Apple cider vinegar, also known as ACV by its faithful fans, has been labelled a superfood for its many health-enhancing benefits. This fermented beverage is rich in enzymes, probiotics and trace minerals and has been proven to lower blood pressure. It has also been used to treat wounds and hiccups.
Is this ancient tart liquid capable of defeating the battle against the bulge?
Let’s look at the science. In 2009, ACV was discovered to prevent weight gain and body fat accumulation in research published in Journal of Agricultural and Food Chemistry. The study was limited to laboratory mice and only included Japanese researchers. They found that rodents who consumed a high-fat diet combined with acetic acid (the main ingredient of vinegar) had a 10% reduction in body fat than the rest.
Arizona State University researchers conducted the same research in 2012 with “healthy” adults as well as people with type 2 diabetes. The study found that people who drank two teaspoons of ACV before or during meals had lower blood glucose levels than those who drank it afterward. However, this was only true if the meal contained complex carbohydrates, which is the starchy type of carbs found in vegetables and whole grains.
She also notes that additional research from 2013 has shown that one tablespoon of apple cider vinegar can be used before meals to lower blood glucose levels in people at high risk for developing type 2 diabetes. Glassman continues, “Pre-diabetic is when your blood sugar levels are higher than normal. Therefore, controlling blood sugar may be beneficial.”
Is there any evidence that drinking ACV directly links to losing weight? It’s not. It can be an effective component in your overall eating plan in terms of weight loss, weight management, and overall health. Certainly.
However, it is important to note that vinegar can cause serious acid reflux problems and damage your teeth enamel. Experts suggest mixing 1 to 2 tablespoons in 8 ounces of water.
Glassman suggests that vinegars like red wine vinegar and apple cider be included in your diet. He also recommends to include vinegars with vegetables. The fiber and water content of vegetables will keep you fuller and hydrated which in turn aids in weight maintenance and digestion. Vinegar is also low in calories, as opposed to cream bottled salad dressings. However, I don’t think most people need to have vinegar shots before eating.