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Healthy or Not? Apple Cider Vinegar Gummies

By Clarissa Padua | September 10, 2021

Apple Cider Vinegar has been known as a trendy “detox” supplement for weight loss, inflammation, and bloat. The most popular way to take Apple Cider Vinegar recently has been as gummies, because well,  who doesn’t love gummies?

But is it worth it and healthy? Let’s discuss!

Apple Cider Vinegar is made from apples that have been crushed, distilled, and then fermented. The sugars are first converted into ethanol and then converted to acetic acid. This acetic acid is what gives apple cider vinegar its pungent and unfriendly taste and smell. Most of the health benefits of apple cider vinegar are attributed to acetic acid.

Due to its unpleasant taste for most people, supplement companies have come up with a grand idea of packaging the vinegar into a tasty little gummy to help people obtain the supposed benefits of Apple Cider Vinegar in a more palatable way.

Goli is just one example of a supplement company that is making these gummies. The Goli apple cider vinegar gummies contain concentrated apple cider vinegar plus several extra ingredients, like cane sugar and tapioca syrup (for sweetening), beetroot and pomegranate, pectin (used as the gelling agent), and added B vitamins (B12 and B9). Since there isn’t any research on apple cider vinegar gummies (yet), let’s review the supposed benefits of apple cider vinegar. 

Benefits of ACV

There are some benefits to ACV. It’s not a miracle liquid, but studies have linked ACV to better controlled blood sugar and cholesterol levels. If you choose to add apple cider vinegar to your diet for blood sugar management, it’s probably best to avoid apple cider vinegar gummies because they contain added sugar, which could then counteract much of the blood sugar benefit of the vinegar.

Evidence is limited to how beneficial apple cider vinegar is for weight loss, bloating, and detoxification. However, since apple cider vinegar may support blood sugar control, it could potentially help manage cravings which can help with overall daily food intake. Bottom line, no one food, supplement, or ingredient alone is responsible for healthy weight loss. It’s more about adapting to healthy daily habits and making it a lifestyle. Washing down fried chicken and ice cream with apple cider vinegar every day won’t cancel out the fried chicken and ice cream you consumed.

Is it worth taking apple cider vinegar gummies?

The short answer is: no. I’m not opposed to adding apple cider vinegar to your diet, but do yourself a favor and skip the gummies. They have added sugar (which could negate much of the blood sugar benefit) and aren’t regulated by the FDA. Instead, I recommend incorporating it into meals by making a marinade or an apple cider vinaigrette dressing. If you don’t like the taste, then opt for ACV liquid shots or capsules.

Clarissa Padua, RD, is a registered dietitian at New Jersey Bariatric Center, a medical & surgical weight loss center with offices in Springfield, Somerville, Hoboken, East Brunswick, Sparta and Totowa, New Jersey. She provides pre-operative and post-operative nutritional counseling to New Jersey Bariatric Center’s Gastric Bypass, Gastric Sleeve, LAP-BAND (gastric band) and revision patients, in addition to dietary counseling for patients in our Medical Weight Loss program.
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