Apple Cider Vinegar Is Good for Weight Loss, Small Study Finds

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A daily spoonful of apple cider vinegar was associated with weight loss of 13 to 16 pounds over three months in young people who were overweight or had obesity, according to new research published in BMJ Nutrition, Prevention, and Health.

Drinking between 1 teaspoon (tsp) and 1 tablespoon (tbsp) of apple cider vinegar dissolved in water was also linked with significant decreases in blood sugar levels, triglycerides, and cholesterol.

The findings suggest that apple cider vinegar could be “a promising anti-obesity supplement that does not produce any side effect,” the researchers wrote.

The changes in weight, body mass index (BMI), waist and hip circumference, and appetite from drinking apple cider vinegar are certainly intriguing, says Christine Tenekjian, MPH, RDN, who works at the Duke Lifestyle and Weight Management Center in Durham, North Carolina, and was not involved in the research. “These findings suggest that we need to certainly consider apple cider vinegar as a possible intervention for weight loss and keep studying it,” she says.

What Is Apple Cider Vinegar and How Does It Work?

Apple cider vinegar (ACV) is made from fermented apples and the active ingredient is acetic acid. To be considered ACV, the U.S. Food and Drug Administration requires it to contain at least 4 percent acetic acid.

“There are some laboratory studies in mice and in cells that found acetic acid inhibits the enzyme that breaks down sugar and possibly that keeps down increases in blood glucose after eating carbs.

 That’s like part of the blood sugar benefit. And there’s some evidence that suggests apple cider vinegar increases the amount of time that food stays in your stomach, which could increase fullness or satiety,” says Tenekjian.

Daily Apple Cider Vinegar Led to Significant Weight Loss

To explore the short-term effects of apple cider vinegar on young people who were overweight or had obesity, investigators in Lebanon recruited 120 participants (46 males and 74 females) between the ages of 12 and 25 years with a BMI between 27 and 34.

Each participant was randomly assigned to one of four groups. Those in the first three groups were asked to drink 1 tsp, 2 tsp, or 1 tbsp of apple cider vinegar, diluted in 1 cup of water, once per day. Those in the fourth group were given a dummy (placebo) liquid.

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