Apple cider vinegar isn’t a magical weight loss supplement but it may help you lose weight
Apple cider vinegar has been used for centuries as a natural remedy for various ailments. In recent years, it’s gained popularity as a potential weight loss aid. Many people are looking for natural ways to lose weight and improve their health; apple cider vinegar has been touted as one possible solution.
Apple cider vinegar is made with crushed apples, yeast, and sugar through a process called fermentation. This liquid is filled with wonderful health benefits. Whether you’re looking to shed a few pounds or simply improve your health, apple cider vinegar can help you achieve your goals when taken in moderation.
1. Control Blood Sugar
Healthline states that apple cider vinegar has been shown to have a positive effect on blood sugar levels. When we eat, our blood sugar levels rise, triggering the release of insulin. Insulin helps our body’s cells to absorb sugar from the bloodstream to use for energy. However, in people with insulin resistance or type 2 diabetes, the body’s cells become less responsive to insulin. This causes blood sugar levels to remain high.
Studies have found that consuming apple cider vinegar with a meal can help lower blood sugar levels and improve insulin sensitivity. Healthline’s study showed that consuming apple cider vinegar with a high-carb meal resulted in blood sugar response that was 19-34% lower compared with those who didn’t consume vinegar. Another study found that taking two tablespoons of apple cider vinegar before bed reduced fasting blood sugar levels in people with type 2 diabetes.
It’s important to note that NCCIH states any unproven health products like apple cider vinegar should not replace any proven medical treatment.
2. Helps Digestion
Acetic acid, the active ingredient in apple cider vinegar, has been shown to have antimicrobial properties and can help kill harmful bacteria in the gut. This can help improve digestion and reduce the risk of gastrointestinal infections. Acetic acid can also help stimulate the production of stomach acid, which is essential for breaking down food and absorbing nutrients.
Additionally, some research suggests that apple cider vinegar can help prevent the formation of indigestible food particles known as “food boluses.” Food boluses can cause discomfort and bloating. This phenomenon may be because apple cider vinegar helps slow down the movement of food through the digestive system, allowing for more complete digestion.
3. Helps You Control Your Appetite
Feeling full and satisfied after a meal is important because it controls our appetite and helps us avoid overeating. Apple cider vinegar has been shown to help increase the feeling of fullness and reduce appetite, potentially leading to weight loss.
One study found that consuming apple cider vinegar before a meal led to significant reductions in caloric intake. Participants who consumed vinegar with meals reported feeling more satisfied and less hungry compared with those who didn’t consume vinegar. Another study found that consuming apple cider vinegar in the morning led to significant reductions in appetite and cravings throughout the day.
4. How To Consume
There are several ways to consume apple cider vinegar, including diluting it with water, adding it to salad dressings or marinades, or taking it in supplement form. It’s important to note that apple cider vinegar is highly acidic and can be harmful to tooth enamel and the lining of the esophagus if consumed without being diluted by water or in excess.
To avoid these risks, start with a small amount of apple cider vinegar mixed with water and gradually increase the dosage. The ideal dosage may vary depending on factors such as age, weight, and overall health status. It’s also important to consult with a healthcare professional before adding apple cider vinegar to your diet, especially if you have a history of digestive problems or are taking medication.
Bottom Line
Apple cider vinegar has several health benefits, including weight loss. It can help control blood sugar levels, improve digestion, reduce appetite, and regulate insulin levels. Note that consuming apple cider vinegar will not magically shed weight; it simply contains health benefits that can boost a healthy diet and exercise.
It’s important to consume apple cider vinegar in moderation and to consult with a healthcare professional before adding it to your diet.
