Apple vinegar and weight loss: what the science says

Apple vinegar and weight loss: what the science says
Apple cider vinegar is obtained from the alcoholic and acetic fermentation of ripe apples. It has been used since ancient times for its antiseptic properties. It is reported that the ancient Romans used it to purify water from possible germs. Today it is considered a precious ally for our health that maintains some of the original fruit's nutritional characteristics, such as a high content of triterpenoids, from the apple peel and crucial in counteracting the proliferation of cancer cells. For all these aspects, apple cider vinegar has been the subject of countless studies. An interesting 2019 Review published in the "International Journal of Medical Research & Health Sciences" (1) compares multiple clinical studies to investigate the effect of apple cider vinegar on blood glucose and body weight control in patients affected by type 2 diabetes. From these studies, it emerges that apple cider vinegar can lower blood sugar levels, moreover, it is also highly effective in increasing the sense of satiety and slowing down the absorption of carbohydrates thanks to the presence of fibre, pectins in particular, therefore also an excellent ally for promoting weight loss. In this regard, there are two more important studies reported in the literature:
  • The first, conducted in 2009, examined 175 people who were asked to drink 1 or 2 tablespoons of vinegar every day. After three months, those who consumed vinegar showed slight weight loss (1 to 2 kg) and lower triglyceride levels than those who did not drink vinegar. (2)
  • More recently in 2018, the second one assigned 39 subjects to two groups: both followed a low-calorie diet for 12 weeks. The former also consumed apple cider vinegar. Needless to say that both groups lost weight, the former, however, lost more. (3)
In conclusion, can we say that apple cider vinegar makes you lose weight? When inserted within the context of a healthy and balanced diet, in association with physical exercise, then it can certainly assist us in the weight loss process. However, one should specify that an effective dietary intervention for weight loss should always be assisted by a professional figure such as a nutritionist or dietician who takes into consideration the personal needs of each subject. Furthermore, we are wary of those who promise us miraculous diets for weight loss and to avoid mistakes, always stick to well-known guidelines for a healthy diet. (4)

(1). The Effect of Apple Cider Vinegar on Glycemic Control, Hyperlipidemia and Control on Body Weight in Type 2 Diabetes Patients (2). Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese Subjects - Tomoo KONDO, Mikiya KISHI, Takashi FUSHIMI, Shinobu UGA JIN & Takayuki KAGA (3). Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial - Solaleh Sadat Khezri, Atoosa Saidpour, Nima Hosseinzadeh, Zohreh Amiri (4).

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