Weight loss with apple vinegar (according to science)

Among other properties, apple cider vinegar could play a significant role in weight loss, thanks to its strong satiating and diuretic power, and even improve metabolic health. Is it true ? Let’s see what scientific research has discovered so far on the subject.

Apple cider vinegar is the product of the fermentation of cider or apple must and an ingredient with multiple uses. Indeed, although it is often used as a condiment in cooking, it is also used as a natural remedy due to the many beneficial properties of the apple, which is rich in vitamins and minerals such as magnesium, phosphorus and vitamin B12. .

Despite its pronounced taste, which explains why it is not appreciated by everyone, apple cider vinegar is known for its many properties: it facilitates digestion, improves the appearance of the skin, is anti-inflammatory, antibacterial, alkalizing and helps the immune system.

It also seems, among other things, that apple cider vinegar can play a significant role in weight loss, thanks to its strong satiating and diuretic powers, and can even improve metabolic health.

Let’s see what scientific research has discovered so far on the subject.

Apple vinegar and weight loss

Scientific research has shown that apple cider vinegar is able to modestly reduce the rise in glucose which normally occurs after the ingestion of food, so that the body does not need to produce too much insulin. In turn, with less insulin in circulation, the body can break down fat more easily and is less likely to store it.

In addition, apple cider vinegar would thus improve the insulin sensitivity contributing to metabolic health and ensuring a lower likelihood of accumulation of so-called visceral fat. Apple cider vinegar is also said to have a powerful effect on appetite suppression slowing the rate at which food leaves the stomach and promoting a distended stomach for an extended period of time. It would, however, be theacetic acid the active ingredient responsible for the hypoglycemic benefits of apple cider vinegar, which is said to modestly increase resting metabolic rate.

Apple cider vinegar’s role in weight loss was demonstrated in a 2009 study of 175 obese people who both lost weight and reduced belly fat after consuming it daily for three months.

Again, a more recent study randomly assigned 39 study subjects to either follow a low-calorie diet with apple cider vinegar or a low-calorie diet without apple cider vinegar for 12 weeks. The analysis showed that while both groups lost weight, the apple cider vinegar group lost more.

However, as the Mayo Clinic points out, these claims are hardly supported by scientific data. In fact, while occasional use of apple cider vinegar is safe for most people, it also comes with a few risks.

Some drawbacks

One of the first risks concerns the fact that apple cider vinegar is very sour this is why it can irritate the throat if consumed in large quantities. Additionally, it may interact with certain supplements or medications, including diuretics and insulin, contributing to low potassium levels.

Vinegar is a weak acid, but it is still capable of damaging and wearing down tooth enamel, especially if left undiluted, and irritating or damaging other delicate tissues. , as the wall of the esophagus. For this reason, it is advisable to drink apple cider vinegar always dilute it at a concentration do not exceed 1.5 teaspoons of vinegar in half a liter of water.

Another potential drawback of apple cider vinegar is its ability to affect digestion because it would slow the movement of food out of the stomach, causing bloating and flatulence. As such, it would not be particularly suitable for people with diabetes, who already suffer from a condition called gastroparesis, in which the stomach empties too slowly, and apple cider vinegar could make this condition worse.

In conclusion, adding apple cider vinegar to one’s diet may provide some benefits, including reducing post-prandial glucose elevation and appetite, but it is unlikely to have any effect on him. only a major impact on body weight. However, combined with a healthy diet low in refined carbohydrates and exercise, it may facilitate weight loss.