4 Apple Cider Vinegar Gummy Benefits According to a Dietician

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Rhyan Geiger, RDN Posted on December 1, 2021

We all remember back to when we were kids and had a bottle of gummy vitamins that tasted like candy. One of the best ways to get younger kids to take their vitamins is disguising it as one of their favorite snacks, fruit snacks. Apple cider vinegar (ACV) gummies may not be as appealing to younger kids, but have very high appeal with adults. Recently, ACV gummies have been increasing in popularity—here is a brief look into what apple cider vinegar is and why it has become all the rage.

What Is Apple Cider Vinegar?

Apple cider vinegar has been a popular home remedy in cooking and medicine for centuries. There are many health claims associated with apple cider vinegar, but it’s important to note that ACV hasn’t been proven to treat or cure diseases but can be used in conjunction for added health benefits. Some people claim that ACV can prevent and treat multiple diseases such as cancer, but there is no research to support these claims.

Making apple cider vinegar is a little different than apple cider. They are both made from crushed apples, but in ACV the apples are fermented. Fermentation is a chemical breakdown using bacteria or yeast. During the fermentation process, the sugar from the apples is converted into alcohol and after further fermentation after adding good bacteria, it creates acetic acid. Acetic acid is one of the main components of vinegar and is responsible for a lot of health benefits in vinegar including apple cider vinegar. Other kinds of vinegar are made from the fermentation of grains whereas apple cider vinegar is made by the fermentation of apples.

The two main ways to purchase ACV are either filtered or unfiltered:

Unfiltered includes the “mother” which appears cloudy when visually looking at the bottle. The cloudiness doesn’t mean it’s gone bad. Instead, this is protein, enzymes, and good gut bacteria. If using unfiltered be sure to shake it before using.
Filtered does not have the “mother” and has been filtered and likely has been pasteurized.

Both types of ACV can be used in many ways such as baking, cooking, beauty products, and even for cleaning around the house. It is a very versatile ingredient that is a great kitchen staple to have on hand.

Health Benefits of Apple Cider Vinegar

Health benefits are one of the main reasons why ACV is so popular. Here are some of the top health conditions that apple cider vinegar may have an impact on.

1. Blood Sugar Regulation

Blood sugar is the amount of glucose in our blood that the body can use for energy. When levels rise and dip inconsistently it can lead to chronic disease. Some studies have shown that taking apple cider vinegar before a high carbohydrate meal may slow the rate that food leaves your stomach to the intestines. A slower rate of emptying prevents blood sugar spikes. ACV may also help improve insulin sensitivity by moving more glucose out of the bloodstream. It has been shown that around four teaspoons each day can show benefits. Remember to take your medication as prescribed and work with your healthcare provider if making changes.

2. Weight Management

Some report better weight management when supplementing with ACV. One common report is feelings of satiety leading people to eat less. One 3-month long study found that the daily consumption of apple cider vinegar led to reduced belly fat and weight loss. The best results are seen when combined with diet and lifestyle changes. Adding one element into your lifestyle likely won’t have a significant effect on overall weight loss or weight maintenance. For long-term success in weight management, consult with a registered dietitian.

3. Killing Bacteria

Vinegar has been used for its antibacterial properties for many years, especially in cleaning agents and in cooking methods such as pickling. Vinegar, including apple cider vinegar, may help kill pathogens like bacteria though potentially not as effective as commercial-grade cleaners. It may also be used to preserve food as it prevents the growth of bacteria on food to help it keep from spoiling as fast.

4. Reducing Cholesterol

There have been a few studies that have suggested vinegar may improve the likelihood of heart disease. These conditions are oftentimes genetic but dietary changes have also shown benefits. An animal study showed that intake of ACV lowered cholesterol and triglyceride levels both of which are associated with heart health. There are no conclusive human studies for these claims so no definitive conclusions can be made.

Ways to Take Apple Cider Vinegar

There are multiple ways to take ACV: it can be in liquid form, capsules, tablets, and gummies. Recently, gummies have become a popular way to take supplements, especially for those who don’t like the taste of a nutrient in other forms. Gummies are edible sweet and chewy and sometimes come in various shapes and sizes. There are several advantages to taking supplements in gummy form:

Gummies are easy. If you’re on the go or in a hurry, apple cider vinegar gummies are easier to take along for the ride. They’re easy to take and you won’t need water to drink or have to worry about the amount of liquid you have when packing.
Gummies are usually preferred because they have a better taste than other forms of supplements. This makes them a more appealing option. This also increases the desire to take your vitamins and leads to less forgetting.
Having a fun part of the day such as taking a gummy vitamin may be nostalgic and fun. The best way to remember to do something is to have fun while doing it. A throwback to the past can be an encouraging way to take your vitamins.

One thing to be mindful of when choosing gummy supplements is the sugar content. In order for them to taste sweet like fruit snacks sometimes that calls for added sugar. Some gummy vitamins may have 2-8 grams of sugar per serving. When the added sugar is higher it makes the health implications lower, even when paired with health-promoting foods like apple cider vinegar. If the sugar is excluded, gummies may use artificial sweeteners or sugar alcohols which may cause digestive problems for some people.

Because they are so tasty, gummies may be easier to overeat. Be mindful of the serving size and stick with it. Having too many, especially for kids, can lead to vitamin or mineral toxicity.

For vegans and vegetarians looking to add apple cider vinegar gummies into their routine, or any gummies, check the ingredients list. Many gummies are made from corn starch, water, sugar, coloring, and gelatin. Gelatin is made from animal bones and ligaments and is not vegan or vegetarian-friendly. Instead, opt for a vegan-friendly ACV gummy that uses pectin instead.

Ways to Use Apple Cider Vinegar

Not only can you take ACV orally as a nutrition supplement you can also use it around the house or in cooking or baking. Here are some ideas to incorporate this must-have into your routine.

Make an all-purpose cleaner by mixing together 1 cup of water with half a cup of apple cider vinegar.
If you have fruit that was sitting around a little too long or a new house plant? You may need help to catch fruit flies. Pour 1/4 cup apple cider vinegar into a glass and add a few drops of dish soap and they’ll be gone in no time.
Make a fruit and vegetable wash to clean your produce better. Using apple cider vinegar to wash produce may reduce bacteria like E. coli and salmonella.

Potential Side Effects of Apple Cider Vinegar

ACV is mostly safe to consume but may cause side effects in certain people. Because of the high acidity, regular intake may damage tooth enamel. Those using medications such as insulin or diuretics should also ask their health care provider before making any changes as ACV may have medication interactions with insulin or diuretics. If you experience nausea or vomiting after taking ACV, it may be due to acidity. Stop using it immediately and visit your doctor.

Takeaway

All in all, apple cider vinegar can be very effective both around the house as well as potentially promoting health benefits in relation to blood sugar, weight management, and bacteria. If you’re thinking of consuming ACV, please consult with your doctor prior to starting anything new.

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