There are many natural weight loss remedies out there. Apple cider vinegar is one that many claim to be effective to help one maintain a healthy optimum weight. But what does research say?
What is Apple Cider Vinegar?
Vinegar is made by fermenting any kind of fruit or grain. This fermented mixture is further converted by adding bacteria that will convert the alcohol into acetic acid. Traditional white vinegar is made from ethanol that is processed from grains. Apple cider vinegar is made with the same two-fold fermentation process, but using apples.
Benefits of Apple Cider Vinegar For Weight Loss
There have been studies that show that the consumption of apple cider vinegar in a daily diet resulted in considerable weight loss compared to those who didn’t include it in their diet.1 In fact, women of North Africa have been using it as an aid for weight loss for generations.2 Here are some ways in which it helps you maintain a healthy body weight.
1. Reduces Blood Sugar
Studies show that apple cider vinegar may have the potential to help regulate blood sugar. The acetic acid in the vinegar has been shown to significantly reduce blood sugar levels in rats by helping the liver and muscles absorb the fat more effectively.3 It has also been seen to reduce after-meal blood sugar levels in humans.4
2. Regulates Insulin Levels
Acetic acid in the vinegar may also help insulin sensitivity and regulate its levels. It has been shown to do this in rats who were fed the acid as part of their diet.5 It has also been seen to improve insulin responses in humans after a starchy meal.6
3. Reduces Appetite
It has been shown that supplements of apple cider vinegar help one feel fuller after a meal. This helps reduce appetite and therefore, calorie consumption.7
4. Reduces Levels Of Cholesterol And Other Lipids In Blood
Apple cider vinegar has been shown to reduce levels of ‘bad cholesterol’, LDL(low-density lipoproteins), and triglycerides in rats which are seen as the main culprits when it comes to fat storage in the body. It also resulted in an increase of HDL, commonly known as good cholesterol.8
How To Include It In Your Diet
Apple cider vinegar in its raw form is not exactly palatable. The usual dose is 2 tablespoons in one glass of water. However, starting with such a large amount may cause nausea and your body may not be able to tolerate it. So, it’s recommended that you start with 1 teaspoon in a glass of water and slowly build up the amount to 2 tablespoons. Drink one glass of this a day to reap its benefits. If this also proves much too strong for your taste, you can make a healthy salad dressing with it and olive oil.
- In its undiluted form, regular consumption of apple cider vinegar can lead to tooth erosion. In large amounts, it may even cause nausea.9
- It has been shown to cause gastric trouble in patients with type 1 diabetes.10
Apple vinegar in moderate amounts may be beneficial for weight loss in many ways. Just make sure to drink it diluted in water and in small amounts.
|↑1||Kondo, Tomoo, Mikiya Kishi, Takashi Fushimi, Shinobu Ugajin, and Takayuki Kaga. “Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects.” Bioscience, biotechnology, and biochemistry 73, no. 8 (2009): 1837-1843.|
|↑2, ↑9||Gambon, D. L., H. S. Brand, and E. C. Veerman. “Unhealthy weight loss. Erosion by apple cider vinegar.” Nederlands tijdschrift voor tandheelkunde 119, no. 12 (2012): 589-591.|
|↑3, ↑5||Fushimi, Takashi, and Yuzo Sato. “Effect of acetic acid feeding on the circadian changes in glycogen and metabolites of glucose and lipid in liver and skeletal muscle of rats.” British Journal of Nutrition 94, no. 05 (2005): 714-719.|
|↑4||Johnston, Carol S., and Amanda J. Buller. “Vinegar and peanut products as complementary foods to reduce postprandial glycemia.” Journal of the American Dietetic Association 105, no. 12 (2005): 1939-1942.|
|↑6||Östman, Elin, Yvonne Granfeldt, Lisbeth Persson, and Inger Björck. “Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects.” European Journal of Clinical Nutrition 59, no. 9 (2005): 983-988.|
|↑7||Östman, Elin, Yvonne Granfeldt, Lisbeth Persson, and Inger Björck. “Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects.” European Journal of Clinical Nutrition 59, no. 9 (2005): 983-988.|
|↑8||Shishehbor, F., A. Mansoori, A. R. Sarkaki, M. T. Jalali, and S. M. Latifi. “Apple cider vinegar attenuates lipid profile in normal and diabetic rats.” Pakistan journal of biological sciences: PJBS 11, no. 23 (2008): 2634-2638.|
|↑10||Hlebowicz, Joanna, Gassan Darwiche, Ola Björgell, and Lars-Olof Almér. “Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study.” BMC gastroenterology 7, no. 1 (2007): 46.|