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 look at 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 manufactured out of crushing fresh apples to produce the juice which is then blended with Apple Cider Vinegar Gummies bacteria and yeast – similar to making beer or wine – and allowed to ferment. The sugars are first became ethanol and then changed into acetic acid.
(This may have happened in your kitchen, accidentally, if you left a wine bottle for longer than you realized. When 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 great things about apple cider vinegar are related to 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 simply help people obtain the supposed great things about Beard Salts apple cider vinegar in a more palatable way, the supplement manufacturer Goli developed the genius notion 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 as 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 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 all of us, we have an integrated detoxification system: our liver and kidneys!
No food or supplement will “detox” you; however, you will find things you can do to simply help support your built-in detoxification system. Eating a balanced, produce-rich diet, participating in regular exercise, staying hydrated, and getting adequate sleep, to call a few.
DOES APPLE CIDER VINEGAR HELP WITH BLOATING OR DIGESTION?
The evidence is not strong for this claim. While 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 least it says etc the bottle.
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 be proven to provide 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 because apples retain 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 created from, you’ll receive far more pectin from eating an apple than the usual shot or even a gummy of apple cider vinegar. Plus, apples are packed with other good-for-you nutrients, like quercetin and vitamin C.
Important thing: If you’re seeking to get probiotics into your day, you’re better off eating fermented foods, like kimchi and yogurt, or going for a probiotic supplement than depending on apple cider vinegar or apple cider vinegar gummies. As for getting more pectin into your day, just eat an apple!
DOES APPLE CIDER VINEGAR HELP WITH BLOOD SUGAR?
Well, we may have a success here. The absolute most promising benefit of apple cider vinegar is its impact on blood glucose levels.
The acetic acid in apple cider vinegar is considered to block enzymes that digest starch, a type of carb, leading to a lesser rise in blood glucose and insulin levels after eating. Plus, the acidity of vinegar has been shown to delay stomach emptying. Meaning a slower release of glucose from a carb-containing food in to the bloodstream.
The current 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 great for those struggling with high glucose levels, it’s not a suitable replacement for blood glucose medication. If you should be currently taking any, be sure to speak together with your doctor before adding apple cider vinegar regularly to your diet.
Should you choose to incorporate apple cider vinegar to your diet for blood glucose management, it’s probably best to avoid apple cider vinegar gummies since they contain added sugar, that 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 use of apple cider vinegar may have an important impact on weight. A tiny, twelve-week study in Japan discovered that daily use of two tablespoons of apple cider vinegar (diluted in water) while carrying out a reduced-calorie diet amplified the weight loss ramifications of the diet.
How might apple cider vinegar affect weight? Remember, apple cider vinegar may support blood glucose control, meaning it may potentially help manage cravings. It is also believed that apple cider vinegar may 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 could have the exact same effect.
A dietitian’s thought? The weight loss effects are far more psychological and indirect. If incorporating apple cider vinegar into your day makes you are feeling like you’re doing something healthy, then it could put you in the mindset of wanting to create other healthy choices during the day, which are what really result in weight loss.
Important thing: It is rather unlikely that apple cider vinegar alone, regardless of the shape, can 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 and lifestyle. Washing down Chick-Fil-A with apple cider vinegar every single 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 previously mentioned previously, this will 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 industry and making health claims. There have been 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 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.
In terms of apple cider vinegar is worried, it’s no magic bullet but it’s certainly not snake oil, either. Its most promising health benefit is that it may potentially 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 boost 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 since there appears to be very little risk in doing so, but do yourself a favor and miss the gummies. They’ve added sugar (which could negate much of the blood glucose benefit) and aren’t regulated by the FDA.
Instead, stay with 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 consistent with the amounts most studies have used. I suggest incorporating it into meals by building a marinade or an apple cider vinaigrette dressing.
Should you elect to take apple cider vinegar on its own, please be sure to dilute it to minimize risk to your teeth and throat because it is extremely acidic.Read More