The sugary treat gummy vitamins – are they really healthy?

The gummy vitamins were marketed as a sweet treat for children who are fussy eaters. But now-a-days most adults take them. The gummy vitamin industry is growing drastically in the recent years and not only vitamins and minerals are used to formulate gummies but even Ayurveda herbs are being used. Gummies have become popular as they are tasty way of getting your daily dose of vitamins. 

Gummies are a great alternative for children and people who have difficulty ingesting traditional tablets / capsules or have palatability issues. They are expected to fill in nutritional gaps as they are loaded with vitamins, minerals and Ayurveda herbs. But are they really doing it? Let’s look into some facts. 

• Some gummies are made from artificial sweeteners and if you are thinking they are better than sugar, then its time you understand that they promote metabolic dysfunction. 
• It might be difficult to spot added sugar on the label as it can be listed under number of names like corn syrup, sucrose, etc. 
• When the label says ‘no added sugar’ it means that sugar is not added during the processing or packaging but it may still contain sugar during the production phase.
• Some gummy companies add fructose or high fructose corn syrup to make the gummy squishy. Fructose promotes the synthesis of fat as it is metabolised by the liver. Corn syrup are invert sugar high in glycaemic index and low calories that helps gummies not to crystalise.
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  FOS is a healthy sugar but only the natural ones found in vegetables and fruits. However FOS made in lab (produced from sucrose or inulin) are added to gummies so they will not have same health effect. 
• Whether it is corn syrup / glucose / FOS, chemical process is used. It is okay if the gummies do not offer desired health benefits but they could be detrimental to health. 
• Are you thinking that citric acid comes from a fruit? If so, you are wrong as industrial citric acid is obtained from fermentation of crude sugars by mold aspergillus niger.
• We can say there are hidden sugars in gummies. Example, even though you read sugar  2 gm on the label, there is also specification of total carbohydrates separately as 4 gm. Carbohydrates include sugar, complex carbohydrates and fibers. So again there is sugar and we fail to recognize it. Pectin is rich in neutral sugars and lecithin consists of sugar. Natural food colours are made from fruits, vegetables and seeds which also have sugar. Some of these could be metabolised differently from sugar and may not increase blood sugar, say for example the inositol present in sunflower lecithin. 
• Although MSG, pectin and lecithin naturally occur in many food articles, they are chemically processed using different solvents and added to the gummies, hence the effects could be detrimental to our health.  
• We all know the negative effects of MSG. But how many of you know that MSG are considered natural flavours? And the labels do not specify the source of natural flavours, they just mention as natural flavours in the label. 
• We are talking about natural colours, natural flavours, natural sugars but all these so called ‘natural’ are processed in the lab using solvents, etc. So we can say that ‘natural’ and ‘artificial’ are chemically same, the only difference is their source. The ingredient of the natural flavour (could be essential oil or raw material) is not disclosed on the label.
• While carrying gummies with you during travel and consuming them may be more convenient, they do not provide the same nutritional effect as that of traditional Ayurveda tablets. This is because of the dosage. Since gummies have lot of sugar, only 1 – 2 gummies per day are advisable and that dosage may not be enough to give you the same nutritional benefit as that of traditional pills. 
• As we all know capsules / tablets are completely filled with Ayurveda herbs but gummies have to make room for sweeteners, citric acid, flavours, etc to enhance taste and prolong shelf life which leads to great reduction of room size for the Ayurveda herbs and other supplements. The gummies may offer zero to very minimal health benefits because of this. 
• Too much sugar content in the gummies can make them addictive. Also the normal limit of sugar intake for a child is between and for an adult is approx. 30 gm per day. As one gummy could contain anywhere between 4 to 8 gm of sugar, consuming 2 gummies a day itself will make it to 8 to 16 gm a day which means we will end up consuming more than the normal limit of sugar intake in a day as we will be consuming other foods (carbohydrates, fruits, vegetables, dairy products) containing sugar too. 
• Over time, the potency of herbs and vitamins added to gummies may deteriorate.
• Although healthier gummy options prepared from sugar alternatives, sunflower lecithin and without gelatin are available, sugar alternatives are no less than sugar in means of their untoward effects. Vegetables or fruits from which sugar alternatives are derived from will have more than one phytochemical constituent which work synergistically with each other in producing health benefits. However when sugar alternatives are prepared, only specific phytochemical constituent is extracted and used in the preparation.
• The chewy texture makes the gummies stick to the teeth even if we rinse after eating them. It is necessary to brush immediately after eating gummy or it may weaken the enamel. 
• In food-deprived scenario, gummies could be okay as they act as immediate fuel and increase our energy levels. However if taken when there is no actual need, it could disrupt the gut microbiota homeostasis leading to intestinal inflammation. Although Ayurveda herbs and vitamins have nutritional value, sugar is not a health food. Every person has a different response (physiological and behavioural) to sugar intake. 
• All that are specified as ‘natural’ and added to the gummies are not really natural. They may be derived from natural substances like fruits, vegetables, seeds, herbs, etc. but may contain chemical additives as they could be highly processed. So vitamin or Ayurveda herb gummies have superb taste, smells great but is like eating a candy or a sugar pill. 

Gummies are nothing but candies made from sugar and other ingredients having a chewy texture. Basically the sugars and other ingredients in gummies dominate the dose of nutritional herbs / vitamins in the gummy. Once you get to know the taste of gummies, it is definitely hard to let go of the gummy and switch to traditional pills. However next time before eating a gummy think of all the above.  

If you are not fond of traditional pills or capsules for some reason, below are some alternative options – 

• Mix the Ayurveda herbal powders in water or honey to make a paste and eat up.
• Add the herbs to your smoothie or yoghurt and feast on. 
• Mix the herbs to your bowl of soup and drink. 
• Add to the pesto and enjoy. 

Do not worry if you travel as you can get a variety of small travel pouches / bags to carry the herbs in pill or capsule or powder form.