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 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 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 became ethanol and then converted to acetic acid.
(This may also have happened in your kitchen, accidentally, in the event that you left a wine bottle 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 the health benefits of apple cider vinegar are related to the acetic acid.
WHAT ARE APPLE CIDER VINEGAR GUMMIES?
Perhaps you have tried drinking apple cider vinegar by itself? Yeah, it’s not pleasant! So, to simply help people obtain the supposed benefits of Beard Salts apple cider vinegar in a more palatable way, the supplement manufacturer Goli created 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 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 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 an integrated detoxification system: our liver and kidneys!
No food or supplement will “detox” you; however, you can find things you can certainly do to simply help support your built-in detoxification system. Eating a balanced, produce-rich diet, doing frequent 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 because of this claim. Although it could be really 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 offers the “mother” – that cloudy, stringy mass you’ll see going 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 the very 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 ease bloat and support digestion is because apples contain the prebiotic fiber pectin. Prebiotics feed our good gut bacteria so that they can survive and thrive. Although apple cider vinegar does retain a number of the pectin from the apples it’s produced from, you’ll receive a lot more pectin from eating an apple than the usual shot or a gummy of apple cider vinegar. Plus, apples are high in other good-for-you nutrients, like quercetin and vitamin C.
Important thing: If you’re wanting to get probiotics into your entire day, you’re better off eating fermented foods, like kimchi and yogurt, or having a probiotic supplement than counting on apple cider vinegar or apple cider vinegar gummies. In terms of how to get more pectin into your entire day, just eat an apple!
DOES APPLE CIDER VINEGAR HELP WITH BLOOD SUGAR?
Well, we may have a success here. Probably the most promising good thing about 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 type of carb, resulting in less 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 a carb-containing food to the bloodstream.
The current evidence, while 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 be ideal for those experiencing high glucose levels, it is not a suitable replacement blood sugar levels medication. If you’re currently taking any, make sure you speak with your doctor before adding apple cider vinegar regularly to your diet.
Should you choose to incorporate apple cider vinegar to your 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 a lot of the blood sugar levels good thing about the vinegar.
DOES APPLE CIDER VINEGAR HELP WITH WEIGHT LOSS?
Perhaps a small bit, but it’s unlikely that regular use of apple cider vinegar could have an important effect on weight. A small, twelve-week study in Japan unearthed that daily use 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, which means it might help manage cravings. Additionally it is thought that apple cider vinegar may 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 unearthed that vinegar ingestion decreased appetite since 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 your entire day makes you feel like you’re doing something healthy, then it could put you in the mindset of wanting to make other healthy choices each day, which are what really cause weight loss.
Important thing: It’s very unlikely that apple cider vinegar alone, irrespective of the proper execution, will help you lose weight. In the end, no body food or ingredient alone is responsible for weight reduction – it’s about the whole of your diet and lifestyle. Washing down Chick-Fil-A with apple cider vinegar every single 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 up to six gummies per day. As mentioned previously, this might potentially negate a lot of the blood sugar levels good thing about 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 industry 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 levels 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.
In terms of apple cider vinegar is concerned, it’s no magic bullet but it’s certainly not snake oil, either. Its most promising health benefit is that it might help 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 boost your other weight reduction efforts? Maybe, but we only don’t know for sure.
I’m not against adding apple cider vinegar to your diet since there is apparently hardly any risk in doing so, but do yourself a benefit and skip 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 with good ol’apple cider vinegar in its original form original (it’s much cheaper, too). Up to at least one to two tablespoons each day is apparently well tolerated and falls consistent with the amounts most studies have used. I recommend incorporating it into meals by creating a marinade or an apple cider vinaigrette dressing.
Should you decide to take apple cider vinegar by itself, please make sure you dilute it to minimize risk to your teeth and throat since it is extremely acidic.