Apple cider vinegar is made from fermented apple juice. It is produced by crushing apples and extracting the liquid, which is then combined with yeast and bacteria. The yeast ferments the sugars in the apple juice and converts them into alcohol. Subsequently, bacteria are added to the alcohol, which further ferments it into acetic acid. Acetic acid is the main component of apple cider vinegar that gives it its distinct sour taste and strong odour.
Apple cider vinegar is used for various purposes, including cooking, cleaning, and as a natural remedy. It is commonly used as a salad dressing, marinade, or ingredient in recipes to add flavour. Apple cider vinegar has several health benefits, such as aiding digestion, supporting weight loss, and regulating blood sugar levels.
Can Apple Cider Vinegar Be Helpful in Burning Fat
Apple Cider Vinegar (ACV) has been touted as a remedy for various health benefits, including weight loss.
Some studies have suggested that ACV may have a modest effect on weight loss and fat burning, but the results are not consistent across all research. The potential mechanisms proposed for ACV's weight loss benefits include improved metabolism, reduced appetite, and changes in fat storage and insulin sensitivity.
Only a few human studies have explored apple cider vinegar’s role in weight loss. Though the results are promising, more research is needed.
The fat-burning benefits of apple cider vinegar are attributed to a 2009 study on 144 Japanese adults. In the 12-week study, the Japanese adults with obesity consumed either 15 ml of apple cider vinegar, 30 ml of apple cider vinegar, or a placebo drink every day. Those who took 15 ml of apple cider vinegar a day had a weight loss of 1.2 kg, decrease in body fat percentage by 18%, decrease in waist circumference by 0.5 inches, and decrease in triglycerides by 26%. The participants who were given 30 ml of apple cider vinegar a day had a weight loss of 1.7 kg, decrease in body fat percentage by 0.9%, decrease in waist circumference by 0.75 inches, and a 26% decrease in triglycerides.
A 2018 clinical trial placed 39 participants on restricted calorie diets. The participants who took about 30 ml of apple cider vinegar every day for two weeks lost much more weight than participants who did not. The study concluded that adding 15-30 ml of apple cider vinegar to your diet may help you lose weight, reduce your body fat percentage, help you lose belly fat, and reduce triglycerides.
It's important to note that weight loss and fat burning are complex processes influenced by various factors, including diet, physical activity, genetics, and overall lifestyle. Relying solely on ACV without addressing other aspects of a healthy lifestyle is unlikely to produce significant results.
Overall, while adding small amounts of ACV to your diet may have some potential benefits and can be safe for most people, it is not a magical solution for burning fat. The most effective and sustainable approach to weight loss includes a balanced diet, regular physical activity, and overall healthy lifestyle habits. As always, it's a good idea to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet or weight loss regimen.
How to Take Apple Cider Vinegar for Weight Loss
Some studies suggest apple cider vinegar may have a modest impact on weight loss. Here are a few mechanisms by which apple cider vinegar can potentially contribute to weight loss:
Increases satiety: Consuming apple cider vinegar may help increase the feeling of fullness and reduce calorie intake. Some studies have found that vinegar can delay gastric emptying, leading to increased satiety and reduced appetite. However, the effects are typically temporary and may vary among individuals.
Reduces insulin levels: Apple cider vinegar has been associated with improved insulin sensitivity and lower blood sugar levels. By stabilising blood sugar levels, it may help regulate appetite and prevent spikes in hunger, which could indirectly support weight management.
Boosts metabolism: Some studies suggest that apple cider vinegar may slightly increase the metabolic rate. A higher metabolic rate can potentially lead to more calories burned throughout the day, although the effect is likely minimal.
It's important to note that apple cider vinegar is not a magic solution for weight loss. Its effects, if any, are likely modest, and individual results may vary. Moreover, consuming excessive amounts of apple cider vinegar in concentrated form can have negative effects on health, such as tooth enamel erosion and digestive discomfort.
If you are considering using apple cider vinegar for weight loss, it's always best to consult a healthcare professional for personalised advice. They can provide guidance on incorporating it into your diet safely and effectively, taking into account your specific health needs and goals.
What are the benefits of apple cider vinegar?
Apple cider vinegar has been associated with various other potential benefits, although it's important to note that scientific research is limited and more studies are needed to confirm these effects. Here are some of the benefits attributed to apple cider vinegar:
- Improves insulin sensitivity: Evidence suggests that apple cider vinegar (ACV) may have a positive effect on insulin sensitivity, which refers to how receptive your cells are to insulin, the hormone responsible for regulating blood sugar levels. Individuals with reduced insulin sensitivity may experience difficulties in efficiently processing glucose, which can contribute to conditions like type 2 diabetes and metabolic syndrome- some studies show consuming apple cider vinegar (ACV) before meals may help improve insulin sensitivity and reduce post-meal blood sugar levels.
Lowers fasting blood sugar:Apple cider vinegar (ACV) has the potential to lower fasting blood sugar levels, particularly in individuals with diabetes or insulin resistance, which can benefit individuals with diabetes or those at risk of developing diabetes. Consuming ACV before meals or at bedtime may lead to a reduction in fasting blood sugar levels the following morning. It is believed that ACV may slow down the digestion and absorption of carbohydrates, resulting in more stable blood sugar levels.
One study published in the Journal of Functional Foods (2021) found that consuming two tablespoons of ACV before bedtime significantly reduced fasting blood sugar levels in individuals with type 2 diabetes. Another study in Diabetes Care demonstrated that ACV consumption improved insulin sensitivity and reduced fasting blood sugar levels in individuals with insulin resistance.
- Decreases cholesterol level: A few studies have indicated that consuming apple cider vinegar (ACV) may lead to modest improvements in lipid profiles, including reductions in total cholesterol, LDL (bad) cholesterol, and triglyceride levels. However, these studies have involved small sample sizes and often lacked control groups, which makes it challenging to draw solid conclusions.
- Improves digestion: Apple cider vinegar may help improve digestion by promoting the production of stomach acid and enhancing the breakdown and absorption of nutrients. It is sometimes used as a natural remedy for indigestion, bloating, and heartburn.
How to Take Apple Cider Vinegar (ACV)
When taking apple cider vinegar, it's important to use it in moderation and consider the following guidelines:
Dilute it: Apple cider vinegar is highly acidic, and consuming it undiluted can be harsh on your teeth, throat, and stomach lining. To protect your oral health and minimise potential side effects, dilute it- mix 1-2 tablespoons of apple cider vinegar with 240 ml of water or another beverage. You can adjust the ratio to suit your taste preferences.
Start with small amounts: If you're new to apple cider vinegar, start with a smaller amount, such as one teaspoon and gradually increase the dosage if desired, which allows your body to adjust and reduces the risk of any digestive discomfort.
When to Take Apple Cider Vinegar (ACV)?
There is no best time to take apple cider vinegar that is universally recommended. Some people prefer to consume it before meals to potentially help with digestion and appetite control. Others find it more tolerable when taken after meals. Experiment with different timings and observe how your body responds.
While apple cider vinegar has potential benefits, consuming excessive amounts can have adverse effects on your health. Stick to recommended dosages and avoid taking it in large quantities.
Remember, apple cider vinegar is not a substitute for a balanced diet, regular exercise, and other healthy lifestyle practices. It's best to incorporate it as part of an overall healthy lifestyle rather than relying solely on it for health improvements.
Ways to Add Apple Cider Vinegar (ACV) to Your Diet
There are several ways to incorporate apple cider vinegar (ACV) into your diet. Here are some suggestions on how to consume apple cider vinegar as part of your regular diet:
Salad dressing: One popular way to use apple cider vinegar (ACV) is by incorporating it into homemade salad dressings. Combine apple cider vinegar with olive oil, herbs, spices, and a sweetener like honey or maple syrup to create a flavourful dressing. Sprinkle it over your favourite salads or vegetables.
Marinades and sauces: ACV can be used as a tangy ingredient in marinades for meats, poultry, or tofu. Mix it with other ingredients like soy sauce, garlic, and herbs to create a flavourful marinade. Additionally, you can add a splash of ACV to sauces, such as barbecue sauce or stir-fry sauces, to enhance the flavour.
Beverage: Mix a tablespoon or two of apple cider vinegar into a glass of water or herbal tea. You can add a natural sweetener like honey or stevia to improve the taste if desired. Sip on this concoction throughout the day or enjoy it before or after meals.
Smoothies: Add a small amount of ACV to your smoothies for a tangy twist. Combine it with fruits, vegetables, and other smoothie ingredients to balance out the flavours. Start with a teaspoon and adjust the amount according to your taste preferences.
Pickling: Apple cider vinegar (ACV) is commonly used for pickling fruits and vegetables. You can pickle cucumbers, onions, carrots, or other veggies by combining them with a mixture of ACV, water, salt, and spices. Let them sit in the mixture for a few hours or overnight before enjoying your homemade pickles.
Baking: In some baking recipes, apple cider vinegar (ACV) can be used as a substitute for eggs or as a leavening agent. It can help create a light and fluffy texture in baked goods like cakes, muffins, and pancakes. Check for specific recipes that call for apple cider vinegar as an ingredient.
Remember to start with smaller amounts of apple cider vinegar (ACV) and gradually increase the quantity as per your taste preferences. It's important to dilute ACV properly to protect your teeth and digestive system. If you have any specific health conditions or concerns, it's always a good idea to consult with a healthcare professional before making significant changes to your diet.