There’s a humble salad dressing staple that wellness influencers have long claimed could hold the secret to jumpstarting weight loss: apple cider vinegar — otherwise known as ACV.
The underrated kitchen cupboard essential has quietly gained a reputation for its wide-ranging health benefits over the years. Hence the name of the recent Netflix series about influencers from certain corners of the internet in the the late 2010s.
Though lately, it’s been making mainstream headlines as a natural aid for weight loss. So — do the claims really stack up?
You might have just cottoned onto the benefits, but for centuries, holistic practitioners have used the tonic to support everything from skin health to immunity.
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Here’s what you need to know if you’re considering adding it to your diet for weight loss.
Does apple cider vinegar help with weight loss?
The research is limited but there are some studies suggesting that apple cider vinegar could help to support weight loss. A study published in the journal Diabetes Care found that taking 2 tablespoons of ACV before meals improved insulin sensitivity in people with insulin resistance and type 2 diabetes. And a 2009 Japanese study showed that obese individuals who consumed 1-2 tablespoons of ACV daily for 12 weeks experienced modest weight loss (2 to 4lbs) and lower triglyceride (fat lipid) levels.
See also: How to lose weight and keep it off forever
There’s a couple of reasons why ACV might exert these effects. Firstly, when consuming the vinegar with a carbohydrate-containing meal (think a bowl of spaghetti bolognese or a chicken and salad sandwich) it can help to slow the release of glucose into the bloodstream leading to more stable blood sugar levels. Secondly, ACV may delay the rate at which food leaves the stomach which means you feel fuller for longer.
The main active component in ACV is acetic acid, (the ingredient which is responsible for its strong smell and taste). Acetic acid may slow down carbohydrate digestion by inhibiting enzymes like amylase which are released through eating, which means you could downsize your portion size and feel satisfied whilst also cutting out snacking in between meals. Acetic acid has also been shown to increase the metabolism and reduce fat storage, both of which could contribute to long-term weight management.
How to take apple cider vinegar
Whilst there are health perks to taking apple cider vinegar there are also some cons, and one of the biggest drawbacks is that ACV can increase the risk of tooth erosion if you take it regularly without a meal.
This means taking a shot of apple cider vinegar neat first in the morning (a trend which has boomed on social media) might not be the best way to tap into its health-giving properties.
A more sensible serving is one tablespoon diluted in a tall glass of warm water 20 minutes before breakfast, (warm water is extra soothing for digestion). Over the course of a few weeks, you can gradually increase the dose to take it 20 minutes before each meal, if well tolerated.
It’s also worth bearing in mind that not all apple cider vinegar is created equal. To gain the benefits, choose unpasteurised, unfiltered apple cider vinegar that’s marked as containing what’s known as ‘the mother', a fermented cloudy substance, rich in antioxidant polyphenols which contribute to a healthy gut microbiome.
ACV is perfectly safe for most people, but if you suffer from acid reflux, gastritis or ulcers it may irritate the gut, and if you’re taking any medication, particularly diabetes medication or drugs for kidney disease it’s a good idea to talk to your doctor or a qualified nutritionist before combining ACV with pharmaceuticals.
The bottom line
If you want to lose weight, apple cider vinegar won’t give you a free pass to eat what you want and still shed the pounds. Balanced nutrition, regular exercise, adequate sleep and reducing stress are all the areas that you need to work on for sustainable weight loss but if you’re looking for a cheap and easy add-on to complement a healthy lifestyle, (you can pick up a bottle of organic ACV Aldi for just over £2) then a spoonful of apple cider vinegar shouldn’t do any harm, and if you’re worried about your dental healthy you can drizzle it into salads, marinates and salsas for a more subtle kick.
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