Apple cider vinegar, made from crushed and fermented apples, has been used for generations as a folk remedy to aid in weight loss, as documented in the 1958 book by Dr. D.C. Jarvis, M.D. "Folk Medicine." Scientific studies conducted since the publication of Dr. Jarvis' book have found evidence to support the consumption of small amounts of apple cider vinegar daily as an effective weight loss aid.
Benefits
Apple cider vinegar assists in weight loss in three ways. First, it boosts metabolism due to the vitamins and minerals it contains. Second, it helps modulate blood sugar, which keeps the body from storing calories as fat. Finally, it increases satiety, the feeling of being full after a meal, helping people avoid overeating.
How To Use It
Take 1 to 3 teaspoons before or during meals when using apple cider vinegar for weight loss, recommends Dr. Jarvis. You can mix the vinegar in a glass of water or eat it as a part of the meal, such as in a salad dressing or sprinkled over vegetables. Supplements are also available in tablet form. Take supplements before or with meals to gain the weight loss effects.
Types
Organic, unfiltered apple cider vinegar is considered healthier and better for weight loss than filtered vinegar. Unfiltered apple cider vinegar has a brown color and often has particulate matter, called "mother," floating in it, while filtered vinegar is light colored and clear of particulate matter.
Scientific Support
A 2005 study in the European Journal of Clinical Nutrition looked at the effects of blood glucose levels and satiety of people who took vinegar before eating. The results showed that vinegar consumers felt fuller after eating and had better blood glucose and insulin profiles than people who didn't have vinegar before their meal.
In 2009, another study by Japanese researcher T. Kondo added support to the idea of using apple cider vinegar for weight loss by showing that consuming vinegar boosted metabolism and prevented the body from storing fat from meals.
Warnings
Apple cider vinegar is highly acidic and should not be drunk without being diluted first. Drinking undiluted apple cider vinegar on a regular basis can wear away dental enamel, damaging the teeth. Undiluted apple cider vinegar has also been linked to esophagus, stomach and small intestine damage.
A 2005 study on apple cider vinegar tablets found some supplements to be inaccurately labeled, containing different ingredients than those listed on the package. Incorrectly labeled apple cider vinegar tablets could limit their effectiveness as a weight loss supplement and cause digestive tract damage.
References
- "Journal of Agricultural and Food Chemistry;" Acetic Acid Upregulates the Expression of Genes for Fatty Acid Oxidation Enzymes in Liver To Suppress Body Fat Accumulation" T. Kondo. July 8, 2009
- "Journal of the American Dietetic Association;" Esophageal Injury by Apple Cider Vinegar Tablets and Subsequent Evaluation of Products; Hill, L., et al. July, 2005. Volume 105: 1141--44
- "European Journal of Clinical Nutrition;" Vinegar Supplementation Lowers Glucose and Insulin Responses and Increases Satiety After a Bread Meal in Healthy Subjects.; Ostman E, Granfeldt Y, Persson L, Björck I. (2005) 59.9: 983-988.
Member Comments