The benefits of Apple Cider Vinegar gummies for dieting
Stable blood sugar and energy levels
Acetic acid in ACV can improve insulin sensitivity during a high-carb meal by 19-34% and significantly lower blood sugar and insulin responses. This therefore makes it particularly beneficial for people with insulin resistance or type 2 diabetes. A study additionally showed that taking two tablespoons of ACV before bedtime reduced fasting blood sugar levels by 4% the following morning.
Some studies suggest that apple cider vinegar may help improve insulin sensitivity and regulate blood sugar levels after meals. By slowing down the digestion of carbohydrates and reducing blood sugar spikes, ACV may help stabilise energy levels and reduce cravings, leading to better appetite control and weight management.
Burning fat faster with a metabolism boost
ACV contains acetic acid, which research has shown can reduce the amount of body fat we accumulate. It does this by making the genes responsible for fat burning more active, and slowing down the ones responsible for fat storage. This increase in fat burning and metabolism could leading to greater calorie burning and weight loss. However, more research is needed to confirm these effects.
Additionally, it can increase feelings of fullness, leading to reduced calorie intake. One study found that having ACV every day led to significant reductions in body weight, waist circumference, and triglyceride levels.
Just 2 apple cider vinegar gummies to feel fuller after eating
Taking apple cider vinegar gummies before meals, or drinking vinegar, may make you feel fuller and more satisfied after the meal. This can obviously help reduce the total calories you eat, and support your weight loss efforts. The acetic acid in ACV has been shown to suppress appetite and increase the release of hormones that signal fullness, such as leptin.
A healthier gut and better digestion
Apple cider vinegar stimulates the production of stomach acid which breaks down carbohydrates, fats, and proteins in the stomach. By enhancing digestion, ACV may help reduce bloating, gas, and indigestion, promoting overall digestive comfort. Further, the pectin in ACV can help soothe intestinal spasms.
Apple cider vinegar contains beneficial probiotics and prebiotics that support a healthy gut microbiome. By promoting the growth of beneficial bacteria in the gut, ACV may help improve digestion, nutrient absorption, and overall gut health, which are important factors for weight management. Additionally, its antimicrobial properties mean it can help kill harmful bacteria in the gut. These include pathogens like E. coli, which can cause urinary tract infections.
What else are apple cider vinegar gummies, ACV tablets or vinegar shots good for?
The benefits of ACV don’t stop at dieting and digestion. Around 40 years of scientific research have found many other health benefits, too.
Heart health
ACV can lower LDL (bad) cholesterol and triglyceride levels. It also contains antioxidants like chlorogenic acid, which protects LDL cholesterol particles from becoming oxidised, a key factor in heart disease. Some animal studies have shown that ACV can reduce blood pressure, although we need more human studies to come to any confident conclusions.
Detoxification
ACV can help detoxify the liver by increasing bile production, which helps eliminate toxins from the body. It also has diuretic properties that can help flush out excess fluids and toxins from the kidneys.
Immune system support
The acetic acid in ACV can kill bacteria and other microbes, meaning it can help fight off infections. It can also boost the immune system by increasing the production of immune cells like T-cells and natural killer cells.
Anti-inflammatory benefits
ACV contains antioxidants like catechin, gallic acid, and caffeic acid, which have anti-inflammatory properties. These antioxidants can help reduce inflammation in the body, which is beneficial for conditions like arthritis and chronic pain.
Stronger bones
While the evidence is limited, some animal studies suggest that ACV can improve calcium absorption, which is beneficial for bone health. Calcium absorption is crucial for preventing conditions like osteoporosis.
Skin and hair
You don’t just have to eat apple cider vinegar gummies or tablets to get the benefits.
- The antibacterial powers of apple cider vinegar as a face wash can help reduce acne-causing bacteria.
- It also contains alpha hydroxy acids that can help exfoliate your skin and remove dead skin cells.
- Some people use ACV as a toner to balance the skin’s pH, which can improve skin texture and reduce breakouts.
- ACV can also restore the natural pH of the scalp, which can help prevent dandruff and itchiness.
- It can also remove product build-up and seal the hair cuticle, resulting in smoother, shinier hair. Some people use it as a rinse after shampooing to improve hair health.
Which is best: Apple Cider Vinegar gummies, ACV tablets or drinking vinegar shots?
If you want to reap the benefits of taking ACV daily, your choices are to drink it as shots, take apple cider vinegar gummies or use ACV tablets.
The problems with apple cider vinegar shots – rotten teeth and heartburn
It’s fairly obvious that drinking vinegar is no fun! So why do some people do it?
The upside to drinking raw, unfiltered ACV is that you get “the mother”. “The mother” in apple cider vinegar (ACV) refers to a colony of beneficial bacteria and yeast that forms during the fermentation process of making vinegar. It appears as a cloudy, stringy substance floating in the vinegar and contains strands of proteins, enzymes, and acetic acid bacteria, including acetobacter. Essentially, it contains some of the benefits of eating live yoghurt or taking a probiotic supplement.
There’s a lot on the downside, though. Apple cider vinegar is, obviously, very acidic. Drinking it daily is very bad for your teeth, as the acid dissolves away tooth enamel and can lead to needing fillings. ACV shots also cause irritation to the throat and it really is quite unpleasant to drink, even if you dilute it with water. People who use it for weeks at a time – which is what you need if you’re dieting – can end up suffering from gastritis, which means irritation to the stomach lining. This painful and potentially dangerous condition often has to be treated with prescription medicines.
Whilst the benefits of drinking “the mother” in ACV is greatly discussed online, there’s little evidence of the benefits to humans. It contains plenty of yeast but nowhere near as many of the beneficial probiotic bacteria you would find in a probiotic supplement. On balance, it’s not really worth risking the downside of ACV shots for the limited upside.
Apple cider vinegar gummies for a nicer taste
What are the benefits of taking apple cider vinegar gummies over drinking vinegar shots?
- They provide acetic acid and all the other beneficial compounds found in ACV
- The taste is great
- Gummies are better for your teeth than drinking vinegar
- Gummies won’t burn your throat
- Eating gummies doesn’t run the risk of causing gastritis
- They’re convenient to put in a bag and take even if you’re eating out
- There are vegan gummy options available
Apple cider vinegar gummies don’t contain the mother, even if you buy a supplement that claims they do. You can put live mother into the recipe, but the mother is a collection of living micro-organisms and the heat of making gummies (or ACV tablets) will certainly kill them. If you couple gummies with a good probiotic supplement, you will be gaining greater benefits than you would simply drinking shots of raw ACV.
Apple cider vinegar gummies offer almost all the benefits of drinking vinegar shots, with none of the downside. All in all, they’re a highly pleasant way to reap the benefits of ACV.
ACV tablets can give the best probiotic support and the least sugar
ACV tablets or capsules contain vinegar that has been dried into powder. This offers several benefits.
- ACV tablets don’t burn your throat
- They’re easy to take on the go when you’re eating out
- They contain no sugar which means they are the best option for your teeth
- They are less likely to irritate your stomach than drinking shots
Like gummies, ACV tablets and capsules don’t contain “the mother”. The processing needed to make vinegar into powder kills these living micro-organisms. This is no problem: The best quality ACV tablets or capsules come with added probiotic bacteria. If well-selected, these will deliver more digestive benefits than the yeast-dominated mother that exists in ACV. They also give the benefit of having no added sugar.
Conclusion
Whilst Apple cider vinegar is still growing into one of the most popular supplements for slimming, remember that it can only work as part of a calorie deficit diet. You should eat a wholesome and nutritious balanced diet, and exercise regularly, to lose weight sustainably and healthily. Remember you can always ask your GP for an appointment with a dietician if you want personalised guidance to help you with your weight loss.
