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Maybe you have seen apple cider vinegar for its healing powers, tackling everything from digestive to skin health. However, it can taste strong, though you are considering getting a tastier dose of the supplement in a gummy format. But do apple cider vinegar gummies work as well as apple cider vinegar?
Apple cider vinegar gummies are not worth it, and liquid apple cider vinegar provides better health benefits. Additionally, apple cider vinegar gummies may contain additional ingredients or various levels of acetic acid, which can produce different effects than liquid apple cider vinegar alone.
Furthermore, apple cider vinegar gummies are not regulated yet by the FDA, so doses and contents can differ from supplement to supplement, or they may contain unknown ingredients, making it difficult to assess their efficiency and safety.
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Benefits of Apple Cider Vinegar-Based on Science
Apple cider vinegar has recently caught a lot of attention globally because of its health benefits.
Since ancient times, apple cider vinegar has been used as a health aid. Scientific studies are showing that apple cider vinegar can indeed boost weight loss.
In addition, daily consumption of vinegar might help prevent metabolic syndrome by reducing obesity, found a study.
1- Apple Cider vinegar Contains Healthful substances.
Organic, unfiltered apple cider vinegar contains a mother’s substance consisting of strands of proteins, enzymes, and friendly bacteria that give ACV a murky appearance.
Drink it with water unless you cannot taste it. You can add your apple cider vinegar liquid to apple juice or your smoothie, and you will not even taste it.
Apple Cider vinegar also contains acetic acid, and researchers believe that acetic acid is responsible for apple cider vinegar’s health benefits. Apple cider vinegar contains 5–6% acetic acid, found a study.
2- Apple Cider Vinegar May Help You Lower Blood Sugar Levels
To date, one of the most effective uses of vinegar is helping treat type 2 diabetes.
Apple cider vinegar’s most encouraging health benefit is that it could potentially help with blood sugar control.
Vinegar may enhance insulin sensitivity by 19–34% during a high-carb meal and significantly lower blood sugar and insulin response, suggest a small study.
People with diabetes reported drinking two tablespoons of apple cider vinegar before their bedtime reduced fasting blood sugar by 4% the following morning, according to a small study.
3- Apple Cider Vinegar May Support Weight Loss
Several human studies confirm that vinegar can increase feelings of fullness, leading to eating fewer calories and losing weight.
An increased feeling of fullness will automatically reduce the amount of food you consume and reduce weight.
For instance, taking vinegar along with a high-carb meal led to increased feelings of fullness, causing volunteers to consume 200–275 fewer calories during the rest of the day, according to one study.
4- Apple Cider Vinegar May Help You Lose Weight and Body Fat
Results from a 2009 human study confirm that apple cider vinegar impressively affects weight and body fat.
In this 12-week research, 144 obese adults ate either one tablespoon (15 ml) of vinegar, two tablespoons (30 ml) of vinegar, or a placebo drink every day.
The participants were told to restrict their alcohol consumption but otherwise continue their usual diet and activity during the study.
Those who drank, on average, one tablespoon (15 ml) of vinegar per day reaped the following advantages:
- Weight loss experience: 2.6 pounds (1.2 kg)
- Reduction in body fat percentage: 0.7%
- Reduction in triglycerides: 26%
- Reduction in waist circumference: 0.5 in (1.4 cm)
Here is what changed in those drinking two tablespoons (30 ml) of apple cider vinegar per day:
- Weight loss experience: 3.7 pounds (1.7 kg)
- Reduction in body fat percentage: 0.9%
- Reduction in triglycerides: 26%
- Reduction in waist circumference: 0.75 in (1.9 cm)
Do Apple Cider Vinegar Gummies Work?
Overall, apple cider vinegar gummies are not worth it. As you can see, apple cider vinegar can provide many health benefits. However, gummies may contain additional ingredients or various levels of acetic acid, which can produce different effects than liquid apple cider vinegar alone.
Apple cider vinegar gummies are also not regulated by the FDA, so doses and contents can differ from one supplement to another supplement and they may include unknown ingredients, making it difficult to assess their efficiency and safety.
Consuming too much apple cider vinegar can lead to a stomach upset, so try to stick to the recommended serving size.
However, if the taste of liquid apple cider vinegar is out of the question, discuss with your doctor to find a gummy substitute that works best for you.
How to Use Apple Cider Vinegar?
The best way to add apple cider vinegar into your diet is to use it in cooking. For example, you can add it to foods such as salad dressings and homemade mayonnaise.
Apple cider vinegar is not something complicated or costly compared with other food supplements, and you can even find it in your local food store, online on Amazon, or even in your kitchen mostly.
Other people prefer to dilute it in water and drink it as a beverage.
Typical dosages vary from 1–2 teaspoons (5–10 mL) to 1–2 tablespoons (15–30 mL) per day mixed in a large glass of water.
If you are new to consuming apple cider vinegar, it is best, to begin with small doses and avoid taking high amounts. Drinking too much apple cider vinegar can cause harmful side effects.
Some dietitians recommend using organic, unfiltered apple cider vinegar that contains “mother.” Ensure that you sip it through a straw so you don’t damage your teeth.
Consuming apple cider vinegar gummies is not worth the sugar. Just dilute apple cider vinegar in water and drink. It may not be super pleasant, but not everything in life is.
Apple cider vinegar contains acetic acid, which is good for digestion, and the “mother” includes enzymes aiding digestion. Pectin is a compound in apples that is also soothing for digestion. Overall, apple cider vinegar has helpful benefits.
As for apple cider vinegar gummies, always do your research, some things work, and some things don’t.