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 look at the real-live evidence. Keep reading for 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 will 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 converted into ethanol and then transformed into acetic acid.
(This may have happened in your kitchen, accidentally, in the event that you left a wine for longer than you realized. If 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. All of the health great things about apple cider vinegar are attributed to the acetic acid.
WHAT ARE APPLE CIDER VINEGAR GUMMIES?
Have you ever tried drinking apple cider vinegar on its own? Yeah, it’s not pleasant! So, to simply help people obtain the supposed great things about Basix Salts apple cider vinegar in a far 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 while 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 dining 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 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 have an integral detoxification system: our liver and kidneys!
No food or supplement will “detox” you; however, you will find things you are able to 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 mention a few.
DOES APPLE CIDER VINEGAR HELP WITH BLOATING OR DIGESTION?
The evidence is not strong for this claim. While it will be really nice to really have a simple solution 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 hanging out at the bottom of the bottle that’s formed during fermentation.
Although little research exists on the “mother”, it’s considered to have many health benefits because of the presence of beneficial bacteria (primarily Acetobacter). P.S. the Goli apple cider vinegar gummies retain the mother, too. Well, at least it says etc the bottle.
Simply because apple cider vinegar contains bacteria doesn’t mean it gives probiotic benefit. For this to earn the coveted title of probiotic, the bacteria must be proven to supply 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 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 created from, you’ll receive a whole lot 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.
Main point here: 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 counting on apple cider vinegar or apple cider vinegar gummies. As for getting more pectin into your day, just eat an apple!
DOES APPLE CIDER VINEGAR HELP WITH BLOOD SUGAR?
Well, we may have successful here. The most promising good thing about apple cider vinegar is its effect on blood sugar levels.
The acetic acid in apple cider vinegar is considered to block enzymes that digest starch, a kind of carb, ultimately causing a lower 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 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 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 and insulin responses.
Although adding apple cider vinegar to a carb-rich meal could be ideal for those experiencing high glucose levels, it’s not really a suitable alternative to 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.
Should you choose to include apple cider vinegar to your daily diet for blood sugar management, it’s probably best to prevent apple cider vinegar gummies since they contain added sugar, which could then negate a lot of the blood sugar good thing about the vinegar.
DOES APPLE CIDER VINEGAR HELP WITH WEIGHT LOSS?
Perhaps a touch, but it’s unlikely that regular consumption of apple cider vinegar may have a significant effect on weight. A small, twelve-week study in Japan found that daily consumption of two tablespoons of apple cider vinegar (diluted in water) while adhering to a reduced-calorie diet amplified the fat loss aftereffects of the diet.
How might apple cider vinegar affect weight? Remember, apple cider vinegar may support blood sugar control, meaning it might help manage cravings. Additionally it is 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 found that vinegar ingestion decreased appetite because it invoked feelings of nausea. If this is valid, it’s unlikely that the delicious tasting Goli apple cider vinegar gummies might have exactly the same effect.
A dietitian’s thought? The fat loss effects are more psychological and indirect. If incorporating apple cider vinegar into your day makes you are feeling like you’re doing something healthy, then it might place you in the mindset of wanting to create other healthy choices through the day, which are what really result in weight loss.
Main point here: It’s very unlikely that apple cider vinegar alone, irrespective of the form, can help you lose weight. All things considered, nobody food or ingredient alone is responsible for weight loss – it’s about the complete of your daily 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 only contain one gram of added sugar per gummy, Goli recommends consuming up to six gummies per day. As mentioned previously, this may potentially negate a lot of the blood sugar 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 which 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.
In terms of 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 might 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 help you lose weight. Could it enhance your other fat loss efforts? Maybe, but we just don’t know for sure.
I’m not against adding apple cider vinegar to your daily diet since there is apparently very little risk in this, but do yourself a favor and miss the gummies. They have added sugar (which could negate a lot 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 is apparently well tolerated and falls in accordance with the amounts most studies have used. I will suggest incorporating it into meals by creating a marinade or an apple cider vinaigrette dressing.
Should you elect to take apple cider vinegar on its own, please be sure to dilute it to minimize risk to your teeth and throat since it is quite acidic.