There are many health claims around apple cider vinegar, including that it can promote weight loss. There is some evidence that acetic acid, a component of vinegar, can aid weight loss to some extent.
Scientific studies show that apple cider vinegar can have amazing health properties that, in addition to a calorie-restricted diet, can help you lose weight.
In this article, we'll explain what apple cider vinegar is, how it can aid in weight loss, and whether it can contribute to other health benefits.
What is apple cider vinegar?
Apple cider vinegar comes from apples that have been crushed, distilled, and then fermented. Manufacturers make apple cider vinegar by first making apple cider. To do this, they mix apples, sugar and yeast and let the mixture ferment. This process creates alcohol. Specific strains of bacteria then convert the alcohol into acetic acid. When all the alcohol is finished, the mixture becomes apple cider vinegar.
It can be consumed in small amounts or taken as a supplement. Its high acetic acid content may be responsible for its alleged health benefits. While "dosage" recommendations vary, most are on the order of 1 to 2 teaspoons before or with meals.
What can apple cider vinegar do for you?
Apple cider vinegar has been used for thousands of years for their supposed healing properties and as a health aid. It has been used to enhance potency, for “detoxification”, as an antibiotic and even as a treatment for scurvy. While no one uses apple cider vinegar as an antibiotic anymore, it has recently been touted for weight loss.
Does Apple Cider Vinegar Help With Weight Loss?
There is some evidence that apple cider vinegar can aid in weight loss when people combine it with a low-calorie diet and regular exercise. A 2018 study of 39 people analyzed the impact of a low-calorie diet and apple cider vinegar compared to a low-calorie diet without the use of apple cider vinegar for 12 weeks. Researchers found the following in the participants who took apple cider vinegar:
- decreased body weight
- reduced visceral and subcutaneous fat mass
- a lower body mass index (BMI)
- improved their cholesterol and triglyceride levels.
These findings suggest that apple cider vinegar may support other proven weight loss methods. Another small study with 20 participants looked at the effects of 20 milliliters of apple cider vinegar per day in water. The researchers found a lower BMI in the 10 overweight people and a lower fasting glucose in the other 10 subjects with type 2 diabetes. digested.
Other health benefits
Apple cider vinegar may have other health benefits for some people. Many studies on the use of apple cider vinegar are small, but there is early evidence that it can help with:
- control of blood sugar
- affects how food is digested
- support the treatment of varicose veins
- kill harmful bacteria and fungi
Since this drink contains bacteria and yeast, some people claim it is a source of probiotics. Probiotics are microorganisms that benefit health. In unrefined apple cider vinegar, bacteria and yeast form a loose lump in the bottom of a bottle that some people call 'the mother'. In English this is called “the mother”.
Other studies scientists have conducted in rats show that apple cider vinegar can help heal wounds, increase brain health, and lower blood pressure. However, researchers haven't replicated these results in humans, so it's unclear whether apple cider vinegar would have the same benefits. Some people claim that apple cider vinegar helps the body get rid of toxins, but scientific evidence doesn't support this theory.
Side effects
Apple cider vinegar is generally safe, but it can have side effects or drawbacks for some people. The acidity can affect tooth enamel, especially if you consume it undiluted. For this reason, it is a good idea to dilute the intake in food or drink. You can also use a straw to drink it, so that the tooth enamel is less affected. Other possible side effects and interactions include:
- nausea
- aggravated acid reflux
- changing insulin levels
- worsening of low potassium levels
Apple cider vinegar can also overload the kidneys if people have chronic kidney disease. If you have any health restrictions, you should always consult a doctor before trying this medicine.
How to use
An older study from 2009 found that taking a small dose of apple cider vinegar daily is the most effective way to use it for weight loss. If you want to drink this health drink for weight loss, the advice is to add a small amount daily in water in a ratio of 1:10. An example of this is 1 to 2 teaspoons in a glass of water. The required dose of intake also works well when mixed with olive oil as a salad dressing.
In addition, this health drink can support the fasting. Most drinks other than water or regular tea or coffee will cause some degree of insulin response and therefore break the fast. But acids like lemon juice and vinegar (in small amounts) have such low levels of sugars, calories and macronutrients that they should not cause the release of insulin. Good to know!
Summary
Apple cider vinegar has a number of potential health benefits. Some scientific studies indicate that acetic acid can help overweight people achieve a lower BMI, especially when combined with eating fewer calories. It is best to dilute the product in water or add it to food and drinks. People with chronic health conditions or who are on medication should consult their doctor before trying this drink daily.
A number of scientific studies have already been done, however, with a very small sample size, and scientists still need to do more research. See the source references to various scientific articles at the bottom of this article.
Sources including Research Gate (link), Science direct (link), Bioscience, Biotechnology, and Biochemistry (link), PUB.MED (link)
