If an apple a day is known to keep the doctor away, one or two teaspoons (tsp) of apple cider vinegar (ACV) can keep those extra kilos away. The weight loss benefits attributed to ACV are mainly from its acetic acid content. ACV also tries to maintain a metabolic ambience that favours weight loss by controlling glucose absorption.
According to Ranjani Raman, a Bengaluru-based dietitian and nutrition therapist, apple juice spiked with yeast, triggers a chain of chemical reactions to turn it into ACV.
“It (apple juice) then gets converted to alcohol and to vinegar in the presence of micro-organisms,” she explains.
Soumita Biswas, chief nutritionist, Aster RV Hospital, adds that one more round of fermentation occurs in the juice and acetic acid bacteria (aerobic bacteria), which oxidise sugar and alcohol to produce acetic acid, convert the juice into apple cider vinegar.
Apple cider vinegar and weight loss
According to Delhi-based clinical nutritionist Ishi Khosla, “Apple cider vinegar has benefits associated with weight loss as it helps in using insulin more effectively and improves post-meal blood sugar levels.”
Khosla explains that ACV also improves insulin sensitivity which allows the cells to use glucose more effectively, thereby reducing blood sugar. Cells using glucose also helps in burning belly fat.
Biswas explains that ACV is also known to have a mild appetite-suppressing effect. “If it is taken before food, an individual is likely to feel less hungry and eat less.”
That’s because it helps you to keep feeling full for longer and control your portion size, thereby resulting in weight loss.
Lifestyle changes are required
Forty-two-year-old Karthik Sridhar, an entrepreneur from Gurugram, has been consuming ACV religiously ever since he was diagnosed with non-alcoholic fatty liver disease (NAFLD) in 2020 .
He was forced to adopt some major lifestyle changes (including daily workouts) and was asked by his dietician to start his day with ACV. “ I drink at least 15 ml of organic ACV every day,” he says.
He has lost around 20 kilos since then and believes that the ACV combined with healthy eating habits are responsible for this transformation.
How to drink apple cider vinegar?
“Taking 20 ml (4 tsp) of apple cider vinegar before meals has been shown to significantly reduce blood sugar levels after eating,” says Biswas. It should be mixed with a glass of water and consumed right before a high-carb meal.
One can start initially by consuming 2 tsp per day, which can be slowly increased to 2 tablespoons (tbsp) per day. “However, consuming only apple cider vinegar will not help to reduce weight if it is not followed with proper diet and exercise,” cautions Biswas.
Khosla suggests that ACV should not be consumed directly as it will burn your throat because of its high acidic content. “Sometimes, a bit of honey could be added to make it more palatable,” she advices.
People who are unable to drink it with water can even use it as a dressing or addition to some food preparations.
“Apple cider vinegar can be used in all sorts of recipes including salad dressings, soups, sauces and hot drinks,” suggests Biswas.
Consume under supervision
Bengaluru-based diabetologist Dr Ashwitha Shruti Dass says that although ACV is known to delay gastric emptying, there is no scientific evidence to support the claim. She has observed a mixed response. “While some of my clients responded well, others faced severe gastric issues after drinking it regularly,” says Dr Dass.
Raman explains that while ACV may have some benefits (such as reducing lipid and glucose levels), not many studies are available on this subject.
“In some cases, there is reduction in glucose levels and improvement in HbA1c levels. However, studies are still ongoing,” says Raman.
Raman feels that ACV may not work for everyone and there could be some side effects such as disturbances in gut health or interaction with medications (like insulin, digoxin and certain diuretics) of people suffering from various bodily complications. “Sometimes, too much of it could deteriorate bone health too,” she explains.
The acetic acid in vinegar may also weaken dental enamel leading to loss of minerals and tooth decay.
While ACV may help to reduce appetite, the unpleasant flavour might also cause a feeling of nausea in some people.
Biswas says that while ACV has health related advantages, it is always suggested to be consumed under strict supervision of a nutritionist or doctor.
Takeaways
- Consuming ACV after meals has been associated with weight loss and other health benefits.
- Apart from regulating blood sugar levels, ACV is also known to have a mild appetite-suppressing effect.
- ACV can cause some side effects and it is suggested to be consumed under strict supervision of a nutritionist or doctor.
