"Science News" published an article in January 2005, revealing results from a study showing that blood glucose levels were reduced by 25 percent after eating a high carbohydrate breakfast, when subjects took 2 tbsp. of vinegar before the meal. The follow-up study showed that long-term side effects of taking the vinegar included weight loss of 2 lbs. over the four-week long experiment. The problem was the taste, even when subject took flavoured apple cider vinegar. It is more palatable when 1 tsp. of honey is added.
Obesity, Diabetes and Apple Cider Vinegar
Aside from the 2005 study results, there is little scientific evidence showing that apple cider vinegar facilitates weight loss. However, Dr. Mercola reports a further study carried out two years later in 2007 confirming that drinking 2 tsp. of apple cider vinegar diluted in water immediately before a meal, reduces blood glucose levels, helping to control the rise in blood sugar levels amongst diabetics. The Obesity Society says that "Type 2 diabetes is linked to obesity and physical inactivity," making weight control and fitness vital.
Combining Apple Cider Vinegar and Diet
In her book, "Cider Vinegar," Margaret Hills, UK State Registered Nurse and founder of Margaret Hills Clinic in England, dedicates a section to "Cider Vinegar for Overweight." "The very overweight" she says, should avoid foods, such as milk, cheese and cream, which contain lactic acid and take "two dessertspoons of cider vinegar in a glass of cold or hot water three times a day." Apple cider vinegar is a natural diuretic, helping reduce water retention which is sometimes experienced alongside weight gain.
Possible Risks
Apple cider vinegar is produced as a result of the second fermentation of apples and its main component is acetic acid, which can be taken in the short-term without adverse affects. However because of the acidic strength of the liquid, you must always dilute it in water or juice, otherwise there is risk of damage to the mouth and throat tissue. Always consult with your doctor before taking apple cider vinegar, especially if you have diabetes because vinegar contains chromium which can affect insulin levels in the body.
Anti-oxidant Health Benefit
Ray Sahelian M.D., physician and medical writer says of apple cider vinegar, that one single component or supplement is not the answer to long-term weight loss. However, he does endorse a base of cloudy apple juice over the clear versions following a study carried out Dr. Jan Oszmianski in Poland who concluded the cloudy type contains more anti-oxidants and therefore has more health benefits.
Lack of Scientific Evidence
When Katherine Zeratsky, R.D., L.D. of the Mayo Clinic was asked if apple cider vinegar is effective for weight loss, she said "there is little scientific evidence to support the claim." She warns that although in small doses it is unlikely to harm most people, those on medication, especially for diabetes, should beware of any interference with insulin levels. For healthy long-term weight loss, there is no substitute for eating smaller portions, replacing fatty foods with fresh fruit and vegetables and taking regular physical exercise. Taking apple cider vinegar showed modest weight loss in the 2005 study, but ask your physician before using it or any other diet aids.
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