Apple cider vinegar has been touted as a cure-all for decades. I’ve seen claims that it can do everything from halt hiccups to whiten teeth, and even banish dandruff. Whether or not it’s capable of all those things, there is some solid research to back up apple cider vinegar as a healthy elixir, as long as you use it correctly.
One promising benefit: It seems to help regulate blood sugar. A study published in Diabetes Care looked at men and women with type 2 diabetes. The researchers found that when the participants downed two tablespoons of apple cider vinegar before bed with a snack (one ounce of cheese), they had lower blood sugar levels the next morning, compared to when they ate the same bedtime snack paired with two tablespoons of water.
What’s in It?
It’s mostly apple juice, but adding yeast turns the fruit sugar into alcohol — this is fermentation. Bacteria turn the alcohol into acetic acid. That’s what gives vinegar its sour taste and strong smell.
Vinegar’s used in cooking, baking, salad dressings, and as a preservative. There’s a lot of acid in it, so drinking vinegar straight isn’t recommended. And it can cause serious problems if you have a lot of it. If you’re looking to take some for health reasons, most people recommend adding one to two tablespoons to water or tea
Vinegar has been used as a remedy since the days of Hippocrates. The ancient Greek doctor treated wounds with it. In recent years, people have explored apple cider vinegar as a way to lose weight, improve heart health, and even treat dandruff.
Many of these claims aren’t supported by modern research. But some studies have found that acetic acid — which gives vinegar its distinctive taste and smell — may help with a variety of conditions:
Japanese scientists found that drinking vinegar might help reduce obesity.
One small study found that vinegar improved blood sugar and insulin levels in a group of people with type 2 diabetes.
So apple cider vinegar may work to regulate blood sugar, appetite, insulin and cravings, but it can actually melt pounds? Some research suggests it does. “In 2009 a double-blind, placebo-controlled study was done investigating the effects of apple cider vinegar intake on body weight and abdominal fat in 175 obese Japanese subjects,” Zuckerbrot says. “This was the first study to show that continuous vinegar intake reduces body weight, BMI, and body fat mass.” She says acetic acid may help fat breakdown. But more research is needed to replicate the study’s findings and identify exactly how ACV caused the weight loss.
ENHANCES WEIGHT LOSS
Apple cider vinegar has been in the limelight recently with fitness gurus and natural health experts alike recommending an apple cider vinegar diet to help drop unwanted pounds quickly. But is apple cider vinegar good for weight loss?
There is a plethora of research out there confirming the benefits of apple cider vinegar for weight loss. In one study, consuming just two tablespoons per day of apple cider vinegar over 12 weeks resulted in nearly 4 pounds of weight loss with no other modifications to diet or lifestyle
Studies show that apple cider vinegar may also increase satiety, which can help reduce intake and amp up weight loss. (5) In fact, one study showed that drinking apple cider vinegar actually decreased total caloric intake by up to 275 calories over the course of the day.
However, just because apple cider vinegar benefits weight loss doesn’t mean that it should be used as a quick fix all on its own. In fact, if just drinking it alone, the amount of apple cider vinegar weight loss will be minimal. To really see results, be sure to use it in combination with a healthy diet and active lifestyle.
How Does It Work
According to research, apple cider vinegar achieves weight loss through helping to stabilise blood sugar.
Stabilising blood sugar leads to keeping eating patterns more regular, and can stop cravings or the desire to eat more than is desired throughout the day.
The vinegar also assists in weight loss by giving the feeling of fullness after a meal, and keeping you form operating or reaching for a snack. A Swedish study found that when individuals consumed apple cider vinegar with a meal, they felt for satisfied than those who didn’t.
Apple cider vinegar is also known to speed up the metabolism and act as a natural appetite suppressant, keeping your junk food cravings at bay and speeding up weight loss.
How to use it
To achieve optimum weight loss results using apple cider vinegar, it is recommended to drink just 30 ml, mixed with water, of the liquid a day.