Apple cider vinegar is trendy as a “detox” drink for weight loss and puffing. The Newest and Best Way to Take Apple Cider Vinegar? Enter: Apple Cider Vinegar Gums. Who doesn’t love a gummy bear?
Given the many wild claims made by influencers on Instagram and the reviews on apple cider vinegar gum supplement companies’ websites, let’s take a look at the real evidence. Read on for this dieter’s rating of this apple cider gum gum!
What exactly is apple cider vinegar?
Apple cider vinegar is made from fresh apples to release the juice, which is then mixed with bacteria and yeast and fermented – similar to how it is used to make beer or wine. The sugars are first converted to ethanol and then to acetic acid.
(This can also have happened accidentally in your kitchen, if you’ve left a bottle of wine longer than you thought. If it smells or tastes sour, you’ve made vinegar!)
This acetic acid is what gives apple cider vinegar its pungent and unpleasant taste and smell. Most of the health benefits of apple cider vinegar are attributed to acetic acid.
What are apple cider gums?
Have you ever tried drinking apple cider vinegar on your own? Yes, that’s not pleasant! To help people reap the purported benefits of apple cider vinegar in a tastier way, supplement maker Goli came up with the brilliant idea of wrapping the vinegar in a tasty little gummy bear.
The Goli apple cider vinegar gums contain concentrated apple cider vinegar and several additional ingredients such as cane sugar and tapioca syrup (for sweetening), “superfoods” (such as beetroot and pomegranate), pectin (used as a gelling agent) and added B vitamins.
According to the Goli website, two apple cider vinegar gums provide about a tablespoon of apple cider vinegar.
Apple cider vinegar benefits
The Goli apple cider vinegar gums are made from real apple cider vinegar. Since there is no research on apple cider vinegar (yet), let’s discuss the alleged benefits of apple cider vinegar.
Does Apple Cider Vinegar Detox Your Body?
I come to the point here: no. Fortunately, we have a built-in detoxification system: our liver and kidneys!
No food or supplements will “detoxify” you. However, there are a few ways to aid your integrated detox system. A balanced, product-rich diet, regular exercise, fluid intake and adequate sleep, to name just a few.
Does Apple Cider Vinegar Help With Puffing or Digestion?
The evidence to support this claim is not strong. While it would be really nice to have a simple solution to that uncomfortable tightness in your stomach or constipation, apple cider gums may not be the magic solution.
Raw apple cider vinegar contains the “mother” – that cloudy, thread-like mass that hangs at the bottom of the bottle and forms during fermentation.
Although little research exists on the “mother”, it is believed that due to the presence of beneficial bacteria (mainly) she has many health benefits Acetobacter). PS The goli apple cider vinegar gums also contain the nut. At least that’s what the bottle says.
Just because apple cider vinegar contains bacteria doesn’t mean it has probiotic benefits. In order for it to receive the coveted title of a probiotic, it must be proven that the bacteria have a health benefit. Unfortunately for apple cider vinegar, that hasn’t happened yet.
Another reason apple cider vinegar is said to make puffing easier and aid digestive is that apples contain the prebiotic fiber pectin. Prebiotics feed our good gut bacteria so they can survive and thrive. Although apple cider vinegar will hold back some of the pectin from the apples it is made from, you will get a lot more pectin from consuming an apple than from a shot or gum of apple cider vinegar. Plus, apples are full of other nutrients like quercetin and vitamin C.
Bottom line: If you’re looking to get probiotics into your day, it’s better to eat fermented foods like kimchi and yogurt, or take a probiotic supplement, than relying on apple cider vinegar or apple cider vinegar. 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 winner here. The most promising benefit of apple cider vinegar is its effect on blood sugar levels.
The acetic acid in apple cider vinegar is thought to be Block enzymes that digest starch, a type of carbohydrate that causes lower increases in blood sugar and insulin levels after a meal. In addition, the acidity of vinegar has been shown to delay gastric emptying. This means a slower release of glucose from a food containing carbohydrates into the bloodstream.
The current evidence seems to support this, although it is not overwhelmingly convincing. On small study compared blood sugar and insulin changes after people with diabetes consumed a bagel and OJ with or without apple cider vinegar. The apple cider vinegar group had significantly lower blood sugar and insulin responses.
While adding apple cider vinegar to a high-carbohydrate meal can be helpful for people with high blood sugar levels, it is not a suitable substitute for blood sugar medication. If you are currently taking any, be sure to speak to your doctor before adding apple cider vinegar to your diet on a regular basis.
For blood sugar management purposes, if you choose to add apple cider vinegar to your diet, it is probably best to avoid apple cider vinegar gums, as these contain added sugar which could then negate much of the vinegar’s blood sugar benefit.
Does Apple Cider Vinegar Help You Lose Weight?
Perhaps a tiny bit, but regular apple cider vinegar consumption is unlikely to have a significant impact on weight. ON small twelve week study in Japan found that consuming two tablespoons of apple cider vinegar (diluted in water) daily while on a reduced calorie diet increased the weight loss effects of the diet.
How Could Apple Cider Vinegar Affect Weight? Keep in mind that apple cider vinegar may help control blood sugar, which means it may help fight cravings. It is also believed that apple cider vinegar might help suppress appetite. However, it is unclear whether the appetite suppressing effects are due to compounds in the vinegar or to its unpleasant taste. One study found that Ingesting vinegar decreased appetite as it caused nausea. If so, the delicious-tasting goli apple cider vinegar gums are unlikely to have the same effect.
The thought of a nutritionist? The effects on weight loss are more psychological and indirect. If adding apple cider vinegar to your day makes you feel like you are doing something healthy, it could put you in the mindset that you want to make other healthy choices later in the day that will really result in weight loss.
Bottom Line: Apple cider vinegar alone, regardless of the form, is very unlikely to help you lose weight. After all, no food or ingredient is solely responsible for weight loss – it is your entire diet and lifestyle. Washing Chick-Fil-A down with apple cider vinegar every day will not cancel the Chick-Fil-A.
Side Effects Of Apple Cider Vinegar Gums – Is There Anything To Worry About?
Goli apple cider vinegar gums contain added sugar. Although they only contain one gram of sugar per gummy bear, Goli recommends consuming up to six gummies a day. As mentioned earlier, this could potentially negate much of apple cider vinegar’s blood sugar benefit (which is its most promising health benefit).
In addition, nutritional supplements are not regulated by the FDA for quality, safety, or effectiveness before they go on the market and make health claims. There have been studies that have shown that Certain apple cider vinegar additives do not contain what it says on the label;; Some are well above and others well below the stated acetic acid levels.
Bottom Line: Apple Cider Vinegar Gums Rating
Is it worth taking apple cider vinegar gums? Short answer: no.
As for apple cider vinegar, it’s not a panacea, but neither is it necessarily snake oil. The most promising health benefit is that it can potentially help with blood sugar control. It definitely won’t “detoxify” you, however, and it is highly unlikely that apple cider vinegar alone will relieve you of puffiness or help you lose weight. Could It Improve Your Other Weight Loss Efforts? Maybe, but we just don’t really know.
I don’t mind adding apple cider vinegar to your diet as it seems like a very small risk, but do yourself a favor and leave the gums off. They’ve added sugar (which could negate much of the blood sugar benefit) and are not regulated by the FDA.
Instead, stick to the good ol ‘apple cider vinegar in its original, original form (it’s much cheaper, too). Up to one to two tablespoons a day seems to be well tolerated and is the same amount as most studies. I recommend incorporating it into meals by making a marinade or an apple cider vinaigrette dressing.
If you take apple cider vinegar yourself, be sure to dilute it to minimize the risk to your teeth and throat as it is very acidic.
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