Dietitian Reviews Apple Cider Vinegar Gummies

Apr 29

What’s the deal with apple cider vinegar gummies? Do they actually detox, help with weight loss, and help manage blood sugars?

Apple cider vinegar gummies, specifically the Goli gummies, are all the rage right now. Celebrities and influencers are endorsing them and they are advertised with some pretty grand claims including weight loss, improved energy levels, and healthy digestion. But are these gummies really worth the hype? Keep reading for my review as a registered dietitian.

What are Goli Apple Cider Vinegar Gummies?

Goli gummies are a popular supplement that claim to “deliver all of the age-old traditional benefits of Apple Cider Vinegar, packed in a great tasting gummy. Each and every gummy is packed with vitamins and include some of our favorite superfoods”.

Taking two gummies is claimed to be equivalent to taking one shot of apple cider vinegar, which has been touted as a medicinal home remedy for centuries.

What is in Goli Apple Cider Vinegar Gummies?

Goli Apple Cider Vinegar Gummies contain:

Apple cider vinegar (ACV)
Beetroot
Pomegranate
Pectin (rather than gelatin, making them vegan-friendly)
Vitamin B12
Vitamin B9 (folic acid)

What are Goli Apple Cider Vinegar Gummies claimed to help with?

According to Goli’s website, the ACV gummies “support many incredible benefits”.

Energy metabolism
Heart health
Immune health
Overall good health
Antioxidant support
Cellular energy production

apple cider vinegar dietitian review goli gummies — *source: goli.com*

What is apple cider vinegar (ACV)?

Apple cider vinegar (ACV) is made by fermenting the sugars in apples to ethanol, which is then converted to acetic acid by bacterium. Acetic acid is the active ingredient in ACV.

There are filtered and unfiltered versions of ACV on the market. The unfiltered versions contain “the mother”, which is claimed to have more protein, enzymes, and “good” bacteria than its filtered counterpart, although the current research does not show that the ACV with “the mother” provides any more health benefits than filtered ACV.

Apple cider vinegar benefits

ACV is claimed to aid in weight loss, blood sugar control, inflammation, and more. But what does the research say?

Apple cider vinegar and weight loss

There are very few human studies demonstrating the effects of ACV and it is unclear the effect of what apple cider vinegar actually has on metabolism, fat deposition, and appetite suppression.

One study found that participants that drank the ACV along with following a reduced calorie diet lost more weight than those only following the reduced calorie diet. But if you ask me, it is hard to pinpoint this weight loss on the chemical makeup of ACV. The decreased intake may have been due to the unpleasant taste of the ACV and the nausea that accompanied it. I mean, would you feel like eating after sipping on acidic vinegar? Plus, this study was only 12 weeks long. The long term effects of ACV are unknown, not only for weight loss but also for other health markers such as blood glucose control and gut health.

Apple cider vinegar and diabetes

There are a handful of studies that demonstrate that ACV can improve insulin sensitivity. Insulin is a hormone that helps control our blood sugars and being sensitive to it is a good thing. Those with type 2 diabetes do not respond to insulin as effectively.

One study from the American Diabetes Association showed that taking ACV with a meal can reduce the spike of blood sugars after the meal compared to those that did not take the ACV. However, further investigation is warranted before offering ACV as an anti-diabetes solution.

While there is a correlation demonstrated, the effects of ACV on blood sugars are small and more studies are needed to make definitive claims. Also, large amounts of vinegar would be needed to see the effects, which can be damaging to your teeth.

If you are on medications that affect your blood glucose levels, proceed with caution and ask your doctor before taking ACV or Goli gummies.

Apple cider vinegar and detoxing

Some claim that apple cider vinegar can aid in “detoxing” the body. This is untrue. In fact, your body is fully capable of detoxing on its own thanks to your kidneys, liver, lungs, and digestive tract.

There are not any foods or ingredients that will detox you. And if you feel as though your body is not detoxing correctly, go see your doctor instead of sipping on vinegar or taking a gummy.

Risks of taking apple cider vinegar

Drinking it straight or in large quantities can irritate your throat and strip tooth enamel.
If you suffer from gastroparesis (delayed emptying of the stomach), ACV may worsen your symptoms.
If you have diabetes, ACV can affect your insulin levels so be sure to speak with a healthcare professional about this.
ACV can interact with other medications such as diuretics.
We don’t know the long term effects of taking ACV.
Goli gummies to not appear to be third party verified for ingredient safety and accuracy.

So, are Goli Gummies hype or hoax?

Short answer: hoax.

To be honest, they are basically expensive, not-so-good tasting candy. Unfortunately, the fame and glory that ACV is experiencing is not because of new ground-breaking studies. It is likely due to celebrity and influencer endorsements. The evidence does not support the claims of health benefits from ACV and the long term effects have not been determined.

While taking these gummies won’t make or break your health, proceed with caution and consult your healthcare team, as you should with any supplement or new product.

If you like the taste of ACV, I recommend having it mixed with olive oil as a dressing on a salad, making it into a marinade, or making pickles out of it. Drinking it by the glass probably isn’t the way to go and I think your dentist would agree.

Have you tried Goli ACV gummies? Let me know in the comments below!