Digestive Health Nutrition

Is Apple Cider Vinegar Good for Weight Loss?

Apple cider vinegar, as a health remedy, has been around for centuries. But is it really a silver bullet when it comes to weight loss? Or is it just marketing hype?

Here, we pull back the curtains to find out why this fermented drink is so popular…

Firstly, what is apple cider vinegar?

Apple cider vinegar is a natural product, which is made by fermenting the sugars from apples. This turns the liquid into acetic acid. During the fermentation process, certain proteins, enzymes and good bacteria emerge. It also contains high levels of antioxidants and healthy amino acids.

What’s the healthiest apple cider vinegar variety?

There are several varieties of apple cider vinegar you should look out for when shopping: filtered, unfiltered, or ‘mother’.

Filtered versions are a clear liquid, while unfiltered tend to be much cloudier in appearance. One of the healthiest apple cider vinegar varieties include what is known as ‘The Mother’, an unfiltered, unpasteurised vinegar which is packed with protein, good bacteria and acetic acid.

Does apple cider vinegar promote weight loss?

While it is no ‘silver bullet’ apple cider vinegar has been found to improve insulin sensitivity in individuals, primarily if taken just before bed.

There is also evidence to suggest that taking apple cider vinegar alongside a high-carb meal can help bring blood sugar levels down, as well as increasing the feeling of fullness.

According to one study in Japan, it is the acetic acid found in apple cider vinegar that reduces visceral fat, in particular, in obese individuals.

However, if you are consuming apple cider vinegar to increase the good bacteria in your good, there are other fermented foods and drinks which are packed with almost twice as many probiotics – products such as sauerkraut, Greek yogurt and kombucha are saviours when it comes to gut health.

Related: Top 8 fermented foods for healthy guts

Related: The health benefits of kombucha

How can I use apple cider vinegar?

Many first time users make the mistake of drinking apple cider vinegar straight from the bottle. This is a baddddd idea as it is far too acidic to drink.

Instead, dilute it like you would any other drink from concentrate. Alternatively, you can add apple cider vinegar into cooking (such as those that ask for white wine to be added) or into salad dressings as a fresh vinaigrette.

For the best organic apple cider vinegar, try Braggs, which you can find out about here.

Are there any drawbacks?

Common setbacks from consuming too much apple cider vinegar include:

  • Indigestion
  • Can damage tooth enamel
  • Nausea
  • Heartburn

To prevent any unwanted side effects, make sure to dilute your vinegar (if drinking) and to always use in moderation.

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