It’s nothing new to hear about the benefits of apple cider vinegar. It’s been used for thousands of years and is said to improve strength, detoxify, to help sinus issues, and more. A new study adds to the data that shows apple cider vinegar may also help with weight loss.
The randomized study, published in the journal BMJ Nutrition, Prevention & Health, followed 120 overweight or obese participants and were separated into groups that consumed 5ml, 10ml, or 15ml of apple cider vinegar (ACV) daily over a 12-week period, and compared to a control group. Measurements including BMI, body weight, hip-to-weight circumference, glucose levels, and cholesterol levels were taken at 4, 8, and 12 weeks.
- Data showed that all doses of ACV decreased body weight and BMI at all measurement points.
- Waist-to-hip circumference and body fat ratio decreased 8 and 12 weeks.
- The group that took 15ml of apple cider vinegar daily showed the most significant reductions.
- The most significant changes occurred at 12 weeks.
- Blood glucose decreased at all measurement points in the groups that consumed ACV.
- Triglycerides and total cholesterol showed a reduction at weeks 8 and 12 in groups that consumed ACV.
Researchers noted the consistency of improvements across all groups, regardless of doses of ACV, and Abou-Khalil, PhD, an associate professor of biochemistry at the Holy Spirit University of Kaslik, in Lebanon, who led the study added that physicians could recommend ACV “as part of lifestyle modifications for patients aiming to improve their metabolic health, alongside dietary changes and exercise.”
“However, it’s essential for physicians to counsel patients on proper dosage, potential side effects, and the importance of regular monitoring, especially for those on medication,” he said. “More rigorous randomized controlled trials are needed to confirm the efficacy and safety of ACV across diverse populations, different age range, and over longer durations.”
While this isn’t the first study that resulted in data showing that ACV may provide benefits when it comes to weight loss and metabolic health, the exact reason behind the improvements is not exactly understood. The effect may be due to the primary component of ACV — acetic acid — which has been shown in a limited number of studies to reduce fat and improve metabolism, but the exact mechanism requires further study, researchers say.
Studies of obese rats suggested acetic acid can prevent fat deposition and improve metabolism. Data from one study showed that those who consumed a drink containing 2 tablespoons of vinegar each day, after three months had modest weight loss (2 to 4 pounds) and lower triglyceride levels than those who drank no vinegar. Another small study randomly assigned 39 study subjects to follow a restricted calorie diet with ACV or a restricted calorie diet without ACV for 12 weeks. While both groups lost weight, the apple cider vinegar group lost more.
A number of other studies suggest that vinegar might prevent spikes in blood sugar in people with pre-diabetes and type 2 diabetes by blocking starch absorption. Those who took vinegar with a high carbohydrate meal had a 55% lower blood glucose response one hour after eating and consumed 200- 275 fewer calories for the rest of the day – perhaps another way it may modestly decrease weight.
For most of us, 1-2 tablespoons of ACV diluted in water is safe to try. But it can:
- Irritate the throat due to its high acidity content. Those with GERD should use cautiously.
- Interact with medications, especially diuretics and insulin, leading to low potassium levels.
- In higher doses, can cause erosion of the tooth enamel.
That’s why it’s so important to tell your provider not just the medications you take but all the over counter supplements as well. That’s why it’s so important to remember there’s no magic bullet or quick easy fixes.
Until more research is done to better understand the exact mechanisms behind the benefits of ACV, stick to the tried-and-true methods of successful weight loss: exercise, eat quality, whole foods, hydrate, sleep well, and be consistent.
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