Apple cider vinegar has been trendy as a “detox” drink for weight reduction and bloat. The newest 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 take a look at 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 release a the juice which can be then combined with Apple Cider Vinegar Gummies bacteria and yeast – much like making beer or wine – and allowed to ferment. The sugars are first changed into ethanol and then transformed into acetic acid.
(This may have happened in your kitchen, accidentally, if you left a wine bottle 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. A lot of the health advantages of apple cider vinegar are caused by the acetic acid.
WHAT ARE APPLE CIDER VINEGAR GUMMIES?
Perhaps you have tried drinking apple cider vinegar on its own? Yeah, it’s not pleasant! So, to greatly help people obtain the supposed advantages of 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 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 while 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 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 people, we’ve an integrated detoxification system: our liver and kidneys!
No food or supplement will “detox” you; however, you will find things you can do to greatly help support your built-in detoxification system. Eating a balanced, produce-rich diet, doing physical 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 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 end of the bottle that’s formed during fermentation.
Although little research exists on the “mother”, it’s thought to have many health benefits due to the presence of beneficial bacteria (primarily Acetobacter). P.S. the Goli apple cider vinegar gummies retain the mother, too. Well, at the very least it says so on the bottle.
Just because apple cider vinegar contains bacteria doesn’t mean it gives probiotic benefit. For it 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 ease bloat and support digestion is 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 some of the pectin from the apples it’s created from, you’ll get much more pectin from eating an apple when compared to a 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 every day, you’re better off eating fermented foods, like kimchi and yogurt, or going for a probiotic supplement than depending on apple cider vinegar or apple cider vinegar gummies. For how to get more pectin into every day, just eat an apple!
DOES APPLE CIDER VINEGAR HELP WITH BLOOD SUGAR?
Well, we may have a winner here. Probably the most promising advantageous asset 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 form of carb, leading to a lesser rise in blood sugar and insulin levels after eating. Plus, the acidity of vinegar has been shown to delay stomach emptying. Meaning a slower release of glucose from the carb-containing food in to the bloodstream.
The current evidence, although 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 could possibly be great for those fighting high glucose levels, it’s not just a suitable alternative to blood sugar 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 choose to incorporate apple cider vinegar to your daily diet for blood sugar management, it’s probably best to prevent apple cider vinegar gummies because they contain added sugar, which could then negate much of the blood sugar advantageous asset of the vinegar.
DOES APPLE CIDER VINEGAR HELP WITH WEIGHT LOSS?
Perhaps a touch, but it’s unlikely that regular use of apple cider vinegar can have a significant impact on weight. A small, twelve-week study in Japan discovered that daily use 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 control, meaning it may potentially help manage cravings. It’s also thought 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 holds true, it’s unlikely that the delicious tasting Goli apple cider vinegar gummies could have exactly the same effect.
A dietitian’s thought? The fat loss effects are far more psychological and indirect. If incorporating apple cider vinegar into every day makes you feel like you’re doing something healthy, then it may put you in the mindset of wanting to create other healthy choices throughout the day, which are what really cause weight loss.
Bottom line: It is rather unlikely that apple cider vinegar alone, irrespective of the shape, will allow you to lose weight. All things considered, no body 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 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 simply contain one gram of added sugar per gummy, Goli recommends consuming up to six gummies per day. As previously mentioned previously, this can potentially negate much 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 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
Can it be 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 not necessarily snake oil, either. Its most promising health benefit is so 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 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 daily diet since there appears to be hardly any risk in this, but do yourself a benefit and miss out the gummies. They have added sugar (which could negate much of the blood sugar 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 appears to be well tolerated and falls in line with the amounts most studies have used. I would recommend incorporating it into meals by creating a marinade or an apple cider vinaigrette dressing.
Should you choose choose to take apple cider vinegar on its own, please make sure to dilute it to minimize risk to your teeth and throat because it is extremely acidic.