Apple Cider Vinegar for Weight Loss – What Science Says

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Apple cider vinegar is a fermented liquid constituted of aged apple cider and has many makes use of. It’s a tasty ingredient for making salad dressings, however some folks regard it as extra. They imagine that consuming apple cider vinegar makes it simpler to shed pounds, and should even enhance their metabolic well being. Is there any fact to this concept? Let’s have a look at what science has discovered up to now about apple cider vinegar and its potential weight reduction advantages.

How Apple Cider Vinegar May Improve Weight Loss

Research present that apple cider vinegar modestly lowers the rise in glucose you get after consuming a meals. With apple cider vinegar on board, your glucose doesn’t rise as a lot after a meal, and your physique doesn’t must make as a lot insulin. When there’s much less insulin round, your physique can extra simply break down fats and is much less prone to retailer it, resulting in weight achieve. One other approach to take a look at it’s apple cider vinegar improves insulin sensitivity, which is nice on your waistline and metabolic well being. When you will have higher insulin sensitivity, you’re much less prone to accumulate deep stomach fats known as visceral fats.

There’s one other approach apple cider vinegar could offer you a weight-loss edge. It has a gentle appetite-suppressing impact, which means you could eat much less if you add vinegar to a meal. A technique it reduces urge for food is by slowing the speed at which meals exits your abdomen. So, your abdomen stays distended longer. A stretched abdomen prompts hormones that flip off your urge for food.

The lively ingredient liable for the blood-sugar-lowering advantages of apple cider vinegar is acetic

But as Mayo Clinic points out, apple cider vinegar is unlikely to be a magic bullet for weight loss. You’ll get better results if you eat an unprocessed diet, and limit sugar in your diet. However, apple cider vinegar may help with hunger control, and it’s a terrific way to top a salad.

Are There Drawbacks and Risks to Using Apple Cider Vinegar for Weight Loss?

Vinegar is a weak acid, but still has enough acidity to damage and wear away the enamel on your teeth. Some people drink undiluted apple cider vinegar, but don’t do it. It’s hard on your tooth enamel. Once the enamel on your teeth thins or wears away, there’s no way to replace it. There’s also some question about whether the acidity of apple cider vinegar can irritate or damage other delicate tissues, like the lining of your esophagus. If you drink apple cider vinegar, always dilute it to a concentration no higher than 1.5 teaspoons of vinegar in 8 ounces of water.

Another potential downside of apple cider vinegar is its ability to affect digestion. Since it slows the movement of food out of the stomach, it can cause bloating and flatulence. That’s not necessarily a good idea for people with diabetes. Some diabetics already have a condition called gastroparesis, where their stomach already empties too slowly. Apple cider vinegar could worsen this condition.

Another precaution is that apple cider vinegar can trigger a drop in potassium. Some people take diuretics that lower potassium for blood pressure control. The combination of these medications and apple cider vinegar could lead to a significant drop in potassium. Talk to your physician before adding apple cider vinegar to your diet, especially if you take medications.

The Bottom Line

Adding apple cider vinegar to your diet may offer some benefits, including reducing the post-meal rise in glucose and curbing your appetite, but it alone is unlikely to have a major impact on your body weight. However, in combination with a healthy diet low in refined carbohydrates and exercise, it could make losing weight a little easier. But remember, it’s about the totality of your diet and lifestyle. Apple cider vinegar isn’t a “miracle cure” for weight loss.

References:

  1. “Apple cider vinegar diet: Does it really work? – Harvard ….” 25 Apr. 2018, health.harvard.edu/blog/apple-cider-vinegar-diet-does-it-really-work-2018042513703.
  2. Journal of Functional Foods. Volume 43, April 2018, Pages 95-102.
  3. “Apple cider vinegar for weight loss – Mayo Clinic.” 18 Apr. 2020, mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/apple-cider-vinegar-for-weight-loss/faq-20058394.
  4. Gambon DL, Brand HS, Veerman EC. Ongezond afslanken. Erosie door appelazijn [Unhealthy weight loss. Erosion by apple cider vinegar]. Ned Tijdschr Tandheelkd. 2012 Dec;119(12):589-91. Dutch. doi: 10.5177/ntvt.2012.12.12192. PMID: 23373303.

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