Apple cider vinegar has been used for thousands of years as a tonic for wellbeing. It has many health benefits, such as reducing blood sugar levels, research shows.
But can the addition of apple cider vinegar to your diet help you lose weight as well?
The research behind apple cider vinegar and weight loss is discussed in this article. It also offers advice on integrating your diet with apple cider vinegar.
What Is Apple Cider Vinegar?
Apple vinegar is made in a two-step fermentation process.
First, in order to turn their sugar into alcohol, apples are sliced or crushed and mixed with yeast. Second, in order to ferment the alcohol into acetic acid, bacteria are added.
The manufacturing of conventional apple cider vinegar takes about one month, although some manufacturers significantly speed up the process so that it only takes a day.
The principal active ingredient of apple cider vinegar is acetic acid.
Often known as ethanoic acid, it is an organic compound with a bitter taste and heavy odor. Acetic is a term derived from acetum, the Latin word for vinegar.
About 5-6% of the vinegar for apple cider consists of acetic acid. It also contains water and trace quantities, such as malic acid, of other acids.
Around three calories and virtually no carbs are found in one tablespoon (15 ml) of apple cider vinegar.
Acetic Acid Benefits for Fat Loss
Acetic acid is a short-chain fatty acid which dissolves in your body into acetate and hydrogen.
Some animal studies indicate that the acetic acid in apple cider vinegar can in many ways promote weight loss:
Lowers blood sugar levels
Decreases insulin levels
Reduces fat storage
Although the results of animal studies look positive, to validate these effects, research is needed in humans.
Increases Fullness and Reduces Calorie Intake
Apple cider vinegar, which can decrease calorie intake, can promote fullness.
Those taking vinegar with a high-carb meal had a 55 percent lower blood sugar response one hour after eating in one small study of 11 individuals. For the rest of the day, they also ended up eating 200-275 fewer calories.
It has also been shown that apple cider vinegar slows the rate at which food leaves your stomach, in addition to its appetite-suppressing effects. Taking apple cider vinegar with a starchy meal substantially delayed the emptying of the stomach in another small study. This resulted in increased feelings of fullness and reduced levels of blood sugar and insulin.
Some individuals can, however, have a disorder that makes this effect negative.
A common complication of type 1 diabetes is gastroparesis, or delayed emptying of the stomach. Insulin timing with food consumption becomes troublesome because it is difficult to predict how long it will take after a meal for blood sugar to increase.
Since it has been shown that apple cider vinegar increases the length of time food stays in your stomach, taking it with meals can make gastroparesis worse.
It May Help You Lose Weight and Body Fat
The addition of 1 or 2 tablespoons of apple cider vinegar to your diet, according to the report, will help you lose weight. It can also reduce your body fat level; make you lose belly fat and decrease your blood triglycerides.
This is one of a few human studies which have explored the impact of vinegar on weight loss. Although the study was relatively large and the findings are promising, further studies are needed.
Additionally, one six-week study in mice fed a high-fat, high-calorie diet showed that 10 percent less fat than the control group and 2 percent less fat than the low-dose vinegar group were received by the high-dose vinegar group.
Other Health Benefits
Apple cider vinegar has many other advantages, in addition to encouraging weight and fat loss:
Lowers blood sugar and insulin
Improves insulin sensitivity
Lowers fasting blood sugar
Improves PCOS symptoms
Decreases cholesterol levels
Lowers blood pressure
Kills harmful bacteria and viruses
How to Add It to Your Diet
About 1–2 tablespoons (15–30 ml) of apple cider vinegar per day is recommended to obtain full weight loss benefits. For best results, mix with water and drink.
To Sum It Up
Taking a small amount of apple cider vinegar at the end of the day tends to support weight loss and deliver a range of other health benefits.
Similar advantages can be offered by other forms of vinegar, but those with lower acetic acid content may have less potent effects.