Apple cider vinegar is purported to have antifungal and antibacterial properties that eliminate dandruff, cure arthritis, tone facial skin and lower bad cholesterol. Apple cider vinegar is also touted as an effective weight loss solution when consumed before, during or after meals. While there is no magic potion for losing weight, it appears that apple cider vinegar is in the class of foods that reduce hunger, curb cravings, speed metabolism and lower blood sugar level -- all of which contribute to a reduction in weight.
University of Arizona Study
In a 2005 study published in the “Journal of the American College of Nutrition,” researchers compared the exercise results of sedentary test subjects who consumed low amounts of vitamin C with those who consumed high levels of the nutrient, and determined that participants with a higher vitamin C level -- and vitamin C is present in apple cider vinegar -- lost 30 percent more weight than those who had a vitamin C deficiency. The research also tested the results of consuming either vinegar or peanut products with meals and found that the groups who consumed either of these substances experienced an increased level of satiety or fullness, which reduced the desire to overeat.
High Carbohydrate Meal Study
Another study by the University of Arizona published in the “American Diabetes Association Journal,” examined the effects of drinking apple cider vinegar on blood sugar levels following a high-carbohydrate meal. In this 2004 study, test subjects who were given 4 tsp. of apple cider vinegar and water before consuming a glass of orange juice and a bagel, experienced a slow rise in blood sugar levels. Avoiding high blood sugar levels is essential to weight loss, and the researchers attribute the lowered levels to the acetic acid in apple cider vinegar.
Lund University Study
In an article published in the “European Journal of Clinical Nutrition,” Swedish researchers tested the effectiveness of acetic acid in lowering glucose levels and creating satiety, or fullness, after eating. Following an overnight fast, test subjects were divided into three groups and fed various amounts of vinegar and white bread for breakfast. Upon testing, all three groups experienced lowered blood sugar levels and satiety; however, the group that consumed the most vinegar had the lowest blood sugar levels and the highest meal-fullness rate.
Other Considerations
Besides the studies noted, there has not been extensive scientific research on the effectiveness of apple cider vinegar as a weight loss tool. However, it does appear that consuming the substance either before or during meals helps to suppress hunger and create fullness or appetite satisfaction, due to its acetic acid content. In addition, apple cider vinegar’s vitamin C content appears to aid in exercise efforts. However, there are other foods that also contain acetic acid and vitamin C, which could possibly be substituted for apple cider vinegar, as a healthy weight loss regimen includes a variety of fruits and vegetables along with exercise.
References
- Health Diaries: 10 Health Benefits of Apple Cider Vinegar
- Journal of the American College of Nutrition; Strategies for Healthy Weight Loss: From Vitamin C to the Glycemic Response; Carol Johnston; June 2005
- American Diabetes Association Journal; Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes; Carol Johnston, et al; January 2004
- National Center for Biotechnology Information; Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes; E Ostman, et al; September 2005
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