A plant-based food product, apple cider vinegar is one of the most popular types of vinegar. It is frequently added to food as a seasoning and preservative. Due to its various health benefits, apple cider vinegar is widely used as a natural treatment for weight loss.
Keep reading to discover all the benefits of apple cider vinegar!
Benefits of adding apple cider vinegar to your weight loss diet
Obesity is a global health issue, resulting from a combination of factors such as genetic characteristics, lifestyle, and environmental factors. Excessive weight increases the risk of serious health problems. It is a leading cause of:
- Type 2 diabetes,
- Heart disease,
- High blood pressure,
- and stroke.
Although obesity is associated with significant health risks, natural options such as apple cider vinegar are being explored for their potential benefits.
The two main active ingredients responsible for these advantages are acetic acid and polyphenolic components including epicatechin, gallic acid, caffeic acid, syringic acid, p-coumaric acid, ferulic acid, and chlorogenic acid (1, 2, 4).
Over the years, apple cider vinegar has been studied to confirm its health benefits. Below, we list the clinically proven benefits:
- Weight management (2, 5),
- Blood glucose control (4),
- Lipid profile improvement (2, 4, 5).
A recent study evaluated the effects of apple cider vinegar on weight and metabolism in 120 overweight individuals. Participants consumed either 5, 10, or 15 mL of apple cider vinegar daily for 12 weeks, while a control group received a placebo.
Results showed that apple cider vinegar helped reduce weight, body fat, waist size, blood sugar, triglycerides, and cholesterol without any reported side effects. This suggests that apple cider vinegar could be a natural supplement for weight management. However, for the best results, it should be combined with a healthy diet and lifestyle (5).
How apple cider vinegar helps in managing cholesterol and blood sugar levels
Hyperlipidemia and hyperglycemia are common metabolic disorders worldwide. Despite various management strategies, lifestyle changes are the primary therapy for these conditions (1).
A balanced diet rich in fiber, healthy fats, and lean proteins helps regulate blood sugar and cholesterol levels. Regular physical activity improves insulin sensitivity and promotes heart health.
When paired with other strategies like a healthy diet and consistent exercise, incorporating natural products like apple cider vinegar into daily life can help improve health. These natural treatments are a great complement to a healthy lifestyle since they may help control blood sugar, boost metabolism, and lower cholesterol.
A recent meta-analysis of nine studies investigated the effects of apple cider vinegar on various health markers, and the results indicated some notable findings (1):
- Total cholesterol: Reduced by 6.06 mg/dL, indicating improved cardiovascular health.
- Fasting blood sugar (FPG): Lowered by 7.97 mg/dL, which may help with diabetes management.
- HbA1C (long-term blood sugar marker): Reduced by 0.50 points, indicating improved glucose control over time.
One example of a study involved 46 patients diagnosed with type 2 diabetes. After 30 days of taking 15 ml of apple cider vinegar daily, patients with hyperlipidemia showed reduced low-density lipoprotein (LDL) cholesterol, triglyceride, and cholesterol levels (3).
Who benefits the most from apple cider vinegar?
Clinical research shows some profiles benefit more from daily apple cider vinegar consumption:
- People with type 2 diabetes showed the greatest improvements in cholesterol and triglycerides. Participants who consumed 30 mL of apple cider vinegar daily for eight weeks experienced significant reductions in fasting blood glucose, hemoglobin A1C (HbA1C), and LDL cholesterol (4).
- Long-term use: The best results were seen in those who consumed 15 mL (about one tablespoon) or less per day and continued for more than eight weeks (1).
- Healthy individuals: experienced a slight increase in fasting blood sugar and HDL (good cholesterol). This suggests that while apple cider vinegar may offer benefits for individuals with certain metabolic conditions, its effects can differ in healthy populations (1).
Although apple cider vinegar has a proven target audience that may experience enhanced benefits, anyone seeking its potential health advantages can use it. However, remember to always seek professional guidance before making changes to your routine.
How to take apple cider vinegar for weight loss
Based on clinical trials, participants who consumed 1–2 tablespoons (15–30 ml) of apple cider vinegar daily experienced modest weight loss and reduced belly fat over time.
To incorporate apple cider vinegar into your daily diet, mix one to two tablespoons with a glass of water and drink it 15–30 minutes before meals. You can also add apple cider vinegar to salads, marinades, smoothies, or herbal teas as an alternative to drinking it directly.
The studies reported no adverse or harmful effects from apple cider vinegar intake. However, it’s important to dilute apple cider vinegar to protect tooth enamel and avoid digestive discomfort. Drinking it through a straw can also help reduce acidity exposure.
For best results, combine apple cider vinegar with a balanced diet and regular exercise, as it alone will not lead to significant weight loss but can support overall wellness.
Conclusion
Obesity is a major risk factor for diseases like type 2 diabetes, heart disease, hypertension, and fatty liver disease. It is also associated with joint pain, sleep apnea, and some types of cancer. That’s why it is so important to manage weight because it is crucial to preventing these conditions.
Apple cider vinegar is gaining attention for its potential role in treating and preventing certain conditions. Regular consumption of apple cider vinegar may improve lipid profiles, regulate blood sugar, and support metabolism.
Apple cider vinegar, along with a balanced diet and exercise, can aid in weight loss naturally. However, it should complement, not replace healthy lifestyle habits.
It is important to emphasize that, just like apple cider vinegar, other natural supplements can be safely incorporated into daily life to promote well-being. In addition to treatment, prevention is essential, developing healthy habits as early as possible is ideal for ensuring a long and healthy life.
Always consult a healthcare professional before starting any supplement.
Read more about the best habits for promoting a healthy life in our previous articles:
- How does obesity influence longevity?
- Lower caloric intake increases longevity - the CALERIE study
-
Anti-inflammatory Foods: The Secret to Longevity and a Healthier Life
Literature sources:
- Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complement Med Ther. 2021 Jun 29;21(1):179. doi: 10.1186/s12906-021-03351-w.
- Khezri, S. S., Saidpour, A., Hosseinzadeh, N., & Amiri, Z. (2018). 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. Journal of Functional Foods, 43, 95–102. https://doi.org/10.1016/j.jff.2018.02.003
- Halima BH, Sarra K, Mohamed S, Louay T, Fethi BS, Houda BJ, et al. Apple cider vinegar ameliorates hyperglycemia and hyperlipidemia in Tunisian type 2 diabetic patients. Int J Multidisciplinary Curr Res. 2017;5:1453–9.
- Jafarirad S, Elahi MR, Mansoori A, Khanzadeh A, Haghighizadeh MH. The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial. Front Clin Diabetes Healthc. 2023 Nov 13;4:1288786. doi: 10.3389/fcdhc.2023.1288786.
- Abou-Khalil R, Andary J, El-Hayek E. Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study. BMJ Nutr Prev Health. 2024 Mar 12;7(1):61-67. doi: 10.1136/bmjnph-2023-000823.
