Hello Health Champions. Today we're going to talk about apple cider vinegar gummies I'm sure you
have heard by now about apple cider vinegar and all the claims so here's one study for example
that talked about how apple cider vinegar can help with weight loss they took 39 people and
they assigned them to two different groups one was an apple cider vinegar group and one was a
control group in both cases they had a 250 calorie restriction and after 12 weeks they found that the
people who received the apple cider vinegar had significantly lost more weight they had less BMI
they had less hip circumference and they had less visceral fat and a decreased appetite and
the visceral fat that is the fat surrounding your organs that indicate that you have some metabolic
health problems but they also check their blood and they found that the triglycerides and their
total cholesterol had significantly decreased while on the other hand the HDL had increased
which is a good thing indicating less inflammation so it seems a simple enough thing to take a little
bit of apple cider vinegar and get all these benefits right but the problem is a lot of people
just can't stand the taste no matter how good it is they just can't make themselves consume
it so some smart people came up with another way of delivering the apple cider vinegar so they
make gummies basically candy and everybody loves candy and gummy bears so the question now though
is can we get some of the same benefits from the gummies or is it mostly hype well the first thing
we need to look at is the dose so in this study we want to highlight the fact that they used 30
milliliters that's two tablespoons worth of apple cider vinegar so when it comes to apple cider
vinegar the active component is called acetic acid so if we have a certain amount of apple
cider vinegar and a certain concentration then we have so much of the acetic acid in that product so
in this study they used 30 grams two tablespoons and apple cider vinegar and most other vinegar
is standardized at five percent acetic acid we multiply that out and we get 1500 milligrams of
acetic acid so there are some studies that use apple cider vinegar but then there are other
studies that simply use white vinegar they use the acetic acid as the measurement so some other
Studies have you used plain white vinegar and basically get the same results so they conclude
that yeah there may be some additional benefits from apple cider vinegar but it's basically the
acetic acid that does the job and in another study they used a thousand milligrams of acetic acid as
the reference now how does this compare to the gummies well here's a typical brand we'll just
call it Brand X where one gummy bear will give you 500 milligrams of apple cider vinegar so now
what a lot of people do is they say Well it has 500 milligrams that doesn't sound so bad and they
compare that 500 to this thousand because they read that study they saw a thousand milligrams of
acetic acid but here's what they forget they don't read the fine print where they don't understand it
where it says five percent acetic acid so we have to multiply out this 500 milligram times
five percent so we have 25 milligrams so as it turns out it's 1 40th of that thousand or
compared to the study we just looked at it is 1 60th so 60 times more acetic acid in the study
we just watched so basically most of these bottles contain 60 gummies so you have to eat the entire
bottle every day to get the same amount as two tablespoons of apple cider vinegar but despite
that people really seem to like these gummies so I thought maybe there's something else to it so
I looked a little further and I found that some of these are fortified they've added some other
things that might be beneficial so here's one example now where they've added some ginger root
extract and they had 60 micrograms now most people probably don't know how much a microgram is so let
me try try to put that in perspective for you that if you like ginger and you really want some of
those benefits then you could put a teaspoon of Ginger into a smoothie there's some recipes for
that so let's say one teaspoon equals five grams so that's about the size of of your fingertip
basically that's a little little piece of Ginger Now 60 micrograms is 60 micrograms equals
0.0006 grams so if you divide this out now you find that it takes you if you
ate a gummy bear a serving of gummy bears every day it would only take you 83 333 days to equal
that much Ginger and if you break that into years you find that in a mere 228 years you've gotten
basically one serving of Ginger so I'm not sure that ginger is going to do you all that much good
at that quantity now I have to be honest this was probably the worst example out there some
other people who added Ginger they add a little bit more so another brand was actually using
two milligrams and a microgram is a millionth a milligram is a thousand so if you did this brand
now you can get that one serving of ginger in only seven years so out of all the brands I looked at
and there were dozens I could not find any that had any significant amount of apple cider vinegar
or any other nutrients to really make a difference some of them sprinkled a little beetroot powder or
some synthetic B vitamins or something else but nothing that would really make a difference so
what are you getting a lot of well unfortunately the main thing you're going to get a lot of is
sugar so here's one brand where you get four grams of added sugar per serving and again one serving
is typically two little gummies and how do you get that well glucose syrup cane sugar they have
all these different names but they're basically just sugar but they also try to play tricks on
you so here's another brand that says it includes one gram of added sugar but then when you go look
at the total carbohydrates there's four grams and you confirm this by looking at the calories
because 15 calories is usually about four grams of carbohydrate if you round it a little bit so
where does this come from if there's only one gram of sugar and the first ingredient if you notice is
indeed cane sugar but the second one is the key here because sugar has over a hundred different
names when they try to hide it on the label and tapioca is a starch that you use for baking
when you're gluten intolerant or something like that but they can also use this tapioca and turn
it into tapioca syrup and that is basically what they've done here because there's no other purpose
for tapioca in a gummy than to sweeten it so they use tapioca syrup but they call it organic Tapioca
And then they don't include it in these four grams of carbohydrate even though it's basically just
another sugar but then I got a little more hopeful when I saw that there were some gummies that were
called keto surely these people must know what they're doing however we find here that the
total carbohydrates are six grams per serving and again included added sugar is four grams and it's
probably closer to six even though they've just called them some different things and here we find
that there's three types of sugar there's glucose syrup there's sugar and there's glucose they're
all saying the same thing it's just sugar next I did a search for sugar-free gummies and several
dozen more Brands came up this being one of them and when you read the fine print it says that it
has 30 calories per serving and eight grams of total carbohydrate but if it's sugar-free then
how does that add up where does it come from well it's another product called maltitol syrup
so technically the right it's not a sugar it's a sugar alcohol but it is just as addictive as
sugar or pretty close to it and it's very popular because in candy it tastes the closest to Sugar
they can make really really good chocolate and candy but the reason it tastes so good and the
reason it's so addictive is that it's 55 percent basically the same as sugar in terms of the
calories and in terms of the blood sugar raising effect the glycemic effect it's 55 percent similar
so they just use a little bit more and that's where you get the eight grams instead of the four
that we saw in the previous example so another case where they just try to deceive you and lie
on the label but in the end you're just getting blood sugar spikes just the same as sugar and this
is quite disturbing for a product that's supposed to help regulate blood sugar that's the whole idea
of apple cider vinegar so some Brands they just stuff them full of sugar and others they stuff and
full of something else that has roughly the same effect but here's the most astounding piece of all
of this it's the rating so I'm thinking with all of this stuff going on I haven't found any single
reason that this would help the body or benefit you in any way and then you go look at the ratings
for these products and you find that it has four and a half Stars give or take and over 350
000 ratings how can that be and I can't come up with any explanation except that people must
really like gummies and to the extent that these people actually see results it probably comes down
to something called Placebo and that simply means that you take something that you believe will
have an effect but it really does nothing or it doesn't have that effect you believe but because
you believe it will do that your body makes the change and your mind is incredibly powerful so
they put all these useless or minuscule amounts in with a bunch of sugar and people really want
to believe that this helps because they really like gummies so they report benefits fortunately
there are alternatives so if you can tolerate the flavor of apple cider vinegar you can dilute it
with water you can sweeten it with stevia you can put some bubbly water you can drink it mix
it with lemon all these different things you can put it in food if you really really can't stand
the taste then what do you do well apple cider vinegar may have some benefits over regular white
vinegar But realize that most of the studies have been done on white vinegar so probably almost all
of the benefit is from the acetic acid and there's many other ways of getting that so one for example
is if you eat salads every time you put oil and vinegar on your salad you're actually getting some
of that acetic acid so let's check some numbers just for comparison and remember that the Brand
X of the gummies had about 25 milligrams of acetic acid the active component whereas one teaspoon of
vinegar red wine vinegar white wine white vinegar apple cider vinegar any kind you like has about
250 milligrams about 10 times that much and when I make a salad I use a whole lot more than one
teaspoon and that's not even trying to up the dose or anything that's just for flavor another thing
that has vinegar in it is mustard so if you have one teaspoon of mustard now you're getting about
80 milligrams of acetic acid again sauerkraut also has acetic acid and it's not even that they added
it just develops naturally during fermentation so if we have some sauerkraut we eat about 100
grams like three three and a half ounces again we have about 250 milligrams equal to 10 servings of
gummy bears and if you don't like any of those things well maybe you like pickles most people
just love pickles now how much is in there well I couldn't find an exact number but just to give you
an idea that when they make the pickle juice when they pick a lease they use about half vinegar and
half water and vinegar is about five percent so the solution that they use is about two percent
two and a half percent acetic acid and out of that jar if you have a whole jar of pickles and
pickle juice 40 of that is liquid so we multiply these and we find out that about one percent of
that entire jar is acetic acid so now if you have one pickle and it's about a hundred grams
or three three and a half ounces now that would again give you about a thousand milligrams of
acetic acid now I try to find out how much of that acetic acid would actually penetrate and
get into the pickle I could not find an answer but let's just assume that maybe not all of it
gets in there maybe just 25 percent well you're still talking 250 milligrams so you can have a
pickle or you can have 10 servings of gummy bears and get 40 grams of sugar along for the ride I
think I know which one I pick if you enjoyed this video you're going to love that one and if you
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