Apple cider vinegar has been trendy as a “detox” drink for weight loss 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 take a consider 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 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, in the event that you left a wine bottle for more 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. All the health advantages of apple cider vinegar are attributed to the acetic acid.
WHAT ARE APPLE CIDER VINEGAR GUMMIES?
Maybe you have tried drinking apple cider vinegar on its own? Yeah, it’s not pleasant! So, to simply help people obtain the supposed advantages of Beard Salts apple cider vinegar in a far more palatable way, the supplement manufacturer Goli came up with the genius idea 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 as 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 desk
APPLE CIDER VINEGAR BENEFITS
The Goli apple cider vinegar gummies are constructed 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’ve an integral 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, doing regular 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. Whilst it could be really nice to 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 hanging 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 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.
Just because apple cider vinegar contains bacteria doesn’t mean it provides probiotic benefit. For it to earn the coveted title of probiotic, the bacteria must certanly 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 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 get much more pectin from eating an apple when compared to a shot or perhaps a gummy of apple cider vinegar. Plus, apples are packed with other good-for-you nutrients, like quercetin and vitamin C.
Main point here: If you’re seeking to get probiotics into your entire day, you’re better off eating fermented foods, like kimchi and yogurt, or having a probiotic supplement than depending on apple cider vinegar or apple cider vinegar gummies. For ways to get more pectin into your entire day, just eat an apple!
DOES APPLE CIDER VINEGAR HELP WITH BLOOD SUGAR?
Well, we might have successful here. Probably the most promising benefit of apple cider vinegar is its impact on blood sugar levels levels.
The acetic acid in apple cider vinegar is thought to block enzymes that digest starch, a form of carb, resulting in a lesser 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 present evidence, while not overwhelmingly convincing, does seem to guide this. One small study compared the blood sugar levels 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 levels and insulin responses.
Although adding apple cider vinegar to a carb-rich meal might be helpful for those fighting high blood sugar levels, it is not a suitable replacement for blood sugar levels medication. If you should be currently taking any, make sure to speak along with your doctor before adding apple cider vinegar regularly to your diet.
If you do choose to add apple cider vinegar to your daily diet for blood sugar levels management, it’s probably best in order to avoid apple cider vinegar gummies because they contain added sugar, which may then negate much of the blood sugar levels 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 substantial 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 adhering to 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 levels 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 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 the same effect.
A dietitian’s thought? The fat loss effects tend to be more psychological and indirect. If incorporating apple cider vinegar into your entire day makes you are feeling like you’re doing something healthy, then it may put you in the mindset of wanting to create other healthy choices during the day, which are what really lead to weight loss.
Main point here: It is rather unlikely that apple cider vinegar alone, regardless of the shape, will allow you to lose weight. All things considered, no one 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 block 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 previously mentioned previously, this could potentially negate much of the blood sugar levels 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 industry 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
Is it 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 may potentially assistance 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 improve 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 because there is apparently very little risk in doing this, but do yourself a favor and miss out the gummies. They’ve added sugar (which could negate much of the blood sugar levels benefit) and aren’t regulated by the FDA.
Instead, stick to good ol’apple cider vinegar in its original form original (it’s much cheaper, too). Up to at least one to two tablespoons per day is apparently well tolerated and falls in line with the amounts most studies have used. I would suggest incorporating it into meals by building a marinade or an apple cider vinaigrette dressing.
If you do elect 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 very acidic.