We’ve all probably heard the saying, “An apple a day keeps the doctor away.” Well, apple cider vinegar can almost guarantee that you never have to go to the doctor.
Research shows it has many health benefits, such as lowering blood sugar levels. But can adding apple cider vinegar to your diet also help you lose weight?
This article explores the research about apple cider vinegar and weight loss. It also provides tips on how to incorporate apple cider vinegar into your diet.
What Is Apple Cider Vinegar?
Apple cider vinegar is made in a two-step fermentation process. First, apples are cut and combined with yeast to convert their sugar into alcohol. Second, bacteria are added to ferment the alcohol into acetic acid. Acetic acid is the main active component of apple cider vinegar.
Also known as ethanoic acid, it is an organic compound with a sour taste and strong odour. The term acetic comes from acetum, the Latin word for vinegar.
About 5-6% of apple cider vinegar consists of acetic acid. It also contains water and trace amounts of other acids, such as malic acid. One tablespoon (15 ml) contains about three calories and virtually no carbs.
Apple cider vinegar is something that may seem too good to be true when you hear about how it benefits your body.
However, there have been scientific studies done that prove the benefits of this wonderful liquid. The best part is that all of the benefits you’re going to experience are going to help aid in weight loss.
You aren’t going to need to take large quantities of it either to really experience the benefits. It could take as little as a shot a day, either in the morning or at night.
Here you are going to see how apple cider vinegar is going to help you lose weight. Each reason helps you lose weight in some way or another.
1.Helps Control Blood Sugar
Apple cider vinegar contains acetic acid, which is responsible for some of its beneficial effects on weight management, blood sugar control, and insulin resistance.
When you consume a large number of carbs, your body’s blood sugars spike up when they are digested. This is then, of course, followed by a sharp decrease in blood sugar.
Having apple cider vinegar prevents the body from digesting starches, therefore preventing blood sugar levels from spiking after a starchy meal.
The fewer spikes you experience will help your body control its blood sugar levels.
In one study on pre-diabetic participants, acetic acid reduced the insulin response to a meal compared to placebo. In another study, results showed that vinegar intake reduced glucose and insulin levels after meals, compared to the control group.
2.Helps Control Appetite
The reason we get bad cravings at times is due to low blood sugar levels. Since apple cider vinegar is able to control our blood sugar levels, your cravings are going to almost be non-existent
Studies published revealed that those that consumed apple cider vinegar with a meal reported feeling two times fuller than those that ate meals without it.
The main component in vinegar is acetic acid and this acid is a natural appetite suppressant.
When you’re able to have this present in your body then your cravings are going to decrease relatively quickly.
Your cravings for sugar or anything sweet will slowly start to disappear. You won’t feel the need to eat that bag of candy or that slice of cake.
When it comes to weight loss, not eating that extra sugar or even wanting that snack is going to take you a long way. Eating added sugars is one of the top contributors to weight gain for people everywhere.
Apple cider vinegar helps promote fullness, in part due to delayed stomach emptying. This may naturally lead to lower calorie intake.
In one small study of 11 people, those who took vinegar with a high-carb meal had a 55% lower blood sugar response one hour after eating.
They also ended up consuming 200–275 fewer calories for the rest of the day
3. Helpful for Diabetes
One way to help reverse the effects of type 2 diabetes is to drop a few pounds.
In type 2 diabetes, the body cannot use insulin well, or cannot make it at all. This is often a result of prolonged obesity, poor diet, and lack of exercise.
People with type 2 diabetes struggle with high blood sugar, leading to increased thirst and urination, weight loss, headaches, and troubles concentrating.
While type 2 diabetes cannot be cured, but it can be managed with weight loss, a controlled diet, and regular exercise.
Apple cider vinegar is going to be helpful with this it is going to help control blood sugar levels.
4. Affects Insulin Regulation
Taking apple cider vinegar has been known to improve insulin sensitivity. Your sensitivity to insulin won’t be as low so your blood sugar levels will be affected positively.
Your body is able to function better when your insulin sensitivity is improved.
This means that it will be able to lose weight easier. You aren’t going to have to worry about having as much inflammation in all areas of your body.
It can be hard for people that are insulin resistant because their cells can’t get the glucose it needs to use sugar as energy. Apple cider vinegar is going to allow your cells to do what they need so your body can do what it needs to do.
5. Helps You Lose Fat
Apple cider vinegar is going to aid in fat loss.
The acetic acid that is present in it is a contributing factor to fat loss. It could help your body break down fat in a way that your body is going to need to burn it off.
Apple cider vinegar stimulates your metabolism in a way that helps you burn fat faster. Scientists have concluded that consumption of acetic acid (what’s in apple cider vinegar) blocks fat accumulation.
You can see how this works twice to your advantage. Not only does it help you burn fat quicker, but it also blocks fat from storing on your body.
6. Detoxes the Body
We all carry around with us a host of toxins received from our environment and our diets. The good thing is that apple cider vinegar helps flush those toxins from the body with a variety of nutrients.
Essentially, ACV latches onto these toxins and helps pull them down your digestive tract.
7. Improves Metabolism
Apple cider vinegar is great for speeding up your metabolism. You can have the metabolism you had when you were in your early twenties.
Since this vinegar is going to aid in fat loss, your body is going to need to do more to keep up with what it’s burning. This is going to cause your metabolism to speed up.
When your metabolism is faster, you are more likely to lose weight. It’s basically an endless cycle of your body trying to keep up with itself.
Being rich in acetic acid, ash, and malic acid makes apple cider vinegar a powerhouse for your digestive system.
The compounds listed above help you better absorb and use the nutrients you eat while discarding the remains. You want to get the FULL benefit from anything healthy you eat, and apple cider vinegar will help you do that.