Apple cider is used as a home remedy for many things, including treatment of gastrointestinal issues, acne and much more. Apple cider vinegar is a popular folk remedy for weight loss, however the research simply is not there to support the use of apple cider vinegar as a weight loss supplement as of 2011. Promising research published in the European Journal of Clinical Nutrition in 2005, links apple cider vinegar to mitigating blood sugar levels and insulin response following a carbohydrate-rich meal.
Apple Cider Vinegar
Apple cider vinegar is created through a fermentation process using apple cider or apple must, a pressed juice that contains the apple, skins and seeds. Apple cider goes through several steps of fermentation before it becomes apple cider vinegar. In the first step of the process, the sugar is broken down into alcohol. The alcohol is turned into acetic acid through acetic-acid fermentation. Apple cider vinegar is also available in capsule form.
Nutritional Content
Apple cider vinegar contains several important nutrients and vitamins. Apple cider vinegar contains potassium, pectin, malic and acetic acid. It also contains vitamins C, E, A, B-1, B-2 and B-6. A tablespoon of apple cider vinegar contains no calories, no protein and no carbohydrates, but it is a source of important dietary minerals including sodium, copper, manganese, zinc, iron, magnesium, phosphorus, potassium and calcium. The acetic acid is considered primarily responsible for weight loss.
How Apple Cider Vinegar May Assist Weight Loss
A study completed by Tomoo Kondo, et al., in 2009, on a sample of obese subjects of Japanese heritage, found that acetic acid in vinegar may contribute to decreased "body weight, BMI mass index, visceral fat area, waist circumference, and serum triglyceride levels" which "were significantly lower in both vinegar intake groups than in the placebo group." A previous study in 2005, completed by E --stman, et al., in the Journal of Clinical Nutrition, reporting that supplementation with vinegar during a meal rich in breads mitigated the responses of blood glucose and insulin, and increased subjective feelings of fullness. MayoClinic.com, however, indicates that there is insufficient evidence as of 2011 to consider apple cider vinegar effective for weight loss.
Side Effects
Apple cider vinegar has a host of potentially harmful side effects, particularly if used improperly. Undiluted apple cider vinegar can harm the lining of your esophagus. It can also erode tooth enamel if taken undiluted over a period of time. According to MayoClinic.com, apple cider vinegar may also interact with certain supplements or drugs. It is important to discuss your plans to use this supplement with your doctor, particularly if you are also taking diuretics or insulin. Despite reporting potassium in its nutrients, apple cider vinegar may also contribute to low potassium levels.
References
- European Journal of Clinical Nutrition; Vinegar Supplementation Lowers Glucose and Insulin Responses and Increases Satiety After a Bread Meal in Healthy Subjects; E. Ostman et aI; 2005
- Canada.com; Apple Cider Vinegar; Brennan Robertson, Hon. B.Sc. (Nutrition)
- Apple Cider Vinegar Weight Loss: Apple Cider Vinegar Side Effects
- Bioscience, Biotechnology, and Biochemistry; Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese Subjects; Tomoo Kondo et al.; 2009
- Mayo Clinic; Apple Cider Vinegar for Weight Loss: Effective?; Katherine Zeratsky, R.D., L.D.
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