You probably suspect there is something to all the health claims regarding apple cider vinegar, but think that boosting weight loss may be just a bit of a fairy tale. It’s true, but you won’t find much research on it. That’s because research costs money and those who invest in it expect something for their return, such as a very expensive drug that holds a patent. You can’t patent something Mother Nature supplies so don’t expect any research results in the near future either.
Folk medicine has suggested use of ACV—apple cider vinegar—for a number of conditions that range from reducing wrinkles and creating shiny hair to improving digestion and reducing inflammation. There are many testimonies on the ability for this miracle ingredient to help improve health.
In fact, some people call it “Mother Nature’s Perfect Food,” particularly if it’s unpasteurized and organic. One reason people often pooh, pooh the results is that it just seems to simple, inexpensive and accessible to be a wonder drug or miracle food. Anecdotal proof isn’t enough, people want scientific studies, which are few and far between because there’s no financial gain.
Few Studies Showing that ACV can Help with Weight Loss
① Obesity is now the leading cause of preventable deaths, even surpassing smoking. It can increase the risk of diabetes, heart disease, stroke and even some forms of cancer and it’s on the rise in our country, occurring at epidemic proportions to all levels of society and all age groups. ACV can help with weight loss. Of course, the best method of losing weight is through lifestyle changes, such as a healthy diet and regular exercise, but there’s no harm giving those two some help.
ACV and all other types of vinegar have long been used to aid in weight control because they help you feel fuller. In fact, one study had a control group that ate just a slice of bread, while the second group ate the bread and some ACV. Those who ate the combination of bread and ACV felt fuller than the control group who ate only the bread.
A study in Japan used three groups who had similar membership based on their weight, BMI—body mass index—and waist size. One group drank 30ml of ACV daily, one group drank 15 ml and the third drank no ACV. Those who drank ACV each day showed changes, which included lowering their BMI, reducing waist circumference and internal fat. The group that didn’t drink any ACV showed no changes.
Some people recommend ACV for diabetics, since one study in the “Journal of Functional Foods” showed that it can lower the sugar released into the bloodstream and also aid in insulin sensitivity. According to the lead author of the study, associate director of Arizona State University’s School of Nutrition and Health Promotion, Carol Johnston, PhD, “Acetic acid, the main component in vinegar may interfere with the body’s ability to digest starch.”
According to Johnston, blocking the starch can cause weight loss because it interferes with it’s digestion, which means fewer calories enter the bloodstream. She also noted, “Over time, that might cause a subtle change in weight.”
There are contradictory studies showing that a tablespoon mixed with water taken before meals prevents overeating and leaves you with a full feeling. One study says it does that, but the other study says while it does lower your desire to eat, it’s because the vinegar makes you nauseous, which isn’t a desirable way of losing weight.
How to Drink Apple Cider Vinegar
You can join the ranks of those with anecdotal proof by trying it for yourself. Get only raw unfiltered ACV, such as Spectrum Naturals or Bragg’s. Make sure you mix a tablespoon full into warm, not hot water, which, like pasteurization, can kill the “mother,” the mass of living enzymes and nutrients found in the ACV. Drink the mixture before meals.