Does Apple Cider Vinegar Really Help with Weight Loss? Experts Explain the Science-Backed Benefits and How Much to Take
Apple cider vinegar has long been a pantry staple, thanks to its versatility as an ingredient in everything from salad dressings to sauces and stews. More recently, this vinegar made from fermented apple juice has also gained a reputation for its medicinal properties. The tart-tasting liquid has been promoted for accelerating weight loss, lowering blood sugar and cholesterol levels, and boosting energy. Which of the claims are backed up by science? We asked nutritional experts to dig into the evidence surrounding apple cider vinegar’s potential benefits.
Is Apple Cider Vinegar Good for You?
Apple cider vinegar (ACV) does have certain healthful properties, which are largely due to its acetic acid content. “Acetic acid is a really important metabolite in our bodies, and the only dietary source of acetic acid is vinegar,” Carol Johnston, PhD, professor of nutrition and associate dean in the College of Health Solutions at Arizona State University, tells us. Acetic acid is known to have various biological effects that can contribute to health improvement. However, when it comes to the claims about ACV being a cure-all, the evidence doesn’t always hold up to scientific scrutiny.
The Composition of Apple Cider Vinegar
Apple cider vinegar is made through a process of fermenting apple juice. The fermentation process converts the natural sugars in apples into alcohol, which is then further fermented into acetic acid by bacteria. This acetic acid is the main active component in vinegar and is responsible for most of its health benefits.
Does Apple Cider Vinegar Help You Lose Weight?
Some studies have suggested that apple cider vinegar can boost weight loss by increasing feelings of fullness after a meal. This satiety effect might lead to reduced calorie intake, which could contribute to weight loss over time. However, any weight loss it might bring about is minimal—a pound or two per month at best.
Scientific Studies on ACV and Weight Loss
In one study, participants who consumed a tablespoon of apple cider vinegar with breakfast and lunch lost an average of 2.6 pounds over 12 weeks compared to a placebo group. However, this weight loss is not significant enough to consider ACV a primary weight loss tool. It’s important to note that these studies often include other lifestyle interventions, such as dietary changes and exercise, which contribute to the overall weight loss.
How ACV May Aid in Weight Loss
- Increases Satiety: The acetic acid in ACV has been shown to increase feelings of fullness, potentially leading to reduced calorie intake.
- Regulates Blood Sugar Levels: By slowing the rate at which food leaves the stomach, ACV can prevent blood sugar spikes and crashes, which might reduce cravings for unhealthy snacks.
- Improves Digestion: ACV can enhance the digestion of proteins, which can help in building and maintaining muscle mass, an important factor in weight loss.
Other Health Benefits of Apple Cider Vinegar
Lowering Blood Sugar Levels
One of the most well-researched benefits of apple cider vinegar is its ability to help manage blood sugar levels. “ACV has been shown to improve insulin sensitivity during a high-carb meal by 19–34% and significantly lower blood sugar and insulin responses,” says Dr. Johnston. This makes it a useful supplement for people with type 2 diabetes or those looking to maintain healthy blood sugar levels.
Lowering Cholesterol Levels
Some animal studies have suggested that apple cider vinegar can lower cholesterol and triglyceride levels, which are risk factors for heart disease. However, more research is needed to confirm these effects in humans.
Antimicrobial Properties
ACV has antimicrobial properties, which can help kill harmful bacteria. This makes it useful for treating various conditions like sore throats and acne. However, it’s important to use ACV correctly to avoid skin irritation or other side effects.
Boosting Skin Health
Due to its antibacterial and antifungal properties, ACV is sometimes used as a natural remedy for skin conditions like eczema and dry skin. It can be diluted with water and used as a toner to help balance the skin’s pH levels.
How Much Apple Cider Vinegar Should You Take?
Recommended Dosage
For general health benefits, it is typically recommended to take 1-2 tablespoons (15-30 ml) of apple cider vinegar diluted in a large glass of water daily. It’s important to start with a smaller dose and gradually increase to assess your body’s tolerance.
How to Incorporate ACV into Your Diet
- As a Drink: Mix 1-2 tablespoons of ACV with a large glass of water. You can add honey or lemon to improve the taste.
- In Salad Dressings: Use ACV as part of a vinaigrette with olive oil and your favorite herbs and spices.
- In Cooking: ACV can be used in marinades, sauces, and soups to add a tangy flavor.
Precautions
While apple cider vinegar is generally safe, there are a few precautions to keep in mind:
- Dilute It: Always dilute ACV before consuming to prevent damage to your tooth enamel and esophagus.
- Monitor Your Body: Start with a small dose and monitor how your body reacts. Excessive consumption can lead to digestive issues.
- Consult Your Doctor: If you have any underlying health conditions or are taking medications, consult your doctor before adding ACV to your diet.
Conclusion
Apple cider vinegar offers several health benefits, including aiding in weight loss, regulating blood sugar levels, and improving digestion. However, while ACV can be a useful addition to a healthy lifestyle, it should not be relied upon as a primary weight loss solution. The benefits of ACV are most effective when combined with a balanced diet and regular exercise. If you want to incorporate ACV into your diet, start with a small amount and gradually increase it to assess your body’s tolerance. Always consult a healthcare professional if you have any concerns about adding ACV to your routine.