Can Apple Cider Vinegar Help You Lose Weight?

There are so many articles and claims on the internet about apple cider vinegar having miraculous powers to make people lose weight. Are these claims true? Is there any scientific evidence to support these claims or they are just like myths and legends passed on from generation to generation since man set foot on earth, without any professional scientific evidence to support them? Can ingestion of apple cider vinegar really help you lose weight?

In 2008, Shishehbor F and colleagues investigated the effect of apple cider vinegar on fasting blood glucose levels, glycated hemoglobin (HbA1c) levels, and lipid profile in normal and diabetic rats. They found out that apple cider vinegar significantly reduced low-density lipoprotein cholesterol levels (bad cholesterol) and significantly increased high density lipoprotein cholesterol levels (good cholesterol). It also reduced triglyceride levels. They concluded that apple cider vinegar improves serum lipid levels in normal and diabetic rats by decreasing serum triglycerides and low-density lipoprotein cholesterol and increasing high-density lipoprotein cholesterol and may be of great value in managing diabetic complications.

However, this research was done on rats, and results obtained from investigating rats may be different from those obtained by studying humans. Had they contacted their investigation on humans and come up with the same results, their conclusion would carry much more weight.

Liatis S and colleagues, 2010, examined the effects of vinegar on glucose and insulin response in patients with type 2 diabetes in relation to the type of carbohydrates consumed in a meal. They concluded that the ingestion of apple cider vinegar reduces after-meal glucose levels (postprandial glycemia) in patients with type 2 diabetes only when it is taken with a high glycemic index (GI) meal.

In 2010, Johnston CS and colleagues investigated the vinegar dosage, timing, and application for reducing glucose levels after meals. Their results showed that two teaspoons (10g) of vinegar effectively reduce postprandial glycemia and this effect was most pronounced when vinegar was ingested during mealtime as compared to five hours before the meal. When ingested with monosaccharides (sugars, for example, glucose, fructose, and galactose), postprandial glycaemia was not changed. They concluded that anti glycemic properties of vinegar are evidenced when small amounts of vinegar are ingested with meals composed of complex carbohydrates.

Johnston CS and colleagues, 2013 examined the effects of vinegar on markers of type 2 diabetes in at-risk adults. They concluded that when vinegar is ingested with meals, it has anti glycemic effects in adults at risk for type 2 diabetes, possibly related to carbohydrate maldigestion.

Using all this scientific evidence, I can conclude that, ingestion of apple cider vinegar during meals or just after a meal can reduce blood glucose levels, triglycerides, and bad cholesterol and increase the good cholesterol in your blood thereby helping you lose weight.


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