Apple cider vinegar has recently gained a lot of attention as a popular dietary supplement that can aid weight loss. It’s a fermented beverage made by crushing apples and then extracting the juice, to which bacteria and yeast are added. The mixture is then allowed to ferment, converting the sugar into alcohol and further fermenting it into acetic acid. While vinegar has been used for medicinal purposes for centuries, apple cider vinegar, in particular, has become somewhat of a modern-day cure-all.
But does it live up to all that hype? Can consuming apple cider vinegar really lead to weight loss? In this article, we’ll delve into the science behind it and uncover the surprising health benefits of apple cider vinegar for weight loss.
What does the research say?
Several studies have shown that consuming apple cider vinegar can lead to modest weight loss and improved body composition. One study conducted on obese adults found that adding one tablespoon of apple cider vinegar to their diet every day resulted in lower body weight, body fat percentage, and waist circumference within 12 weeks. Another study done on rats showed that those fed with vinegar had lower body weight, decreased belly fat, and a lot less hepatic (liver) fat compared to the control group.
How does it work?
The exact mechanism of how apple cider vinegar promotes weight loss is not fully understood. However, there are several theories provided for its success. Vinegar is known to have appetite suppressant properties. It slows down the digestion of food, keeping you full for longer periods hence preventing food cravings which often result to overeating. Additionally, apple cider vinegar has been shown to have a positive effect on blood sugar levels, it improves insulin sensitivity, and lowers the post-meal glucose response by slowing down the digestion of carbohydrates. Better blood sugar control means fewer cravings and a facilitated fat-burning process. Finally, acetic acid, the main compound of vinegar, has been shown to activate genes that break down fats, promoting the release of fatty acids. This makes the body burn fat rather than store it.
What are the additional health benefits?
In addition to its weight loss benefits, apple cider vinegar has been shown to have other health benefits. It can help reduce inflammation, lower cholesterol, and improve gut health by stimulating the growth of beneficial gut bacteria. It has also been linked to improved heart health by lowering blood pressure and reducing the risk of heart disease.
How to consume apple cider vinegar
To enjoy the many health benefits of apple cider vinegar, you need to consume it in an effective way. Most people consume it by mixing one to two tablespoons of the vinegar with water and drinking it before a meal. It’s recommended to begin with small amounts and monitor your body’s response to it. Drinking straight undiluted ACV can be harmful to your teeth and esophagus.
Conclusion
It’s evident from research and case studies that apple cider vinegar offers surprising health benefits, with weight loss being one of the most significant ones. However, as with any dietary supplement, it’s essential to use it in moderation and consult your healthcare provider if necessary. Making healthy eating choices and exercise habits are still the best ways to lose weight, and apple cider vinegar can be used as an addition to those efforts. Its long-term use can cause negative side effects, and therefore it’s essential to use it moderately.
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