When it comes to losing weight, everyone's looking for the next quick fix. Apple vinegar is commonly cited as a helpful tool for shedding pounds. However, there is no evidence to support this notion. What limited research does exist shows apple vinegar doesn't burn calories, though it may prevent obesity.
Suppressed Appetite
Apple vinegar could be used as an appetite suppressant. According to a 2005 study in the "European Journal of Clinical Nutrition," apple vinegar slows down how fast sugar is released from food after you eat it, meaning your blood glucose stays stable and you feel fuller after a meal. Participants also reported feeling more satisfied on less food than those who didn't consume any vinegar.
Pectin and Metabolism
The pectin or apple fibers in apple vinegar may play a role in boosting the metabolism. According to a 2009 document by Tom Smiley developed for the Canadian Pharmacists Association, pectin acts as a bulking agent for food. That is, food took longer to leave the stomach when people consumed vinegar in conjunction with a meal. This gives your metabolism more time to take action. While this report is promising, more study is needed to connect this result to everyday diet situations.
Further Study Necessary
As of 2011, more studies were required before apple vinegar can be recommended as a metabolic or appetite-suppressing supplement. Even so, it is unlikely to ever prove to be a weight loss supplement. In fact, Katherine Zeratsky, a registered dietitian and chief nutritionist for MayoClinic.com, states that apple vinegar will not help you in your quest to lose weight, and that you're much better off sticking to a healthy diet and exercising regularly to see the results you want.
Side Effects
Drinking apple vinegar can cause negative side effects, even when diluted with water. Irritation to the throat and stomach are common, as is the irritation of ulcers and the wearing down of tooth enamel, says MayoClinic.com. Consult with your doctor if you're adamant about adding apple vinegar as a supplement to your diet, as it can interact with insulin and diuretics.
References
- "European Journal of Clinical Nutrition"; Vinegar Supplementation Lowers Glucose and Insulin Responses and Increases Satiety After a Bread Meal; Ostman E. et al; 2005
- Canadian Pharmacists Association; The Overweight and Obesity Epidemic; Tom Smiley, BScPhm, PharmD; 2009
- MayoClinic.com; Apple Cider Vinegar for Weight Loss: Effective?; Katherine Zeratsky, R.D., L.D.; April 2010
Member Comments