Apple cider vinegar advocates claim that daily supplementation can help you lose weight. This may sound like a quick fix, but ingesting apple cider vinegar for weight loss is not backed by scientific evidence. Supplementing your diet with vinegar is unlikely to be harmful to most people, but will probably not assist with weight loss. Consult your physician before using apple cider vinegar.
Possible Benefit
Consuming vinegar may help you to feel fuller longer, according to one 2005 study in the "European Journal of Clinical Nutrition." Study participants ingested a piece of vinegar soaked bread prior to eating and rated their fullness levels between 15 and 120 minutes after the meal. The more vinegar consumed before the meal, the higher participants rated their fullness. The highest level of vinegar used was 30 ml, or about 1 oz. Authors noted that it may be difficult to consume that amount of vinegar with meals. Outside of this study, there is little evidence to support the use of vinegar in weight loss.
Dangers
Consuming high amounts of apple cider vinegar may have a negative impact on your health. A 2006 article in "Medscape General Medicine" noted some possible side effects of regular consumption, including throat irritation and inflammation, and low potassium levels. Taking apple cider vinegar in pill form also caused throat irritation in one case study cited in a 2005 article in the "Journal of the American Dietetic Association."
Vinegar Pills
If swallowing spoonfuls of apple cider vinegar may seem unappealing, manufacturers also offer it in pill form. Since supplements aren't regulated by the FDA, be wary of product claims for safety and efficacy. According to the 2005 article in the "Journal of the American Dietetic Association," authors found that component acid content and label claims in apple cider vinegar pills varied and were inaccurate. Authors were unsure if the supplements even contained apple cider vinegar. It seems like many of these products were a waste of money.
A Healthier Alternative
While adding apple cider vinegar to your daily routine is unlikely to cause health problems, it is also unlikely to help you to lose weight. A less glamorous approach of eating less and exercising more is more likely to help you shed the excess pounds. Lose weight the healthy way by increasing fruit, vegetable, lean protein and whole grain consumption and decreasing portion sizes.
References
- "European Journal of Clinical Nutrition"; Vinegar Supplementation Lowers Glucose and Insulin Responses and Increases Satiety after a Bread Meal in Healthy Subjects; E --stman, et al.; 2005
- "Medscape General Medicine"; Vinegar: Medicinal Uses and Antiglycemic Effect; Carol S. Johnston and Cindy A. Gaas; 2006
- "Journal of the American Dietetic Association"; Esophageal Injury by Apple Cider Vinegar Tablets and Subsequent Evaluation of Products; L.L. Hill, et al.; 2005
Member Comments