Does Apple Cider Vinegar Actually Help With Weight Loss?

Apple cider vinegar has been growing popular lately, with claims to be a “miracle potion.”  Some claim that it cures acne, gets rid of bad breath, but most importantly, it helps you lose weight.

Apple cider vinegar is made in a 2-step fermentation process.  Apples are crushed and combined with yeast to convert the sugar into alcohol, then bacteria is added to ferment the alcohol into acetic acid.  Typically, this process can take a month but some manufacturers have been able to speed up this process to only a day.

What Do the Experts Say?

Tanya Zuckerbrot MS, RD, New York City-based registered dietitian. best-selling author and founder of The F-Factor Diet says, “Apple cider vinegar is not a magic eraser! Just because apple cider vinegar has many diverse health benefits, it does not negate the negative health effects of unhealthy foods, nor are its weight-loss benefits potent enough to simply counteract caloric intake,” Zuckerbrot says. “While it can certainly aid in weight loss, it does not actually cause weight loss.”

Most research on acetic acid for fat loss has been only done on animals, but the research yields some good results that could potentially be helpful in weight loss for humans.  However, there are some benefits to using apple cider vinegar for humans, that have been proven.

What Does It Help With?

Eases your sugar spike and softens your energy crash after eating lots of carbs and sugar.  Carol Johnston, Ph.D. at Arizona University, who has been researching on the effects on vinegar for years, did a study on how an apple cider vinegar weight loss plan affect how blood sugar is regulated in a healthy patient’s body.  It concluded that 2tsp of vinegar effectively reduced blood glucose by 20% when taken with meals.  Essentially, drinking apple cider vinegar before a heavy carbohydrate meal can possibly reduce the blood sugar spike that can happen normally after eating.

Improves insulin in people with type 2 diabetes.  study was done to prove that vinegar improves insulin sensitivity to a high-carbohydrate meal in patients who had type 2 diabetes.  Apple cider vinegar could potentially reverse type 2 diabetes. However, patients need to monitor their readings because taking apple cider vinegar reduces blood glucose levels, which could bring on hypoglycemic episodes.

Helps in preventing metabolic syndrome.  A Japanese study was done on patients to see if apple cider vinegar reduces body weight and body fat mass.  They found that drinking vinegar may prove to be useful in preventing metabolic syndrome by reducing obesity.  Unfortunately, there is not more research done to see exactly how apple cider vinegar caused the weight loss.

Helps with killing bacteria.  Research has found that apple cider vinegar could be used to fight bacteria that can cause food poisoning, like E-coli.  Combined with sodium chloride, apple cider vinegar was found to be markedly effective for the prevention of bacterial food poisoning.

Relieves jellyfish stings.  A study was done to compare hot-water treatment versus apple cider vinegar for treating jellyfish stings.  Both are good treatments, but the hot-water immersion seemed to do better.

Improves irregular menstruation in women with PCOS.  Drinking apple cider has been known to also restore ovulary function in women with polycystic ovary syndrome (PCOS).  A study found that apple cider vinegar improved insulin sensitivity in PCOS patients, thus restoring ovulatory function.  It was also noted that it may reduce medical cost and treatment time for insulin resistance, ovulation, and infertility in these patients.

How to Take It

It is recommended to take 1-2 tbsp of apple cider vinegar diluted into 8oz of water or added into a marinade, salad dressing, even soup.  Just do not drink it straight.  The acid can damage your tooth enamel and your throat.

There are apple cider vinegar tablets, but that it is not necessarily a good idea. A woman suffered burns after taking an apple cider vinegar tablet.  The tablet became lodged in her esophagus and caused her injuries.



Special thanks to Merri for cover photo

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