade or an apple cider vinaigrette dressing.
If you do decide to take apple cider vinegar alone, please make sure you dilute it to minimize risk to your teeth and throat as it is quite acidic.