Apple cider vinegar can be a great ally in a healthy diet, according to research

Apple cider vinegar can be a great ally in a healthy diet, according to research

  • Thanks to its mild appetite suppressant effect, it helps you eat less when added to a meal. However, specialists recommend not using it as a “magic formula” to lose weight

Apple cider vinegar modestly reduces the rise in glucose that the body gets after eating a meal, and therefore the body does not need to produce as much insulin.

When there is less insulin, your body can break down fat more easily and is less likely to store it, leading to weight gain. Plus, it improves insulin sensitivity, which is good for your waistline and metabolic health.

When you have better insulin sensitivity, you are less likely to accumulate deep abdominal fat called visceral fat.

Another positive is that apple cider vinegar has a mild appetite-suppressing effect, which means you can eat less when you add it to a meal. What this fluid does is slow down the rate at which food leaves the stomach.

You should be cautious when consuming apple cider vinegar

The active ingredient responsible for apple cider vinegar’s blood sugar-lowering benefits is acetic acid, as it modestly increases resting metabolic rate, according to some authors.

A study of 39 people who followed a low-carb diet found that those who added apple cider vinegar to their diet lost more weight over 12 weeks than those who ate only a low-calorie diet without vinegar.

But as the Mayo Clinic points out, apple cider vinegar is unlikely to be a magic bullet for weight loss. You’ll get better results if you eat an unprocessed diet and don’t limit sugar in your diet.

“The scientific evidence that the consumption of vinegar (whether of the apple cider variety or not) is a reliable long-term means of losing excess weight is not convincing. On the other hand, a number of studies suggest that vinegar could prevent blood sugar spikes in people with prediabetes and type 2 diabetes by blocking the absorption of starch.

They also recommend that if you consume vinegar, dilute it in water, since its high acidity can damage tooth enamel when drunk alone. Also, it has been reported to cause or worsen low potassium levels. That’s particularly important for people who take medications that can lower potassium (such as common diuretics taken to treat high blood pressure).