Drinking apple cider vinegar for weight loss seems far-fetched. Does it work? Answer From Katherine Zeratsky, R. With Katherine Zeratsky, R. Show references Apple cider vinegar.
Natural Medicines. Accessed April 20, Bunick CG, et al.
First, the bad news
Chemical burn from topical apple cider vinegar. Journal of the American Academy of Dermatology. Forouhar E, et al. Non-traditional therapies for diabetes: Fact or fiction. Salbe AD, et al. Vinegar lacks antiglycemic action on enteral carbohydrate absorption in human subjects. Nutrition Research. Hlebowicz J, et al. The botanical integrity of wheat products influences the gastric distention and satiety in healthy subjects. Nutrition Journal. Samad A, et al. Therapeutic effects of vinegar: A review.
Current Opinion in Food Science. To make apple cider vinegar, the natural sugars in crushed apples are fermented along with yeast to create alcohol. Naturally-created bacteria then feed on the alcohol, neutralising it and creating acetic acid. This is where many of the health benefits of apple cider vinegar lie. This looks like a cloudy, cobwebby substance at the bottom of the bottle. This substance has probiotic properties, meaning it can support a healthy gut.
When we eat or drink anything containing probiotic bacteria, such as apple cider vinegar, the friendly bacteria it contains encourages the growth of more healthy bacteria in the gut. This supports a colony of beneficial gut bacteria known as a microbiome. These beneficial bacteria help us digest and extract nutrients from the food we eat.
Apple cider vinegar might be especially helpful to boost digestion in older people those with an autoimmune disease, or those with anaemia. Those people in these categories usually experience lower levels of stomach acid. This can make digestion more sluggish.
I Drank Apple Cider Vinegar Every Day to Lose Weight and the Results Were Shocking
Apple cider vinegar is a highly acidic substance so the theory is that taking some each day will help raise stomach acid levels and give digestion a boost. We all know that constipation leaves us feeling bloated and heavy, while eliminating waste leaves us feeling lighter. Adding apple cider vinegar to your morning routine could help you get going for the day.
This could be because apple cider vinegar is a source of pectin, a type of soluble fibre which is found in apples. Pectin acts as a natural laxative and could help to stimulate a bowel movement. On top of that, ACV seems to have properties that could potentially support your weight-loss efforts.
For instance, a study from the Journal of Functional Foods suggests that drinking apple cider vinegar before eating is linked to smaller blood sugar spikes. Why this happens isn't totally clear, but nutrition researchers like Carol Johnston , Ph. That matters because blood sugar highs and lows tend to lead to cravings for sugary snacks.
How apple cider vinegar helps you lose weight
What's more, a study from the Journal of Food Science suggests that vinegars, such as apple cider vinegar, can help reduce the effects of diabetes and prevent cardiovascular disease due to its antioxidant activity. Apple cider vinegar has high levels of a polyphenol called chlorogenic acid, which could help improve heart health by inhibiting the oxidation of bad LDL cholesterol. One study by Johnston in the Journal of the Academy of Nutrition and Dietetics found that participants who drank the fermented liquid before a meal consumed up to fewer calories throughout the rest of the day.
But again, the reasons behind that are murky. ACV could boast compounds that actually suppress your appetite.
Apple cider vinegar diet: Does it really work?
But drinking it could also just be so unpleasant that you end up getting turned off from food for the rest of the day. Plus, "the acidity could bother you if you experience reflux," adds Rissetto. Stick with a tablespoon no more than twice daily, and always dilute it in eight ounces of water, recommends Palinski-Wade.
Wondering about the best time to take apple cider vinegar? You can drink a tablespoon of ACV diluted in eight ounces of water up to twice a day—ideally, before or with a meal.