Parsing Facts From Fiction About Apple Cider Vinegar

Losing weight can be a difficult process for some people. From the temptations of tasty treats to slow metabolism and insulin resistance, a variety of reasons might hamper even the most attainable of goals. Tons of suggestions exist to help boost fat burn and weight loss, including low-carb, no-carb, paleo, and even whole 30 diets. However, some individuals turn to supplements to help achieve fitness goals with one of the more popular trends being apple cider vinegar (ACV). Whether in liquid or supplement form, does the research support the claims?

What is ACV?

ACV has been around for centuries and is a type of vinegar derived from fermented apples steeped in yeast and sugar. Often used as an ingredient in foods like salad dressings, pickling recipes, and marinades, the product has also been a popular homeopathic go-to for treating a wide range of maladies. From germ-fighting properties to even controlling headaches, the slightly sour liquid is generally well-tolerated in most people and rarely creates unwanted side effects if used properly. More importantly, ACV contains various B vitamins, antioxidants, and sometimes probiotics, if purchased or created with the mother or settled bacteria and yeast, still intact.

The ACV weight loss claim

While ACV is proven to work in a variety of ways, the promise that the vinegary liquid can help boost weight loss is a bit more murky. Proponents swear that drinking small or diluted amounts of the liquid just before eating can help to increase fat burn while also curbing appetites. However, research tends to be inconclusive over whether ACV has verifiable benefits for people trying to shrink waistlines. In particular, studies on the topic often contradict each other, making the process of parsing fact from fiction incredibly difficult.

What the evidence suggests

In truth, to date, only one 2018 clinical trial actually pointed to measurable results proving that ACV consumption could influence weight loss. Specifically, the study followed 39 people who engaged in calorie-restricted diets and who also consumed roughly 2 tablespoons or 30ml of ACV every day over the course of 12 weeks. The respondents who sampled the liquid lost significantly more weight than the participants who didn’t. The study suggested that adding 1-2 tbsp of ACV could help accelerate weight loss. To be fair, though, participants in the trial were categorized as either overweight or obese. So, potentially, the calorie-restricted diet could have been equally as potent of a factor towards the rapid weight loss.

What’s the truth about ACV?

Some studies do point to the potential for ACV to encourage fullness which can reduce overall calorie intake in people. However, studies that make such claims are usually only examining short-term use since long-term studies did not support the findings. More importantly, people should understand that research tends to prioritize liquid ACV over the popularly promoted gummies version that most individuals will encounter in stores.

The ACV takeaway

Although the verdict is out on whether apple cider vinegar can actually support weight loss, the tart liquid does have confirmed benefits, such as lowering blood sugar and cholesterol levels, improving insulin sensitivity, and even eliminating harmful bacteria and viruses. However, ACV can create side effects such as nausea, indigestion, and even premature tooth enamel erosion when consumed in liquid forms. Before incorporating an ACV regimen into a daily routine, speak with a physician to understand the risks and benefits.