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We’ve all heard about apple cider vinegar. It’s said to help lose stubborn weight. But is this true? Let’s see what science has to say about it.
I’ve had my own weight struggles. The talk about apple cider vinegar made me curious. This article dives into the research. Its aim is to find out how true these claims are. Can it really help eat less, lower body fat, and aid weight loss?
What is Apple Cider Vinegar?
Apple cider vinegar is a condiment made from apples. Its two-step fermentation changes apple sugars into acetic acid. This gives it a sour taste and a strong smell.
Acetic Acid: The Key Component
The process starts by crushing apples. Then, yeast turns their sugars into alcohol. Bacteria is added next, turning the alcohol into acetic acid. This acid is what makes up 5-6% of apple cider vinegar and is good for health.
Traditional Production Process
Some makers speed up the making of apple cider vinegar. But, the traditional way can take about a month. It needs just the right mix of environment and microbes to make sure the sugars change into vinegar.
Does Apple Cider Vinegar Suppress Appetite?
Apple cider vinegar may help you feel full. It might also make you eat less. But some studies say it works, while others don’t.
Inconsistent Evidence on Appetite Suppression
A 2022 study looked at many apple cider vinegar studies. It found that not all showed it makes you less hungry. Only a few showed this, and it was for a short time. Plus, it only happened with a certain amount of a special acid in the vinegar.
Potential Risks for People with Gastroparesis
If you have gastroparesis, be careful with apple cider vinegar. This condition slows how fast your stomach empties. Apple cider vinegar may make this slowness worse for you.
Some studies do show apple cider vinegar helps you eat less right away. But, not all evidence agrees. It seems to work better with more of a special acid in it. People with gastroparesis should be careful. For them, apple cider vinegar might make things worse by slowing their stomach down more.
Can Apple Cider Vinegar Help to Lose Weight and Body Fat?
Apple cider vinegar has become popular for helping with weight loss. A study from 2018 looked at its possible effects. It found that using apple cider vinegar might help with losing weight and reducing body fat.
Study on Weight Loss and Body Fat Reduction
A clinical trial in 2018 tested apple cider vinegar with 39 people. They were on restricted calorie diets. Those who drank 2 tablespoons daily for 12 weeks lost more weight and body fat than others.
People who drank apple cider vinegar saw less body fat, especially in their stomachs. They also had lower blood triglyceride levels.
Still, this study is the only one showing these results. It hasn’t been confirmed by other studies. And, it didn’t use a placebo group or control other habits like eating and exercising.
Other Potential Health Benefits of Apple Cider Vinegar
Apple cider vinegar may help health in different ways. Researchers look into how it might be good for us. They find that it might do more than help with blood sugar and diabetes.
Blood Sugar and Insulin Regulation
Apple cider vinegar could make blood sugar levels better. It may also help your body use insulin well. This might be very good for people with diabetes or who might get it.
Improved Heart Health
Early studies say apple cider vinegar is good for your heart. It might lower bad cholesterol and raise good cholesterol. Vinegar also seems to lower triglyceride levels, which is nice for heart health.
Antimicrobial Properties
Apple cider vinegar can stop some bad things like bacteria and yeasts. This makes it pretty good for keeping food fresh. And it could maybe stop infections, but we need more studies to be sure.
Can Apple Cider Vinegar Help to Lose Weight?
Some studies show that taking apple cider vinegar may help with weight loss. A good amount to start with is 1-2 tablespoons a day. Mix it in water and drink it through the day.
Recommended Dosage
Start with a tiny bit, like 1 teaspoon, to see how you feel. Then add more if it’s okay for you.
Too much vinegar can have bad effects. Dilute it in water to avoid problems.
Apple Cider Vinegar Drink
Mix it with water and drink it. Take the right amount and enjoy it throughout the day.
Cooking with Vinegar
You can also cook with apple cider vinegar. Use it in salad dressings, marinades, and in many recipes.
- Salad dressings: Mix apple cider vinegar with olive oil, herbs, and spices for a tangy vinaigrette.
- Marinades: Combine apple cider vinegar with other ingredients like lemon juice, garlic, and herbs to marinate meats and vegetables.
- Cooking: Incorporate apple cider vinegar into recipes for soups, stews, and sauces for added depth of flavor.
Safety and Side Effects of Apple Cider Vinegar
Having apple cider vinegar now and then is okay for most people. But, too much or without mixing it with water can be risky. Always be careful and not overdo it when adding this vinegar to your food or drinks.
Potential Risks and Precautions
Drinking a lot of apple cider vinegar might cause some problems. These include:
- It might make your throat feel sore because it’s very acidic.
- Your teeth can get weaker and damaged from the acid, overtime.
- It can lower your potassium levels, especially if you have too much or take certain medicines.
- Apple cider vinegar might change how some medicines work or cause bad reactions when taken together.
To be safer, mix the vinegar with a lot of water. Start with just a little to see how your body reacts. Also, talk with a doctor if you’re sick or taking any medicines.
For people with acid reflux or stomach problems, be extra cautious. It might make your symptoms worse. Check with a doctor before having more vinegar.
Conclusion
I looked into the limited evidence about apple cider vinegar and its help with losing weight. I’m cautious but hopeful because some studies mention potential benefits. These benefits include less appetite and lower body weight and fat. However, we can’t say for sure based on studies so far.
It’s important to be careful about claims of easy ways to lose weight. True, some studies show apple cider vinegar might help. But, most experts say the best way is a balanced diet and regular exercise. They don’t rely on just one thing. They talk about looking at our health in a big picture way instead of one small part.
We are always learning more about staying healthy. It’s good to stay open-minded and look at the facts. Even though we’re not sure about apple cider vinegar’s full effect on weight loss, I’m positive. New studies might help us understand it better and how to use it the right way.