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 have a look at the real-live evidence. Keep reading because of 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 release the juice that 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 converted into ethanol and then changed into acetic acid.
(This may have also 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 attributed to the acetic acid.
WHAT ARE APPLE CIDER VINEGAR GUMMIES?
Perhaps you have tried drinking apple cider vinegar by itself? Yeah, it’s not pleasant! So, to greatly help people obtain the supposed great things about Basix Salts apple cider vinegar in an even more palatable way, the supplement manufacturer Goli created 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 since 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 table
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 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 have an integrated detoxification system: our liver and kidneys!
No food or supplement will “detox” you; however, there are things you can do to greatly 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 isn’t strong because of this claim. Whilst 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 end of the bottle that’s formed during fermentation.
Although little research exists on the “mother”, it’s considered to have many health advantages because of the presence of beneficial bacteria (primarily Acetobacter). P.S. the Goli apple cider vinegar gummies retain the mother, too. Well, at the least it says so on the bottle.
Just because apple cider vinegar contains bacteria doesn’t mean it offers 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 ease bloat and support digestion is basically because apples retain the prebiotic fiber pectin. Prebiotics feed our good gut bacteria so they can survive and thrive. Although apple cider vinegar does retain a few of the pectin from the apples it’s created from, you’ll get a great deal more pectin from eating an apple than the usual shot or a gummy of apple cider vinegar. Plus, apples are high in other good-for-you nutrients, like quercetin and vitamin C.
Bottom line: If you’re seeking to get probiotics into your day, you’re better off eating fermented foods, like kimchi and yogurt, or taking a probiotic supplement than relying on apple cider vinegar or apple cider vinegar gummies. As for how to get more pectin into your day, just eat an apple!
DOES APPLE CIDER VINEGAR HELP WITH BLOOD SUGAR?
Well, we might have a success here. The most promising advantage of 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 type of carb, ultimately causing a lowered rise in blood sugar and insulin levels after eating. Plus, the acidity of vinegar has been shown to delay stomach emptying. Meaning a slower release of glucose from the carb-containing food to the bloodstream.
The present evidence, while 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 could be helpful for those fighting high blood sugar, it is not just a suitable alternative to blood sugar medication. If you are currently taking any, make sure to 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 for blood sugar management, it’s probably best to prevent apple cider vinegar gummies simply because they contain added sugar, which may then negate a lot of the blood sugar advantage 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 can have a substantial effect on weight. A small, twelve-week study in Japan discovered that daily consumption of two tablespoons of apple cider vinegar (diluted in water) while following a reduced-calorie diet amplified the fat loss ramifications of the diet.
How might apple cider vinegar affect weight? Remember, apple cider vinegar may support blood sugar control, this means it might help manage cravings. It is 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 since it invoked feelings of nausea. If this is valid, 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 more psychological and indirect. If incorporating apple cider vinegar into your day makes you are 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.
Bottom line: It’s very unlikely that apple cider vinegar alone, irrespective of the shape, can help you lose weight. In the end, no-one food or ingredient alone is responsible for weight loss – it’s about the entire of your diet and lifestyle. Washing down Chick-Fil-A with apple cider vinegar each and every 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 just contain one gram of added sugar per gummy, Goli recommends consuming up to six gummies per day. As previously mentioned previously, this will potentially negate a lot of the blood sugar 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 were studies that have shown that certain apple cider vinegar supplements don’t 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.
As 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 so it might assistance with blood sugar control. However, it definitely 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 boost 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 appears to be very little risk in doing this, but do yourself a benefit and miss out the gummies. They’ve added sugar (which could negate a lot 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 per day appears to be well tolerated and falls in line with the amounts most studies have used. I would recommend incorporating it into meals by making a marinade or an apple cider vinaigrette dressing.
If you do elect to take apple cider vinegar by itself, please make sure to dilute it to minimize risk to your teeth and throat since it is very acidic.