Apple cider vinegar has been trendy as a “detox” drink for weight reduction and bloat. The newest 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 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 blended with Apple Cider Vinegar Gummies bacteria and yeast – just like making beer or wine – and permitted to ferment. The sugars are first changed 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 more than you realized. When 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 advantages of apple cider vinegar are caused by the acetic acid.
WHAT ARE APPLE CIDER VINEGAR GUMMIES?
Maybe you have tried drinking apple cider vinegar alone? Yeah, it’s not pleasant! So, to help people obtain the supposed advantages of Basix Salts apple cider vinegar in an even more palatable way, the supplement manufacturer Goli developed the genius idea 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.
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 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 can find things you are able to do to help support your built-in detoxification system. Eating a balanced, produce-rich diet, doing regular exercise, staying hydrated, and getting adequate sleep, to name a few.
DOES APPLE CIDER VINEGAR HELP WITH BLOATING OR DIGESTION?
The evidence isn’t strong for this claim. While it would be really nice to have a simple solution to that particular uncomfortable tightness in your belly or constipation, apple cider vinegar gummies might not be the magic solution.
Raw apple cider vinegar provides 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 thought to have many health benefits because of the presence of beneficial bacteria (primarily Acetobacter). P.S. the Goli apple cider vinegar gummies support the mother, too. Well, at the very least it says etc the bottle.
Simply because apple cider vinegar contains bacteria doesn’t mean it offers probiotic benefit. For this to earn the coveted title of probiotic, the bacteria should 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 ease bloat and support digestion is basically because apples support the prebiotic fiber pectin. Prebiotics feed our good gut bacteria so that they can survive and thrive. Although apple cider vinegar does retain a few of the pectin from the apples it’s made from, you’ll receive far more pectin from eating an apple than a shot or 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 wanting to get probiotics into every day, you’re better off eating fermented foods, like kimchi and yogurt, or going for a probiotic supplement than relying 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 successful here. The absolute most promising advantage of apple cider vinegar is its effect on blood glucose levels.
The acetic acid in apple cider vinegar is thought to block enzymes that digest starch, a form of carb, resulting in a lowered rise in blood glucose and insulin levels after eating. Plus, the acidity of vinegar has been demonstrated 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 aid this. One small study compared the blood glucose 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 glucose and insulin responses.
Although adding apple cider vinegar to a carb-rich meal might be great for those fighting high glucose levels, it is not really a suitable alternative to blood glucose medication. If you are 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 diet for blood glucose management, it’s probably best to prevent apple cider vinegar gummies because they contain added sugar, which may then negate much of the blood glucose advantage 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 will have a substantial effect on weight. A tiny, twelve-week study in Japan discovered that daily use of two tablespoons of apple cider vinegar (diluted in water) while following 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 glucose control, meaning it might 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 is true, it’s unlikely that the delicious tasting Goli apple cider vinegar gummies might have the exact 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’re feeling like you’re doing something healthy, then it might put you in the mindset of wanting to create other healthy choices through the day, which are what really cause weight loss.
Main point here: It is rather unlikely that apple cider vinegar alone, regardless of the form, will allow you to lose weight. After all, 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 each and every 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 only contain one gram of added sugar per gummy, Goli recommends consuming up to six gummies per day. As stated previously, this might potentially negate much of the blood glucose advantage 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 quantities 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 concerned, it’s no magic bullet but it’s definitely not snake oil, either. Its most promising health benefit is so it might assistance with blood glucose 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 only don’t know for sure.
I’m not against adding apple cider vinegar to your diet because there is apparently almost no risk in doing this, but do yourself a favor and skip the gummies. They’ve added sugar (which could negate much of the blood glucose 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 each day is apparently well tolerated and falls consistent 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 to dilute it to minimize risk to your teeth and throat because it is very acidic.