Investigating the Authentic Advantages of Consuming Apple Cider Vinegar Gums
Dying to know if apple cider vinegar gummies are worth the hype? These trending snacks claim to help with blood sugar, cholesterol levels, and even weight loss. So, what's the real deal here? Let's dive into the evidence behind these claims, minus the sugarcoating.
ACV gummies are nothing more than sweetened dietary supplements containing ACV concentrate, vitamins, fruit extracts, and added sugar. While manufacturers boast that they can help with weight management, blood sugar regulation, immune function, and offer antioxidant benefits, not all these promises hold up to scrutiny.
Here's the lowdown on what we know:
The Scoop on ACV Gummies
Swallowing a Goli gummy gives you:
- Calories: 15
- Sugar: 2 grams
- ACV powder: 500 mg
- Organic beetroot: 40 mcg
- Organic pomegranate: 40 mcg
- Folic acid: 50% of the Daily Value (DV)
- Vitamin B12: 50% of the DV
ACV gummies were designed to offer the benefits of ACV without that mouth-puckering flavor.
Manufacturers often claim their products can support immune function, have antioxidant effects, aid weight loss, and regulate blood sugar levels. However, we can only back up some of these claims.
Brushing Up on the Science
ACV gummies come with big promises, some with scientific support, and others with none. Let's sort through the hype.
Blood Sugar Regulation
A 2021 review of nine studies revealed that consuming ACV did, in fact, help lower blood sugar levels and hemoglobin A1C levels in participants. The takeaway? ACV may have a positive impact on blood sugar regulation. However, the efficacy of gummies versus liquid ACV is uncertain since studies investigating gummies are limited. In addition, the high sugar content in ACV gummies could potentially offset any blood sugar benefits.
Cholesterol Support
The same 2021 review found that ACV consumption was associated with lower cholesterol levels. The research suggests that ACV may have a positive impact on blood lipid levels, specifically, cholesterol. It's essential to note that we don't know if ACV gummies will have the same effects as liquid ACV.
Weight Loss
Regrettably, there's still not enough evidence to suggest that any form of ACV will lead to weight loss. Manufacturers often claim that ACV gummies aid weight loss, but without solid research, these assertions remain unfounded.
Added Nutrients
Since ACV gummies often contain added vitamins and minerals, they might provide certain nutrients that you need – or might not need if you're already meeting your requirements through food and don't have any nutritional deficiencies. Varieties may contain vitamins B12, zinc, vitamin C, vitamin B9, and folic acid.
Antioxidant and Anti-inflammatory Effects
Despite the claims, there's not enough evidence to suggest that ACV gummies have antioxidant or anti-inflammatory properties. The small amounts of beet juice and pomegranate juice found in ACV gummies may confer some benefits, but they are likely insufficient to have a noticeable impact.
The Downsides of ACV Gummies
While side effects are likely minimal when taking ACV, we don't have any research specifically on ACV gummies. Nevertheless, potential drawbacks of supplementing ACV include:
- Questionable benefits: Scientific evidence for ACV's health benefits is limited, especially for ACV gummies. A 2020 review noted that while ACV may have beneficial effects, the evidence isn't strong enough.
- Sugar overload: Many ACV gummies contain added sugar, which could negate any potential benefits for those who need to keep an eye on their blood sugar levels.
Steps to Get the Most Out of ACV
While the gummy alternative might be more palatable, opting for liquid ACV could be a better choice if you want to experience ACV's potential benefits. Try adding a shot of ACV to your smoothie or add a splash of fruit juice and honey to improve the taste. You can also make a vinaigrette, pickles, or sauerkraut with ACV.
Closing Thoughts
ACV gummies remain popular, but we don't have enough evidence to prove they live up to their claims. Even though there's research indicating that liquid ACV may help regulate blood sugar and improve cholesterol levels, we don't have any research specific to ACV gummies, and the evidence to support specific health benefits, such as weight loss and antioxidant properties, is lacking. Moreover, large, high-quality human studies are needed to confirm the benefits of ACV gummies in general. Reach out to your healthcare provider if you're interested in trying ACV gummies.
- The ACV gummies, marketed as dietary supplements, consist of ACV concentrate, vitamins, fruit extracts, and added sugar, providing 15 calories and 2 grams of sugar per gummy.
- ACV gummies are designed to deliver the benefits of ACV without the pungent taste, often promising to support immune function, offer antioxidant effects, aid weight loss, and regulate blood sugar levels.
- Research shows that ACV consumption can help lower blood sugar and hemoglobin A1C levels, and may have a positive impact on blood cholesterol levels, but it is unclear if ACV gummies can deliver the same results as liquid ACV due to limited studies.
- ACV gummies may provide added vitamins like B12, zinc, vitamin C, vitamin B9, and folic acid, which could meet certain nutritional requirements, but only if deficiencies exist and are not being met through food.
- Claims that ACV gummies possess antioxidant or anti-inflammatory properties are not supported by sufficient evidence.
- Potential downsides of ACV gummies include questionable benefits and the high sugar content, which could counterbalance any blood sugar advantages for individuals monitoring their blood sugar levels.
- To experience the potential benefits of ACV, opt for liquid ACV, or make vinaigrettes, pickles, or sauerkraut instead of relying on ACV gummies, which do not have enough evidence to support their claims of health benefits.
