Most organic food shoppers and weight watchers never roll off their shopping carts without grabbing some apple cider vinegar. The pungent vinegar is made from fermented apples and forms an important ingredient in stir-fry sauces and salad dressings. Additionally, apple cider vinegar has gained a reputation as a weight loss aid, preventive aid against diseases like cancer and diabetes, and as a digestive remedy.
All those benefits notwithstanding, apple cider vinegar has its fair share of risks and controversies, especially when taken in excess or undiluted. This post seeks to highlight some of the therapeutic benefits of taking apple cider vinegar for weight loss as well as the risks that come with it. Read on!
Pros of Apple Cider Vinegar
Let’s begin with the pros of apple cider vinegar for weight loss. They include:
1. Improved Satiety
Let’s be real about this. Apple cider vinegar doesn’t offer a quick fix to weight loss by instantly melting away the fat. You won’t find a magic skinny tincture in superfoods unless the advertiser isn’t being completely truthful with the claims. However, studies have shown that apple cider vinegar has the ability to control your appetite. For example, the Arizona State University conducted a study that revealed that apple cider vinegar significantly increased satisfaction after a meal by creating a more steady glucose response. Consequently, the improved satiety enhances weight loss.
2. Improved Digestion
Apple cider vinegar is rich in beneficial bacteria like probiotics that aid in digestion. Studies have shown that adding a few teaspoons of apple cider vinegar to a glass of water can help you digest rich, starchy meals while at the same time nourishing the healthy bacteria in your gut. This helps to prevent constipation and improve immunity.
3. Helps with Weight Loss
Several claims have been made about apple cider vinegar helping with weight loss. But are there any credible truths behind these claims? A recent research by the Arizona State University under the School of Nutrition and Health Promotion indicates that there might be some truth to it. The study monitored the weights of a group of participants who took a tablespoon of apple cider vinegar diluted in 8 ounces of water before every dinner, and a control group that never. The participant who sipped the pungent water recorded lower blood glucose than those who didn’t.
4. Eradication of Free Radicals
The National Institutes of Health has published many studies indicating that all types of vinegar are rich in polyphenols. Apple cider vinegar is, in fact, the richest in plant-based antioxidants (polyphenols) as compared to wine, balsamic, and other vinegar types. While antioxidant-rich diets won’t keep away chronic conditions like cancer, they have been linked to reducing exposure to free radicals, which significantly reduces the overall risk of contracting diseases.
Cons of Apple Cider Vinegar
Apple cider vinegar should always be taken in moderation. Excessive use of this superfood can lead to the following risks:
1. Affects Your Tooth Enamel
The Medscape General Medicine published a journal in 2006 indicating that drinking apple cider vinegar for weight loss can significantly cause damage to your esophagus lining and tooth enamel. It’s perhaps due to the acidic nature of apple cider vinegar. That’s why it’s not recommended to be taken straight up, but you should instead dilute it with a few ounces of fresh water.
2. Can Cause Gastroparesis
Diabetes lifestyle coaches advise against completely relying on apple cider vinegar for diabetes treatment. Diabetes maintenance should instead take a broader lifestyle approach that emphasizes on good diet, medication, and exercise. Separate studies have also linked the use of undiluted apple cider vinegar to a diabetic prone condition like gastroparesis. This condition reduces that rate at which your stomach empties and is often associated with the excessive acid that can put a lot of pressure on the body’s systems.
Well, there are pros and cons to everything. There’s no doubt apple cider vinegar has substantial health benefits and can help with weight loss. However, you should also ensure you’re taking it in moderation and diluting it appropriately. It’s probably best to drink it on and off. While many people report significant weight loss after weeks of consistently drinking apple cider vinegar, not many research finding can authoritatively back the claims. Whichever way you look at it, a healthy weight loss regimen will have to incorporate a healthy diet and exercise as well.