Apple Cider Vinegar – Does it help for weight loss?
What is Apple Cider Vinegar?
Apple Cider Vinegar (ACV) is a drink made of apples and yeast that is then fermented. For centuries people have been drinking Apple Cider Vinegar, believing that the drink has health benefiting properties. Are these beliefs about Apple Cider Vinegar true? If so, what are the benefits exactly? This article will lay out exactly how ACV affects your health.
Health Benefits
- Blood sugar control: Several studies have suggested that ACV may help improve insulin sensitivity and lower blood sugar levels, making it potentially beneficial for people with diabetes or prediabetes.
- Skin health: ACV contains acetic acid, which has been shown to have antimicrobial properties. As a result, some people use ACV topically as a natural remedy for acne or other skin conditions.
Can It Help You Lose Weight?
Probably not. Your best bets are still diet and exercise, but one study showed that Apple Cider Vinegar can lower your appetite a little bit, which could help your overall plan.
This is what the research tells us
- ACV can help to increase feelings of fullness.
- One study published in the Journal of Functional Foods found that consuming apple cider vinegar with a high-carb meal led to a 55% lower blood sugar response after the meal, which for some people can help to reduce cravings and overeating. However, blood sugar that is too low is also a bad thing, so keep that in mind.
However, it’s important to note that the weight loss effects of ACV are relatively modest and may vary from person to person. It is not a magic solution for weight loss and should be used in conjunction with a healthy diet and exercise program.
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What It Does Not Help With
- Cancer: Despite some claims that ACV can help prevent or treat cancer, there is no scientific evidence to support this. In fact, some studies have found that high doses of ACV may be harmful and potentially increase the risk of eosophageal cancer.
- Detoxification: There is no scientific evidence to support the notion that ACV can help “detox” the body or remove toxins.
- Heart health: While some studies have found that ACV can improve certain markers of heart health, such as cholesterol levels, there is no evidence that it can reduce the risk of heart disease or stroke.
- Allergies: There is no evidence to suggest that ACV can alleviate the symptoms of allergies or asthma.
Possible Risks of ACV
While ACV is generally considered safe when consumed in small amounts, there are some potential risks to be aware of. Consuming large amounts of ACV or using it in undiluted form can lead to side effects such as:
- Tooth enamel erosion.
- Digestive issues such as nausea, vomiting, or diarrhoea.
- Low potassium levels, which can be dangerous for people taking certain medications or with certain health conditions.
- Skin irritation or burns when used topically.
Should I Drink It or Rinse My Mouth With It?
Neither. Drinking Apple Cider Vinegar by itself can erode your tooth enamel. Try using it as a dressing on a salad instead. If you’re going to drink some as a part of your diet, dissolve it in liquid and only take 1 to 2 tablespoons a day.
Final Verdict
Adding it to your diet could be helpful, but don’t get your expectations too high. Taking too much will give you acid reflux or hurt your kidneys. It is clear that even though it may not make a life-changing difference, there are indeed some health benefits to drinking Apple Cider Vinegar. As with any food or drink, it is important to take it in moderation, otherwise the possible detriments related to drinking it are more likely to arise.
To get the LK Fitness App, click here.
- Sources: webmed.com; ChatGPT
- Reviewed and Reworked by Linda Kriel