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 made of crushing fresh apples release a the juice that will be then mixed with Apple Cider Vinegar Gummies bacteria and yeast – much 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 happened in your kitchen, accidentally, if you left a bottle of wine for longer 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 great things about apple cider vinegar are attributed to the acetic acid.
WHAT ARE APPLE CIDER VINEGAR GUMMIES?
Have you ever tried drinking apple cider vinegar by itself? Yeah, it’s not pleasant! So, to help people obtain the supposed great things about Bogan Brews apple cider vinegar in a far more palatable way, the supplement manufacturer Goli came up with the genius notion 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 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 constructed with 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 us, we have an integrated detoxification system: our liver and kidneys!
No food or supplement will “detox” you; however, there are things you can certainly do to help support your built-in detoxification system. Eating a balanced, produce-rich diet, engaging in physical 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 really have a simple solution to that particular uncomfortable tightness in your belly or constipation, apple cider vinegar gummies may not be the magic solution.
Raw apple cider vinegar provides the “mother” – that cloudy, stringy mass you’ll see going out in the bottom 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 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 provides probiotic benefit. For it 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 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 number of the pectin from the apples it’s created from, you’ll receive a great deal more pectin from eating an apple when compared to a shot or even a gummy of apple cider vinegar. Plus, apples are filled with other good-for-you nutrients, like quercetin and vitamin C.
Important thing: If you’re looking to get probiotics into your 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. 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 most promising advantageous asset of apple cider vinegar is its impact on blood glucose 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 glucose and insulin levels after eating. Plus, the acidity of vinegar has been proven to delay stomach emptying. Meaning a slower release of glucose from a carb-containing food to the bloodstream.
The existing evidence, while not overwhelmingly convincing, does seem to guide 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 helpful for those struggling with high blood sugar, it is not a suitable replacement for blood glucose medication. If you’re currently taking any, make sure you speak 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 because they contain added sugar, which may then negate much of the blood glucose advantageous asset of the vinegar.
DOES APPLE CIDER VINEGAR HELP WITH WEIGHT LOSS?
Perhaps a small bit, but it’s unlikely that regular use of apple cider vinegar could have an important impact on weight. A small, twelve-week study in Japan unearthed that daily use of two tablespoons of apple cider vinegar (diluted in water) while adhering to 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 might help manage cravings. It’s 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 unearthed that vinegar ingestion decreased appetite as 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 more psychological and indirect. If incorporating apple cider vinegar into your day makes you feel like you’re doing something healthy, then it may put you in the mindset of wanting to make other healthy choices during the day, which are what really cause weight loss.
Important thing: It is rather unlikely that apple cider vinegar alone, irrespective of the form, will allow you to lose weight. In the end, 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 just 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 advantageous asset 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 market and making health claims. There have 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 levels of acetic acid.
apple cider vinegar gummies review
BOTTOM LINE: APPLE CIDER VINEGAR GUMMIES REVIEW
Can it be 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 definitely not snake oil, either. Its most promising health benefit is so it might assistance with blood glucose control. However, it definitely 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 this, but do yourself a favor and skip the gummies. They have 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 at least one to two tablespoons daily appears to be well tolerated and falls in accordance with the amounts most studies have used. I will suggest incorporating it into meals by building a marinade or an apple cider vinaigrette dressing.
Should you elect to take apple cider vinegar by itself, please make sure you dilute it to minimize risk to your teeth and throat because it is quite acidic.