Apple cider vinegar has been used over a large decade. In ancient history it has been used as a natural treatment for managing glucose level, treating wounds, killing bacteria. But using apple cider vinegar for weight loss is equally effective?
The search over the internet has gone widespread over the past few years for the use of apple cider vinegar for weight loss. However there is no strong clinical evidence to support this fact.
Today, in this article we will discuss, does apple Cider vinegar helps in weight loss? We will also see more health benefits, side effects and some recipe to add it in your diet.
What is Apple Cider Vinegar?
Apple cider vinegar is a two-step forming process.
In the first step, apple is crushed and squeezed out juice then fermented with yeast to convert the sugar into alcohol.
In the second step, alcohol is then converted into
vinegar by acetic acid-forming bacteria.
Acetic acid mixed with another food additive compound
malic acid or malonic acid to give a sour taste to vinegar.
How useful are Apple Cedar Vinegar for Weight Loss? What does Research say?
ACV has two active component acetic acids and polyphenolic compounds. The favourable effect of apple cider vinegar as a natural treatment attracted many researchers to study the effect of apple cider vinegar for weight loss.
One such research was done by the National Nutrition and food technology research institute of Iran.
According to the research, random 44 overweight or obese people were selected to perform the clinical trial.
One group of people were allowed to go on a restricted-calorie diet of 250 Kcal per day along with an intake of 30 ml of ACV (15 ml of ACV at lunch and 15 ml ACV at dinner with salad). The second group wer kept on a restricted diet only.
At the end of 12 weeks the results observed were as follow:
- People with ACV Restricted diet found a significant reduction in body weight, BMI, hip circumference as compared to people with controlled diet only.
2. Another significant result found was hunger reduction and decrease appetite in people who consumed ACV. Thus, the consumption of ACV promotes fullness which will subsequently reduce the calorie intake.
3. A decrease in Triglyceride (TG) and Cholesterol level was also observed with the consumption of ACV.
Thus, the studies conclude that regular consumption of ACV in a controlled amount (15-30 ml/day) along with a restricted diet and regular exercise can be effective in appetite control, body weight, and fat reduction.
Some other benefits of Apple Cider Vinegar
- Manage Blood Glucose Level: According to a study, with the consumption of apple cider vinegar, there is a reduction in glycated hemoglobin (HbA1c). Daily intake of 1-2 teaspoons of ACV with high glycemic index foods like white bread, white rice, etc can reduce the blood glucose level by 25-30% in a diabetic person.
2. Improves Insulin Sensitivity: In the same study, it has been found that the regular use of apple cider vinegar also improves insulin sensitivity by 19% in type 2 diabetes and 34% in an individual with pre-diabetic.
3. Improves heart health: According to the research done on animals and limited humans, the use of apple cider vinegar reduces the total cholesterol and triglyceride level, which can prevent the chances of various cardiovascular diseases. However, for results in humans, more research and studies still need to be done to reach a strong conclusion.
4. Lower blood pressure: According to the research conducted on animals, the use of ACV for a long time can significantly reduce blood pressure and rennin activity. Further studies and research are still required to understand the mechanism for low blood pressure.
5. Used as antibacterial: Acetic acid being the active component of vinegar it kills the bacteria and hence used in many conditions like for treating ear infection, nail fungus, for oral hygiene, and killing head lice.
Apple Cider Vinegar Side Effects
Now as we know that the main active component of apple cider vinegar is acidic acid. However, there are one or more organic acids and minerals present in vinegar. Some side effects have been reported due to this acidic nature of apple cider vinegar.
- Delayed Empty Stomach can cause Symptoms of Gastroparesis on Diabetic Patient:
The consumption of Apple Cider Vinegar reduces the gastric empty rate, which means the food stays longer in the stomach than normal. This delayed gastric empty rate lowers the blood glucose level in the insulin-dependent diabetic patient with gastroparesis diabetes.
The delayed gastric empty can cause gastroparesis symptoms like nausea, bloating, and vomiting.
Thus, adding apple cider vinegar to diet with diabetic patient need to closely monitor their blood glucose level.
2. Excess consumption of ACV can cause Hypokalemia- Low Potassium level
Although there was no clinical study on the effects of ACV on the blood potassium level and bones.
According to a journal, a case was reported where a 28- year old woman was admitted to hospital with symptoms of low potassium level and muscle cramps.
The further treatment by the doctor revealed that the patient had an excess amount of ACV for long years daily which resulted in mild hypokalemia. Mild hypokalemia may have had rare symptoms but moderate or acute Hypokalemia can lead to symptoms like muscles weakness and paralysis or even respiratory failure.
3. Effect on Tooth Enamel: Apple cider vinegar is acidic and can cause tooth enamel to damage or erode on excess consumption. This can lead to tooth decay and increased sensitivity. You might have heard of consuming ACV as mouthwash which should not be done else it will affect your oral health badly.
4. Interactions with other Medications: The use of apple cider vinegar has side effects on interaction with other medications. Therefore it is always recommended to consult your doctors or dietician before adding apple cider vinegar for weight loss to your diet if you are on these medications.
- Under Diabetic medication: Apple cider vinegar lowers the blood glucose level. Diabetic medicines also lower the blood glucose level. So, the combined use of both can cause too low blood sugar levels.
- Digoxin (Lanoxin): The use of Degoxin lowers the potassium level in the body. We have seen that apple cider vinegar also decrease the potassium level. The combined use can make the potassium level too low which can cause acute hypokalemia.
- Diuretic drugs or water pills: Some diuretic drugs like furosemide, bumetanide, torsemide, and Edecrin, hydrochlorothiazide, etc lower potassium level. The amount of apple cider vinegar should be consumed in a controlled manner with these drugs to avoid dropping potassium levels too low.
Apple Cider Vinegar for Weight Loss Recipe
There are several ways in which you can consume apple cider vinegar for weight loss. You can try different recipes depending upon your taste and for faster result in weight loss.
But make sure that the amount of apple cider vinegar used must not be consumed in excess to avoid the possible side effects.
- Dilute Apple Cider Vinegar with Water: Diluting it with water is one of the common and simplest way to use apple cider vinegar for weight loss.
- Take 1-2 teaspoons of Apple Cider Vinegar not more than 15-30 ml and mix it with water.
- Drink this natural drink every morning in an empty stomach.
2. Apple Cider Vinegar with Honey: Using apple cider vinegar with honey will not only add taste to the sour vinegar but you can have more weight loss benefits from the antioxidant and detoxifying effect of honey.
The amazing recipe has some other benefits apart from weight loss. It is also effective in controlling blood pressure, counteract seasonal allergies, and improve heart health.
- Take 1 cup of warm water
- Add 2 teaspoon of honey and stir it well in warm water
- Add 1 teaspoon of ACV to the honey warm water
- Drink this mixture in an empty stomach.
3. Apple Cider Vinegar with Green Tea: If you love green tea then the combination of Green tea and ACV could be a great detox drink to combat weight loss.
Apple cider vinegar and Green tea both are low on calories and can be preferred over drinking high-calorie soda or lattes. Moreover drinking this combination lowers your appetite and keeps you full day energized.
- Take 1 cup of Hot water
- Pour 1 teaspoon of green tea leaves into it and keep it for few minutes
- Add apple cider vinegar stir it well and enjoy the sip
4. Apple Cider Vinegar with Cinnamon: Adding cinnamon to apple cider vinegar for weight loss can be a delicious diet along with the added benefits of cinnamon. Cinnamon is high antioxidants, lower blood glucose levels, and boost metabolism.
- Take 1 cup of boil water
- Add ½ teaspoon of cinnamon powder
- Let it cool at room temperature and then add 1 teaspoon of ACV
- Mix it well and drink it
5. Apple Cider Vinegar with Salad Dressing: Apple cider vinegar with its acid content can be the perfect choice for salad dressing along with the combination of emulsifier, alium, fat, and some other optional ingredients. This can be one of the great and tasty ways of consuming apple cider vinegar in the form of salad dressing for weight loss.
You can prepare the salad dressing using the following ingredients, shallot, olive oil, Dijon mustard, honey, apple cider vinegar, pepper, and salt.
- Take all the dressing ingredients in a blender jar
- Mix it with an immersion blender until smooth
- You can either have it immediately or can store it in the refrigerator for up to a week in a jar.
- Eat the salad at room temperature.
- You can also add additional ingredients like cheese, peanut butter, roasted tomatoes, fruits, and fresh herbs to add taste to your salad.
Thus, we can see from the study and research that apple cider vinegar for weight loss can be helpful, but it is not a magical tonic. The result can be seen only through regular exercise and a restricted-calorie diet. If you have any medical condition that can interact using apple cider vinegar with your medication then you must consult dietician or physician before starting an apple cider vinegar diet.