For thousands of years, apple cider vinegar has been utilized as a health tonic.
According to research, it offers numerous health benefits, including reducing blood sugar levels.
Can including apple cider vinegar into your diet help you lose weight?
This article delves into the science of apple cider vinegar and weight loss. It also includes advice on how to incorporate apple cider vinegar into your diet.
What Is Apple Cider Vinegar?
Apple cider vinegar is produced in two stages of fermentation.
Apples are first sliced or smashed and mixed with yeast to transform their sugar into alcohol. The alcohol is then fermented into acetic acid by microorganisms.
Traditional apple cider vinegar production takes around a month, however some manufacturers drastically shorten the process to barely a day.
Acetic acid is the primary active ingredient in apple cider vinegar.
It is an organic substance with a sour taste and a pungent odor that is also known as ethanoic acid. Acetic is derived from the Latin word acetum, which means vinegar.
Acetic acid makes for about 5-6% of apple cider vinegar. Water and trace amounts of other acids, such as malic acid, are also present.
One tablespoon (15 mL) of apple cider vinegar has only three calories and almost no carbohydrates.
Apple cider vinegar is produced in two stages of fermentation. Acetic acid is the primary active ingredient in vinegar.
Acetic Acid Has Various Benefits for Fat Loss
Acetic acid is a short-chain fatty acid that in your body degrades into acetate and hydrogen.
According to animal research, the acetic acid in apple cider vinegar may help weight loss in numerous ways:
- Lowers blood sugar levels: Acetic acid enhanced the ability of the liver and muscles to absorb sugar from the circulation in one rat research.
- Reduces insulin levels: In the same rat study, acetic acid lowered the insulin-to-glucagon ratio, which may favor fat burning.
- Improves metabolism: Another study in rats exposed to acetic acid revealed an increase in the enzyme AMPK, which increases fat burning while decreasing fat and sugar formation in the liver.
- Reduces fat storage: Using acetic acid or acetate to treat obese, diabetic rats prevented weight gain and raised the expression of genes that reduce belly fat storage and liver fat.
- Fat-burning genes were discovered to be significantly increased in mice fed a high-fat diet supplemented with acetic acid, resulting in decreased body fat formation.
- Another study reveals that acetate may block appetite-controlling areas in your brain, leading to lower food consumption.
Although the results of animal studies are encouraging, human research is required to confirm these effects.
Animal studies have revealed that acetic acid may aid in fat loss in a variety of ways. It has the ability to decrease fat storage, boost fat burning, decrease hunger, and improve blood sugar and insulin responsiveness.
Apple Cider Vinegar Increases Fullness and Reduces Calorie Intake
Apple cider vinegar may increase satiety, which can lead to a reduction in calorie intake.
One short research of 11 persons found that taking vinegar with a high-carb meal resulted in a 55% lower blood sugar response one hour later.
They also consumed 200-275 fewer calories the rest of the day.
Aside from decreasing hunger, apple cider vinegar has been demonstrated to reduce the rate at which food leaves your stomach.
Another small trial found that ingesting apple cider vinegar with a starchy meal slowed stomach emptying substantially. This resulted in greater sensations of fullness as well as decreased blood sugar and insulin levels.
Some people, however, may have a condition that renders this impact hazardous.
Gastroparesis, or delayed stomach emptying, is a common type 1 diabetic consequence. Timing insulin with food intake becomes tricky because it is impossible to estimate how long blood sugar will rise after a meal.
Because apple cider vinegar has been demonstrated to increase the amount of time food stays in your stomach, ingesting it with meals may aggravate gastroparesis.
Due to delayed stomach emptying, apple cider vinegar promotes fullness. This may naturally lead to a reduction in calorie intake. However, for some people, this may aggravate their gastoparesis.
It May Help You Lose Weight and Body Fat
According to the findings of one human investigation, apple cider vinegar has significant impacts on weight and body fat.
144 obese Japanese people participated in this 12-week trial, drinking either 1 tablespoon (15 mL) of vinegar, 2 tablespoons (30 mL) of vinegar, or a placebo drink every day.
They were instructed to limit their alcohol use while maintaining their normal diet and activity levels during the trial.
Those who ingested 1 tablespoon (15 mL) of vinegar every day experienced the following benefits on average:
- 2.6 pound weight loss (1.2 kg)
- Body fat percentage decreased by 0.7%.
- 0.5 inch reduction in waist circumference (1.4 cm)
- 26% reduction in triglycerides
This is what happened in people who consumed 2 tablespoons (30 mL) of vinegar daily:
- 3.7 pound weight loss (1.7 kg)
- Body fat percentage decreased by 0.9%.
- 0.75 inch reduction in waist circumference (1.9 cm)
- 26% reduction in triglycerides
The placebo group gained 0.9 pound (0.4 kg), and their waist circumference increased marginally.
According to this study, incorporating 1 or 2 teaspoons of apple cider vinegar into your diet can aid in weight loss. It can also help you reduce your body fat percentage, lose abdominal fat, and lower your blood triglycerides.
This is one of just a few human studies that have looked into the benefits of vinegar on weight loss. Although the study was pretty large and the results were positive, more research is needed.
Furthermore, in a six-week research with mice on a high-fat, high-calorie diet, the high-dose vinegar group accumulated 10% less fat than the control group and 2% less fat than the low-dose vinegar group.
Obese persons who took 1-2 teaspoons (15-30 mL) of apple cider vinegar daily for 12 weeks shed weight and body fat, according to one study.
Other Health Benefits
Aside from encouraging weight and fat loss, apple cider vinegar has several other advantages:
- Lowers blood sugar and insulin levels: Apple cider vinegar has been demonstrated to drastically lower blood sugar and insulin levels after eating when ingested with a high-carb diet.
- Improves insulin sensitivity: One study revealed that adding vinegar to a high-carb diet enhanced insulin sensitivity by 34% in persons with insulin resistance or type 2 diabetes.
- Lowers fasting blood sugar: In a trial of type 2 diabetes patients, those who took apple cider vinegar with a high-protein evening snack had twice the fasting blood sugar reduction as those who did not.
- Improves PCOS symptoms: In a small trial of women with PCOS who took vinegar for 90-110 days, 57% resumed ovulation, most likely due to enhanced insulin sensitivity.
- Reduces cholesterol levels: Apple cider vinegar was demonstrated to enhance “good” HDL cholesterol in diabetic and non-diabetic rats and mice. It also lowered triglycerides and “bad” LDL cholesterol.
- Lowers blood pressure: Animal studies indicate that vinegar may lower blood pressure by blocking the enzyme that constricts blood vessels.
- Vinegar kills hazardous bacteria and viruses: Vinegar combats bacteria that might cause food poisoning, such as E. coli. coli. In one study, vinegar lowered the amount of some bacteria and viruses by 90% and 95%, respectively.
Apple cider vinegar may help with blood sugar, insulin, PCOS symptoms, and cholesterol. Vinegar is also effective against bacteria and viruses.
How to Add It to Your Diet
There are several methods to incorporate apple cider vinegar into your diet.
To make a salad dressing, combine it with olive oil. It goes especially well with leafy greens, cucumbers, and tomatoes.
It can also be used to pickle vegetables or just mixed into water and drunk.
The recommended daily dose of apple cider vinegar for weight loss is 1-2 tablespoons (15-30 mL) mixed with water.
It is ideal to divide this into 2-3 doses throughout the day and to drink it before meals.
Taking more than this is not advised due to the risk of side effects at larger doses, such as drug interactions or dental enamel erosion. It’s also a good idea to start with 1 teaspoon (5 ml) to observe how you react.
Take no more than 1 tablespoon (15 ml) at a time, as consuming too much at once may produce nausea.
It is critical to dilute it with water since undiluted vinegar can burn the inside of your mouth and throat.
Although consuming apple cider vinegar in tablet form appears to be beneficial, it also has significant hazards. In one case, an apple cider vinegar tablet became caught in a woman’s esophagus, causing throat burns.
To reap the full weight loss advantages, consume 1-2 teaspoons (15-30 mL) of apple cider vinegar every day. Mix with water and drink for optimal benefits.
Apple Cider Vinegar Dosage: How Much Should You Drink per Day?
Vinegar may aid in weight loss by enhancing feelings of fullness and decreasing the amount of food consumed throughout the day.
One study found that taking one or two tablespoons (15 or 30 ml) of apple cider vinegar daily for three months helped overweight persons lose an average of 2.6 and 3.7 pounds (1.2 and 1.7 kg).
Two tablespoons of apple cider vinegar per day has also been shown to help dieters lose nearly twice as much weight in three months as persons who did not use apple cider vinegar.
You can mix it with water and drink it before meals, or you can mix it with oil to make a salad dressing.
When paired with other dietary and lifestyle adjustments, apple cider vinegar is more likely to promote weight loss.
Drinking 1-2 tablespoons (15-30 mL) of apple cider vinegar daily over several months may help overweight persons lose weight.
For Improved Digestion
To enhance digestion, many people take apple cider vinegar before protein-heavy meals.
According to the hypothesis, apple cider vinegar raises stomach acidity, which helps your body produce more pepsin, the enzyme that breaks down protein.
While there is no scientific evidence to support the use of vinegar for digestion, other acidic substances, such as betaine HCL, can considerably enhance stomach acidity.
Apple cider vinegar and other acidic foods may have similar benefits, but further research is needed.
Those who take apple cider vinegar for digestion often drink one to two teaspoons (15-30 mL) with a glass of water right before meals, although there is no evidence to support this dose at this time.
Some people believe that consuming one to two teaspoons (15-30 mL) of apple cider vinegar before meals will help with digestion. There is currently no study to back up this practice.
For General Wellness
Other prominent reasons for using apple cider vinegar include preventing heart disease, lowering cancer risk, and combating infection.
There is little scientific evidence to back up these claims, and no recommended human dosages are available.
Although animal and test-tube research indicate that vinegar may reduce the risk of heart disease, fight cancer, and slow the growth of bacteria, no human trials have been conducted.
Several studies have showed that persons who consume salads with vinegar-based dressings on a regular basis had a lower risk of heart disease and have less belly fat, but this could be attributable to other factors.
More human studies are needed to determine the optimal amount of apple cider vinegar for overall health and wellness.
There is no evidence that apple cider vinegar can prevent heart disease, cancer, or infection in people, hence there are no dosage recommendations.
Best Practices to Avoid Side Effects
Although apple cider vinegar is typically safe to take, some people may experience adverse effects.
Because the acidity of apple cider vinegar is responsible for many of its health advantages, avoid mixing it with anything that could neutralize the acid and lessen its favorable effects.
Keep in mind that the acidity of vinegar might harm dental enamel over time. Drinking with a straw and then washing your mouth with water will help prevent this.
While there are health benefits to drinking apple cider vinegar, ingesting excessive amounts (8 ounces or 237 ml) every day for many years can be harmful and has been related to low blood potassium levels and osteoporosis.
If you suffer unpleasant side effects after taking apple cider vinegar, such as nausea, burping, or reflux, discontinue use and consult your doctor.
The Bottom Line
Finally, eating a reasonable amount of apple cider vinegar appears to help weight loss as well as a variety of other health benefits.
Other vinegars may give similar advantages, albeit those with lower acetic acid content may be less strong.