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The Truth About Apple Cider Vinegar Gummies: Separating Fact from Fiction

Are apple cider vinegar gummies the miracle supplements they’re made out to be? With promises to regulate blood sugar, lower cholesterol, and even aid in weight loss, it’s no wonder they’re flying off the shelves. But do they really deliver?

What’s in Apple Cider Vinegar Gummies?

These trendy supplements typically contain a concentrated form of apple cider vinegar, along with other ingredients like vitamins, fruit extracts, and added sugar. Some may also include acetic acid, a compound produced during the fermentation process. But what exactly do they do?

The Science Behind Apple Cider Vinegar Gummies

While there’s some evidence to suggest that liquid apple cider vinegar can help regulate blood sugar levels and support healthy cholesterol, the research on gummies is scarce. A 2021 review of nine studies found that liquid apple cider vinegar consumption significantly lowered blood sugar levels and hemoglobin A1C levels, a protein linked to diabetes. However, a small 2020 study found that vinegar tablets were 31% less effective than liquid vinegar in reducing post-meal blood sugar levels.

Debunking the Claims

Blood Sugar Regulation: While liquid apple cider vinegar may have a positive impact on blood sugar levels, the evidence for gummies is limited.

Healthy Cholesterol: Liquid apple cider vinegar has been shown to support healthy cholesterol levels, but it’s unclear if gummies have the same effect.

Weight Loss: There’s currently no evidence to suggest that any form of apple cider vinegar, including gummies, can aid in weight loss.

Added Nutrients: Many gummies contain added vitamins and minerals, but it’s essential to ensure you’re not overdoing it if you’re already getting enough from your diet.

Antioxidant and Anti-Inflammatory Effects: Despite claims, there’s no evidence to suggest that gummies have antioxidant or anti-inflammatory properties.

The Downsides

While apple cider vinegar is generally considered safe, there are some potential cons to consider:

• Questionable Benefits: We still don’t know if gummies have any real benefits.
• Added Sugar: Many gummies contain added sugar, which can be a problem for those with blood sugar concerns.

Alternative Ways to Take Apple Cider Vinegar

If you’re interested in reaping the potential benefits of apple cider vinegar, consider using liquid ACV instead:

• Add it to Your Smoothie: Mix a shot of ACV into your favorite smoothie recipe.
• Make it Palatable: Add a splash of fruit juice and honey to make ACV more enjoyable.
• Make a Vinaigrette: Combine ACV with olive oil and Dijon mustard for a tasty salad dressing.
• Ferment Some Food: Try making pickles or sauerkraut using ACV.

The Bottom Line

While apple cider vinegar gummies may be popular, there’s simply not enough research to support the bulk of their claims. If you’re still interested in trying them, be sure to talk to your doctor first.