We’ve heard for years that drinking apple cider vinegar can help you lose weight, however, until now there’s never been much research to support the claim.
Research states that sipping on apple cider vinegar (often called ACV) before a meal may help lower your blood sugar. This research was published in the Journal of Functional Foods.
Apple Cider Vinegar Benefits
Apple Cider Vinegar Reduces Fat
Acetic acid, a compound in apple cider vinegar, has been cited in some studies as the active ingredient that promotes weight loss.
A study in Bioscience, Biotechnology, and Biochemistry found that mice who were given acetic acid were less likely to gain body fat. The study concludes that acetic acid could help suppress body fat buildup.
A similar article in the same journal found that consuming vinegar did help reduce body fat, though the reduction was small. This study used 155 people who were considered obese with a body mass index (BMI) (Body Fat Calculator) of 25–30.
Over 12 weeks, three groups were given either 15 milliliters (ml) of vinegar, 30 ml of vinegar, or a placebo. Overall, those who consumed 15 or 30 ml of vinegar had a lower body weight, smaller waist, and less abdominal fat than those who did not have the vinegar.
A few other studies back up the theory: Consuming two teaspoons of apple cider vinegar before eating a bagel and juice was shown to reduce blood sugar spikes in a 2009 Annals of Nutrition & Metabolism study. The Japanese research published that same year associated vinegar consumption with lower body weight, BMI, weight circumference, and serum triglycerides.
Still, most mainstream dietitians remain skeptical of ACV’s weight-loss power, saying more evidence is needed. But as long as you don’t have a problem tolerating high-acid foods (like GERD or indigestion), drinking apple cider vinegar won’t hurt you.
Apple Cider Vinegar Makes Your Body Feel Full
Twelve people were given three different levels of vinegar with acetic acid after eating a portion of white bread. Another group was given bread with no vinegar.
The authors found that the people who received the highest dose of acetic acid had lower blood sugar and insulin after eating the bread than the other groups. They also found that the higher the dose of acetic acid, the fuller the participants felt.
The authors suggest that fermented and pickled products that contain vinegar with acetic acid may help people feel fuller and lower blood sugar responses after a meal.
Lower body weight, blood sugar, and cholesterol
Two groups of rats were fed a high-fat diet, but one group was given apple cider vinegar daily while the other received no vinegar.
Those that were given a daily dose of apple cider vinegar ate less overall and weighed less than those who were not given the apple cider vinegar. The mice fed the apple cider vinegar also showed lower blood sugar and cholesterol.
Thinking of giving it a try? Here’s how…
Get the Right Vinegar
You don’t actually have to limit yourself to ACV since all vinegar contains acetic acid. Look for one whose label says 5% acidity, which is what you’ll find in most cooking and salad vinegar. (Avoid pickling vinegar, which has a higher acid content.)
Have Just a Little
Consuming too much acetic acid can hurt your throat. A tablespoon of apple cider vinegar mixed with 8 ounces of water and taken before a meal is a safe dose. And if the idea of drinking vinegar turns your stomach, try drizzling the same amount over a salad. That’ll help fill you up and give you vitamins, minerals, and phytonutrients.
Don’t Expect Miracles
It can help block some starch from absorption. Drinking vinegar isn’t the miracle answer to weight loss. It isn’t going to help you lose 5 pounds in a week, To notice a difference, you’ll have to look 3 or 4 months down the road.
Apple cider Vinegar Drink Recipe
- 1 tbsp apple cider vinegar
- ¾ cup of water
- ½ cup cranberry juice
- Splash of lime juice
- Combine all ingredients in a glass.
- Add extra lime juice for more sweetness.
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