Is Apple Cider Vinegar Effective for Weight Loss?
Apple cider vinegar has been used as a traditional drink for ages. It was initially prepared using ancient methods of fermentation.
It's now made from apples that have been crushed, distilled, and fermented. Vinegar, in general, is considered to have healing properties. It was used in ancient times to improve strength, as an antibiotic, and as a treatment for scurvy.
Nowadays, many trending videos and articles claim that apple cider vinegar has weight loss benefits. Let's dig deeper into the different properties of ACV and find out whether it's beneficial for weight loss.
What is Apple Cider Vinegar?
Apple cider vinegar is prepared by the fermentation of apples. Apples are crushed and combined with Brewer's yeast to convert their sugar to alcohol. Bacteria is added to ferment the alcohol into acetic acid or vinegar.
This process can take days to complete in industrial conditions or months if done in the traditional way. Acetic acid is the main component of ACV. The term acetic comes from acetum, Latin for vinegar.
Apple cider vinegar also contains water and malic acid. Acetic acid is also known as ethanoic acid.
Health Benefits
There is a lot of evidence to support the health benefits of apple cider vinegar, but it's still unclear how effective it is for preventing or treating disease.
1) Promotes Weight Loss
In a small, short-term study, people who consumed apple cider vinegar on a reduced-calorie diet lost some weight. However, researchers aren't sure if the vinegar helped people lose weight or if the study's participants lost more weight because of the placebo effect.
2) Lowers Blood Sugar Levels
Some small studies have shown that taking a tablespoon or two of apple cider vinegar with meals might lower your blood sugar. More research is needed to know how it works and whether it can be added to diabetes treatment plans.
3) Lowers Cholesterol
ACV, a popular weight-loss aid, may also have cholesterol-lowering properties. Research has shown that it raises "good" cholesterol and lowers triglyceride levels. Additional studies are needed to understand this relationship more fully.
4) Hair Health
Apple cider vinegar can be used as a rinse to help ease dandruff, remove product buildup, and fight bacteria and fungi. It's also thought to help get rid of calcium buildup and leave your hair shinier when you use it after shampooing with hard water.
5) Kill Germs
All things considered, it might not be a bad idea to take a couple shots of apple cider vinegar each day and rub some on your salad greens. But if you have a cut, don't expect ACV to protect against infections.
How to Take Apple Cider Vinegar?
There are several simple ways to incorporate Apple Cider Vinegar into the diet. Some of them are listed below.
- Mix with water as a drink
- Use as salad dressing. It tastes best when mixed with olive oil and drizzled on leafy greens, cucumbers and tomatoes.
- Pickling vegetables. Pickles have been made using vinegar from a long time.
- Make cottage cheese at home, imparting a tangy flavor
- Added directly while cooking.
Apple cider vinegar should be mixed with water. Taking undiluted vinegar may burn the inside of your mouth or esophagus.You can take 1-2 teaspoons (5-10 mL) of apple cider vinegar each day to help with heartburn and indigestion.
Risks and Safety
The high acidity of apple cider vinegar can damage tooth enamel when consumed directly, so it should be diluted before drinking. It can decrease potassium levels, which can be bad for health.
People with low potassium levels must not drink vinegar without advice from medical professionals. As apple cider vinegar impacts insulin levels, diabetics must be extremely careful to prevent any sudden fluctuations in their insulin and blood glucose levels.
Dosing is extremely important when consuming apple cider vinegar. Excess consumption can lead to side effects. It's a relatively safe supplement to consume in moderation.
How Does Apple Cider Vinegar Help with Weight Loss?
There's not enough evidence to say whether or not apple cider vinegar is effective for weight loss. It is true that some studies have shown that it can help people lose a small amount of weight, but it didn't work across all groups of people. Mild side effects like stomach upset are possible, but serious side effects are rare.
Takeaway
Moderate amounts of apple cider vinegar may have some health benefits, such as improved insulin sensitivity, decreased cholesterol, decreased triglycerides, and improved appetite. Other types of vinegar may provide similar benefits as well.
These benefits depend on the percentage of acetic acid present in the vinegar. Apple cider vinegar can help improve symptoms of PCOS and promote weight loss. Further research is required to prove its benefits on a long-term basis.
It should be kept in mind that a proper diet with regular exercise is essential for fat loss and weight management. One should not look for shortcuts. Take proper guidance from certified fitness professionals.
Quick Links
Bhargav