By Carlie Saint-Laurent, RD,LDN
The new year brings new resolutions and like most of the US population health and weight loss are on top of the list. Many people are looking to Complimentary Alternative medicine to rid their health condition. Apple cider vinegar (ACV) is one of those natural ancient remedies believed to aid in diabetes, high cholesterol, hypertension, digestion, and weight loss still to this day.
So what’s the truth about apple cider vinegar when it comes to weight loss?
One 12-week study had consisted 175 obese Japanese participants split up in to 3 groups. 1 group consumed 1 tbsp, the other group consumed 2 tbsp and group 3 consumed no ACV. The results found both groups consuming ACV had lower BMI, visceral fat, and LDL cholesterol compared to the placebo group.
Apple cider vinegar however maybe more effective in managing blood sugars especially in people with prediabetes. The mechanism behind this is the acetic acid in the vinegar impedes the starch enzymes from breaking down therefore ACV (along with any vinegar for that matter) is beneficial when consuming starches like bread and pasta. When the starches are not broken down the blood sugars aren’t elevated, and this in fact could control appetite as well.
Nutrition recommendations:
– Consume foods that already contain vinegar like dressings, pickled foods, condiments like relish or ketchup
– For best results consuming consistently and regularly is key
– If going to consume ACV ensure ratio is 1 tablespoon for 8oz of water to avoid damaging teeth, throat, and stomach lining due to the acid. Schedule a consultation with your dentist as soon as you discover a damage on your tooth.
– Do not exceed more than three times a day of 1-2 tablespoons per serving as it can be harmful
– For first timers start off with 1 teaspoon to see if any adverse reactions such as nausea occur
– If one has gastroparesis it should NOT be recommended as delayed stomach emptying can be increased
– Consume right before the meal where it can have the most synergistic effect
Sources:
https://edition.cnn.com/2017/07/19/health/apple-cider-vinegar-weight-loss/
https://www.healthline.com/nutrition/apple-cider-vinegar-weight-loss#section7
