Is it true to drink a mixture of one to two teaspoons of apple cider vinegar with a glass of water every day, can lose weight? Is there any scientific literature that supports it?
1. Not really cause weight loss.
“There are many claims about apple cider vinegar, one of the most famous is its ability to lose weight,” said Scott Kahan, M.D., M.P.H., Director of the National Center for Weight and Wellness.
“Like most supplements, people make a lot of claims based on inadequate data” says Kahan.
“There is hardly any scientific literature on this subject.”
“Apple vinegar has no physiological properties that can accelerate metabolism or shed fat,” says dietitian and nutritionist Abby Langer, R.D.
2. Apple vinegar is a probiotic.
Apple cider vinegar comes from fermented apple juice. Like other fermented foods, apple vinegar also contains probiotics or bacteria that help keep the intestines and healthy digestive system.
3. Apple vinegar is not a natural way to detox.
“I’ve also heard people say about the benefits of apple cider vinegar for detoxification,” Langer said. “That is not true.”
The body performs its own detoxification process through the liver, kidneys and intestines. They work together to remove toxins and wastes from your body in the form of urine and feces, while helping the body absorb nutrients from whatever you eat.
4. Apple vinegar is not a good appetite suppressant either.
Some people drink apple cider vinegar and hope to ward off hunger and can lose weight. Theoretically it could happen, but it may be just a side effect of gastritis or inflammation in the lining of the stomach.
“If your stomach is empty and you consume acid, digestion gets irritated, so you feel full and do not want to eat,” Langer said.
5. In some people, apple cider vinegar may lower blood sugar by slowing carbohydrate absorption.
One study in 2013 published in the Journal of Functional Foods suggests, people who drink apple cider vinegar every day for 12 weeks, have low blood sugar levels.
The problem is, this study is only done on 14 people and they are all already inclined to type 2 diabetes.
“Typically, studies are conducted on specific populations specifically to be able to draw meaningful conclusions, in other words, large-scale research is needed so that the results can be applied to the general public,” Kahan said.
Not that apple cider vinegar can not help lower blood glucose levels, but the study may apply to some people and may not necessarily apply to others.
6. If you drink too much, it can be dangerous.
Despite the health claims of apple cider vinegar, many are dubious, it does not automatically mean you can not drink it.
“The lack of scientific evidence, does not mean that it’s dangerous or will not make you feel healthier,” Langer said. It all depends on how you consume it.
Langer recommends, drink apple cider vinegar no more than two tablespoons a day. Kahan agrees that excessive consumption can cause negative health effects. In addition to exacerbating gastric irritation problems, too much apple cider vinegar can damage your tooth enamel.
7. Eat it better than drink it.
Drinking apple cider vinegar in moderate amounts does not necessarily pose a hazard. “However, consuming apple cider vinegar with other foods, such as sprinkled over vegetable salads, can be an indirect way to lose weight without having to suppress appetite in an uncertain manner,” Kahan said.