Apple cider vinegar has been trendy as a “detox” drink for weight loss 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 from crushing fresh apples release a 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 changed into acetic acid.
(This may also have happened in your kitchen, accidentally, in the event that you left a bottle of 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 the health great things about 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 help people obtain the supposed great things about Basix Salts apple cider vinegar in an even more palatable way, the supplement manufacturer Goli came up with the genius concept 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 whilst 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 of 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 people, we’ve a built-in detoxification system: our liver and kidneys!
No food or supplement will “detox” you; however, you will find things you can do to help support your built-in detoxification system. Eating a balanced, produce-rich diet, doing frequent 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 with this claim. Although it would be very 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 considered to have many health benefits due to 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 so on the bottle.
Just because apple cider vinegar contains bacteria doesn’t mean it provides probiotic benefit. Because of it 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 help 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 produced 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 full of other good-for-you nutrients, like quercetin and vitamin C.
Main point here: If you’re seeking to get probiotics into every 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. As for how to get more pectin into every day, just eat an apple!
DOES APPLE CIDER VINEGAR HELP WITH BLOOD SUGAR?
Well, we might have a success here. The most promising benefit of apple cider vinegar is its influence on blood glucose levels.
The acetic acid in apple cider vinegar is considered to block enzymes that digest starch, a type of carb, ultimately causing a lower 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 present evidence, while not overwhelmingly convincing, does seem to guide this. One small study compared the blood glucose and insulin changes after people who have 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 could possibly be helpful for those fighting high blood sugar levels, it’s not just a suitable replacement for blood glucose medication. If you are currently taking any, make sure to speak together with your doctor before adding apple cider vinegar regularly to your diet.
Should you choose to include apple cider vinegar to your diet plan for blood glucose management, it’s probably best to avoid apple cider vinegar gummies simply because they contain added sugar, which could then negate much of the blood glucose benefit of the vinegar.
DOES APPLE CIDER VINEGAR HELP WITH WEIGHT LOSS?
Perhaps a little bit, but it’s unlikely that regular consumption of apple cider vinegar could have a substantial influence on weight. A small, twelve-week study in Japan unearthed that daily consumption of two tablespoons of apple cider vinegar (diluted in water) while following a reduced-calorie diet amplified the weight loss aftereffects of the diet.
How might apple cider vinegar affect weight? Remember, apple cider vinegar may support blood glucose control, which means 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 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 holds true, it’s unlikely that the delicious tasting Goli apple cider vinegar gummies could have the same effect.
A dietitian’s thought? The weight loss effects tend to be more psychological and indirect. If incorporating apple cider vinegar into every day makes you feel like you’re doing something healthy, then it may place you in the mindset of wanting to produce other healthy choices throughout the day, which are what really lead to weight loss.
Main point here: It is rather unlikely that apple cider vinegar alone, irrespective of the shape, will help you lose weight. After all, no body food or ingredient alone is responsible for weight loss – it’s about the entire of your diet plan and lifestyle. Washing down Chick-Fil-A with apple cider vinegar each day won’t wipe 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 as much as six gummies per day. As stated previously, this may potentially negate much of the blood glucose 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 the marketplace 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 quantities 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.
So far as apple cider vinegar is worried, it’s no magic bullet but it’s not necessarily snake oil, either. Its most promising health benefit is that it might help 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 allow you to lose weight. Could it improve your other weight loss efforts? Maybe, but we just don’t know for sure.
I’m not against adding apple cider vinegar to your diet plan since there appears to be very little risk in doing so, 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 with good ol’apple cider vinegar in its original form original (it’s much cheaper, too). Up to one to two tablespoons daily appears to be well tolerated and falls in line with the amounts most studies have used. I 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 make sure to dilute it to minimize risk to your teeth and throat since it is very acidic.