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 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 manufactured out 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 allowed to ferment. The sugars are first changed into ethanol and then transformed into acetic acid.
(This may also have happened in your kitchen, accidentally, if you left a wine for longer 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. A lot of the health benefits 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 greatly help people obtain the supposed benefits of Beard Salts apple cider vinegar in a far more palatable way, the supplement manufacturer Goli created the genius concept of packaging the vinegar right 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.
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 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 benefits 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 integrated detoxification system: our liver and kidneys!
No food or supplement will “detox” you; however, there are things you certainly can do to greatly help support your built-in detoxification system. Eating a balanced, produce-rich diet, engaging in physical exercise, staying hydrated, and getting adequate sleep, to call a few.
DOES APPLE CIDER VINEGAR HELP WITH BLOATING OR DIGESTION?
The evidence isn’t strong with this claim. Whilst it will be really nice to have a simple solution to that particular 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 hanging 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 advantages due to the presence of beneficial bacteria (primarily Acetobacter). P.S. the Goli apple cider vinegar gummies support 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 it to earn the coveted title of probiotic, the bacteria must 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 really because apples support the prebiotic fiber pectin. Prebiotics feed our good gut bacteria so that they’ll survive and thrive. Although apple cider vinegar does retain some of the pectin from the apples it’s created from, you’ll receive much more pectin from eating an apple when compared to a shot or a gummy of apple cider vinegar. Plus, apples are saturated in 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 counting on apple cider vinegar or apple cider vinegar gummies. As for how 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. The most promising good thing about apple cider vinegar is its effect on blood sugar levels.
The acetic acid in apple cider vinegar is thought to block enzymes that digest starch, a kind of carb, leading to a lesser rise in blood sugar 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 in to the bloodstream.
The current evidence, although not overwhelmingly convincing, does seem to aid this. One small study compared the blood sugar 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 sugar and insulin responses.
Although adding apple cider vinegar to a carb-rich meal might be helpful for those fighting high blood sugar levels, it’s not really a suitable replacement blood sugar medication. If you should be currently taking any, make sure you speak with your doctor before adding apple cider vinegar regularly to your diet.
If you do choose to add apple cider vinegar to your diet plan for blood sugar management, it’s probably best to prevent apple cider vinegar gummies since they contain added sugar, that could then negate much 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 use of apple cider vinegar will have a significant 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 loss aftereffects of the diet.
How might apple cider vinegar affect weight? Remember, apple cider vinegar may support blood sugar control, which means it might help manage cravings. It’s also 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 unearthed 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 would have exactly the same effect.
A dietitian’s thought? The weight loss effects are far more psychological and indirect. If incorporating apple cider vinegar into your entire day makes you’re feeling like you’re doing something healthy, then it may place you in the mindset of wanting to create other healthy choices throughout the day, which are what really result in weight loss.
Main point here: It is extremely unlikely that apple cider vinegar alone, regardless of the shape, will allow you to lose weight. After all, nobody food or ingredient alone is responsible for weight reduction – it’s about the entire of your diet plan 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 only contain one gram of added sugar per gummy, Goli recommends consuming as much as six gummies per day. As mentioned previously, this might potentially negate much 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 the market 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 levels 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 concerned, it’s no magic bullet but it’s not necessarily snake oil, either. Its most promising health benefit is that it might assistance 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 assist you to lose weight. Could it improve your other weight loss efforts? Maybe, but we only don’t know for sure.
I’m not against adding apple cider vinegar to your diet plan since there seems to be hardly any risk in this, but do yourself a benefit and miss the gummies. They’ve added sugar (which could negate much of the blood sugar 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 1 to two tablespoons daily seems to be well tolerated and falls in line with the amounts most studies have used. I will suggest incorporating it into meals by building a marinade or an apple cider vinaigrette dressing.
If you do choose to take apple cider vinegar on its own, please make sure you dilute it to minimize risk to your teeth and throat as it is very acidic.
February 28, 2021