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Apple
cider vinegar has become the most talked about potion among those who’re
looking to lose weight. There have been several reports doing round on
internet, about how raw and unfiltered apple cider vinegar can help in weight
loss and maintain overall health.
If
you have ever searched the Internet for weight loss information, you would have
definitely come across the following tip: Apple cider vinegar has been
considered beneficial when it comes to keeping your weight down.
Not
only weight loss, apple cider vinegar comes with additional health benefits.
Many fad diets have created much hype on internet while majority of them
failing to show any noticeable results. Let’s discuss if apple cider vinegar or
popularly known as ACV, lives up to the hype or not.
Nutritionist
Lisa Drayer says, "A lot of this is marketing and it's been around a long
time. I remember, probably 15 years ago, covering the apple cider vinegar diet.
When you looked closely, the diet paired apple cider vinegar pills with a
low-calorie menu. It's no wonder people lost weight.”
"So
I think there's been a lot of advertising about the benefits of apple cider
vinegar for weight loss," she added, "and consumers get those
messages, and they think, 'Oh, this must be the next magic bullet.' But whether
it's based on science is another matter."
A
number of research on role of ACV in weight loss have proved that acetic acid
in the vinegar helped mice and rats suppress body fat accumulation and metabolism disorders. But as the research was carried out on mice and rats, one
cannot ascertain that results would be the same for humans as well.
A
2005 study of 12 people found that to be true when vinegar was consumed with a
bread meal. A 2013 study of 16 folks found the same, but only because the vinegar
caused nausea when ingested. "On this basis, the promotion of vinegar as a
natural appetite suppressant does not seem appropriate," that study
concludes.
Another
most-cited
study to prove a connection to weight loss was done in 2009. Over a 12-week
period, the groups consumed a beverage that contained either one tablespoon of
vinegar, two tablespoons of vinegar or no vinegar at all.
At
the end of the three months, those who consumed any amount of vinegar had a
lower body weight, a smaller body mass index, less visceral fat, a smaller waist measurement and lower triglyceride levels than the placebo group
that drank no vinegar.
That
sounds fantastic until you look closely at the amount of weight that was lost.
“Only 2 to 4 pounds in three months over a placebo,” Drayer explained. “That’s
only a third of a pound a week. Most diets have a much bigger result. So you
would you definitely have to do many other things to accomplish any significant
weight loss.”
However,
research done by Dietitian Carol Johnston do show that apple cider vinegar has
significant benefits in blood sugar control. Studies that show vinegar helps control blood sugar
spikes for people with type 2 diabetes and those who are prediabetic, also
known as insulin-resistant.
She’s
even seen a slight benefit for healthy control subjects.
The
theory, according to Johnston, is that acetic acid appears to interfere with
enzymes that break down starch molecules. This anti-glycemic response can be
induced by any sort of vinegar, such as red and white wine vinegars,
pomegranate vinegar or even white distilled vinegar. It’s the acetic acid in
the vinegar, not the type, that produces the result.
It’s
possible that blocking starch absorption may help with weight loss as well,
Drayer says, because starches cause blood sugar spikes and therefore act as an
appetite stimulant. Some research
suggests that it might promote satiety and make you consume fewer calories throughout
the day.
She
stresses that if you choose to drink your vinegar, make sure that the
tablespoon is added to a full glass of water. Properly diluting vinegar is key.
Otherwise, it can damage your teeth, throat and stomach lining.
"Vinegar
has that strong smell and puckering taste, so if you take a breath, you could
inhale it into your lungs and burn those a little, because it's an acid,"
Johnston said. "So never drink it straight. Dilute it in water, and drink
before you eat or with the first bites of your meal.
"You
want the acetic acid in stomach before the meal to do the most effect," she said.
"Mediterranean people ate the salad with vinegar, then they ate the
pasta."
The
jury is still out
Though
the research on acetic acid’s benefits looks promising, nothing’s definitive.
It could be that other elements in apple cider and other vinegars also play a role. Take the trace chemicals in
vinegar that vary based on where each brand was fermented.
“It
could be that some of those ingredients are important or part of the effect we
are seeing,” Johnson said. She added that it will take much larger randomized
scientific trials to prove any cause and effect between vinegar and weight
loss, and especially between vinegar and diabetes
or cardiovascular risks.
Do
you want to give it a try? Here’s how to do it
You
can drink apple cider vinegar before meals to promote weight loss. Apples contain pectin which makes you feel fuller and more
satiated. Apple cider vinegar contains same amount of pectin as apples do. It
can suppress your hunger in the similar manner.
Plus,
apple cider vinegar increases the amount of acid present in your stomach before
meals. It will ensure better digestion of protein for hormone synthesis.
Take
1 or 2 teaspoons of raw and unfiltered apple cider vinegar with 8 ounces of
water. Drink this concoction before meals thrice a day.
Apart
from weight loss it helps fighting cardiovascular disease. ACV contains malic acid
which helps clearing the clogged arteries, lymph nodes and organ tissues.
It
can also prevent and eliminate existing acne,
warts
and other skin infections. Add a teaspoon of apple cider vinegar to your bath water to see the difference.
But
one thing should be noted that ACV is no quick fix. You have to stick to your balanced diet and proper workouts to shed weight. If you’re looking for a quick refuge, then
apple cider vinegar is just not for you.
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