Vinegar is common in marinades and salad dressings, but apple cider vinegar is also the star of its very own fad diet. The apple cider vinegar diet has been around since the 1950s, when a book was published describing several health benefits of vinegar produced from fermented apple pulp. This diet is not a complete diet plan that provides dietary guidelines and meal plans. Instead, the diet simply recommends adding daily doses of apple cider vinegar to reduce hunger and food intake. Some claims also suggest that apple cider vinegar can burn extra fat.
As with any vinegar, apple cider vinegar is basically an acid that lends acidic taste qualities to recipes and can be used as a household cleaner and weed killer. While the apple cider vinegar diet is considered a fad diet, there are some research studies that have explored a link between consuming vinegar and losing weight. The studies are preliminary but suggest that apple cider vinegar may cause your stomach to empty more slowly and create a fuller feeling than you get eating meals without vinegar.
The apple cider vinegar diet relies on daily doses of apple cider, usually 1 or 2 tsp. of the vinegar before meals. Because of the acidity of vinegar, it is important to dilute it with other liquids or foods before consuming.
What to Look for
Apple cider vinegar can be found in supermarkets with other vinegars and oils. There are usually no ingredients in a bottle of apple cider vinegar other than vinegar produced from apples and water to dilute it to a certain acidity. Organic apple cider vinegar is available, and you can also find unfiltered apple cider vinegar, which retains the "mother of vinegar," a substance that forms during the vinegar-making process.
Because of its staying power, the diet has spawned dietary supplements containing apple cider vinegar. Apple cider vinegar-containing pills often contain additional supplement ingredients related to weight loss.
Common Pitfalls
Even though it is a common household ingredient, apple cider vinegar and other vinegars should be used with care. They are acids and can damage teeth, skin and other body tissues if used in excess. If you try using apple cider vinegar to reduce hunger, be sure to dilute the vinegar in other liquids. Also, stick to small amounts of vinegar and discontinue use if you experience adverse effects.
A review of apple cider vinegar supplements spurred by reports of esophageal injury after taking them uncovered inconsistencies in labeling, recommended dosage, and whether or not apple cider vinegar was present in the product. Be wary of supplements of apple cider vinegar. There is no evidence that supplements or other "diet" versions of apple cider vinegar are worth the extra cost compared to the vinegar you can find in the supermarket.
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