Apple cider vinegar for weight loss. Does it really work?

There are several theories according to which apple cider vinegar for weight loss works absolutely miraculously. However, very few people think about whether it is supported by any convincing data. Some research points out that apple cider vinegar during low-calorie diet really helps reduce body weight. But these studies were created based on very small sample of participants, and therefore we cannot consider them one hundred percent authoritative.

 

What is apple cider vinegar?

Apple cider vinegar is mostly produced as derivative of apple cider. Apples are mixed with yeast, which convert sugar into alcohol. Specific strains of bacteria then create acetic acid from it. At moment when alcohol evaporates, this mixture becomes apple cider vinegar. In traditional production this process took whole month, but modern technologies nowadays allow producers to shorten it to single day.

Because apple cider vinegar is rich in bacteria and yeast, some people perceive it as source of probiotics. In unrefined apple cider vinegar these bacteria and yeast create tiny lumps visible at bottom of container. So don't consider them waste.

Main component of apple cider vinegar is acetic acid. It is organic compound with sour taste that smells very strongly. One tablespoon of apple cider vinegar contains about 3 calories and practically no carbohydrates. (After this information it is no wonder at all that apple cider vinegar is used for weight loss.)

Apple cider vinegar had significant place in healthcare for centuries. Before insulin era it served also as folk remedy for diabetes. Today it is perceived differently, usually used for cooking.

 

Apple cider vinegar for weight loss - does it make sense?

Some scientific studies suggest that apple cider vinegar should help drop excess kilos. But that it should happen only in combination with suitable diet and regular exercise is somehow forgotten.

Study from 2018 based on experiment conducted on 39 persons deals with influence of apple cider vinegar during low-calorie diet lasting 12 weeks. Researchers confirmed that participants who consumed apple cider vinegar showed certain favorable results:

• lost more kilos,
• had lower BMI value (body mass index)
• and had less cholesterol.

These data suggest that apple cider vinegar can help in fight with excess kilos. It means that apple cider vinegar for weight loss according to this research is not unequivocally guaranteed recipe for everyone.

Another small experiment with 20 participants examined effects of taking 20 ml of apple cider vinegar in water. Scientists observed lower BMI value in 10 overweight people and lower glucose level in blood in 10 people with diabetes.

It was also recorded that apple cider vinegar prolongs feeling of satiety after meal. This information is confirmed also by study of journal Journal od Diabetes Research. In healthy people and patients with type 1 diabetes it was supposedly confirmed that acetic acid (component of apple cider vinegar) keeps food longer in stomach.

It is important to remind that all researches were conducted with small number of participants. Therefore take their results with grain of salt. Anyway, it is unlikely that apple cider vinegar for weight loss would be perfect method of weight reduction and that by itself could dramatically influence BMI values.

 

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Other benefits of apple cider vinegar

Many small studies conducted on animals point out that apple cider vinegar helps also in area of:

• blood sugar level control,
• support of varicose veins treatment,
• destroying harmful bacteria and fungi,
• and healing surface wounds.

Some fans of apple cider vinegar even claim that apple cider vinegar helps remove toxins from human body. But it was never tested on humans. It means we do not have enough evidence available to support this information.

Adverse effects

Apple cider vinegar is considered safe food product. Rule that too much of everything is harmful applies here too. So watch out for excessive consumption of this ingredient.

Acidity of apple cider vinegar can have negative impact on enamel health, especially when consumed undiluted. Other side effects were also recorded:

• nausea,
• change in insulin level
• and reduction of potassium level.

Conclusion

Apple cider vinegar for weight loss might not be one hundred percent effective, but has number of potential health benefits. Scientific studies suggest that acetic acid in apple cider vinegar helps overweight people achieve better BMI value. This effect is visible mainly with intentional calorie reduction. Ideal is to add 1-2 teaspoons of apple cider vinegar to glass of water, eventually mix it into salad in dressing with olive oil.

People with chronic health problems should consult use of apple cider vinegar with doctor.