Apple cider vinegar linked to weight reduction, claims study
What's the story
Recent research published in BMJ Nutrition, Prevention, and Health has established a significant connection between apple cider vinegar (ACV) consumption and weight loss.
The study found that daily intake of ACV for a period of four to 12 weeks notably reduced body mass index, weight, body fat ratio, and waist and hip circumferences.
Additionally, it also lowered fasting blood glucose, cholesterol, and triglyceride levels.
Active compound
Acetic acid: The key ingredient in ACV
The main active ingredient in apple cider vinegar is acetic acid, which is believed to significantly contribute to its potential weight loss benefits.
Acetic acid enhances the production of hormones like leptin and adiponectin that induce feelings of fullness.
Moreover, it boosts the body's fat-burning capacity by increasing the activity of specific enzymes involved in fat metabolism.
Health benefits
ACV enhances satiety and manages blood sugar levels
Apple cider vinegar (ACV) supports weight loss by enhancing feelings of fullness, according to a study in the Journal of the American Dietetic Association.
Individuals who consumed a beverage with ACV before eating reported feeling fuller and eating fewer calories.
Additionally, the acetic acid in ACV helps manage blood sugar levels by slowing down carbohydrate digestion, stabilizing blood sugar levels, and potentially enhancing insulin sensitivity.
Usage guidelines
Incorporating ACV into diet and precautions
To include apple cider vinegar (ACV) in your diet, it can be mixed with water or added to drinks like tea or smoothies, and even used as a salad dressing.
A common serving suggestion is one to two tablespoons of ACV combined with eight ounces of water or another liquid.
However, undiluted ACV should be avoided due to its high acidity, and it's recommended to use a straw to reduce contact with teeth.
Potential risk
Downsides of apple cider vinegar
Daily consumption of apple cider vinegar (ACV) may lead to adverse effects. Undiluted ACV can harm tooth enamel and irritate the esophagus.
It may cause nausea and slow digestion, particularly problematic for those with gastric issues.
Moreover, ACV has the potential to interact with certain medications, including insulin, diuretics, and laxatives, altering their effectiveness or causing adverse reactions.
Therefore, caution and medical consultation are essential before incorporating ACV into one's daily routine.