If you’ve been following us lately, you know we have tried the latest craze – apple cider vinegar in the morning. One ounce of raw unfiltered apple cider vinegar mixed with eight ounces of water in the morning before consuming breakfast – to start the day, reset the body, potentially help with digestion, clear the skin and even aid in weight loss. But does this concoction really work? And can you really lose weight with apple cider vinegar?
Can you really lose weight with apple cider vinegar? The research
Most of the data so far is based on animal research, and the findings are promising. But little has been found to be conclusive in humans. The data is conflicting to be certain. However, there is evidence to support the use of apple cider vinegar to help with weight loss. How? ACV may help promote satiety (the sensation of feeling full) and therefore you may consume less. The most significant study to date was conducted in 2009 in Japan. 175 obese subjects were randomized to 3 groups – those that consumed 1 tablespoon of ACV a day, those that consumed 2 tablespoons of ACV a day, and those that consumed none. In the end, those that consumed any ACV at all had lower body weight, lower BMI, a smaller waist circumference and lower triglyceride levels than those that didn’t consume ACV at all. Unfortunately, the weight loss was limited – only 2-4 pounds over the 12 week period. While that is nothing to scoff at, the same could be produced with a traditional diet. Between you and me, I would be willing to drink a little apple cider vinegar daily if it could help me lose those 2-4 pounds!
Regulating blood sugar
While the jury is still out on the potential weight loss benefits of apple cider vinegar, there is more conclusive evidence to support its use for regulating blood sugar. Countless researchers state that the daily consumption of apple cider vinegar will aid diabetics, pre diabetics and even healthy subjects to regulate their sugar. How? The acetic acid in the vinegar may actually block the absorption of starch. Dietician Carol Johnston from the Arizona State University School of Nutrition and Health says, “so if acetic acid is interfering with the breakdown of starch, what that means is that starch is not being digested,” she explained. “If it’s not getting digested, it’s not causing the same rise in blood sugar, which can help control appetite. And if it’s not being digested, it’s not being absorbed into the bloodstream, and therefore it’s not contributing to calories.”
Gut health seems to be the key to overall health in the body, as 80% of the body’s immune system is tied to the gut. In fact, consuming probiotics have been proven to aid in weight loss, and one of the best probiotics on the market – apple cider vinegar. “One study, published in the Journal of Clinical Investigation, suggests that it may be possible to use probiotic bacteria to treat obesity and other chronic diseases, while other research found that obese people were able to reduce their abdominal fat by nearly 5%, and their subcutaneous fat by over 3%, just by drinking a probiotic-rich beverage for 12 weeks.”
Finally, many have claimed that this amazing drink can also help with fighting acne and promotion clearer skin. How is this possible?!! Because ACV can help regulate the body’s pH, it has been proven to fight acne when used either externally or internally. Sign me up, because I could use some clearer skin!
How to consume Apple Cider Vinegar
So now that you are ready to drink up, what is the best way to enjoy this tart drink everyday? All nutritionists and dietitians recommend diluting the vinegar in water. Drinking ACV straight as a shot is not good for the enamel on your teeth, as it may erode that enamel. Here’s the recommendation:
- Drink 15 minutes before a meal.
- Mix 1 tablespoon of raw, unfiltered apple cider vinegar in at least 8 ounces of water. Some recommend using warm water for better digestion.
- After a week or two, increase the amount of ACV to 2 tablespoons and then after another week to 3 tablespoons.
- If you can’t handle the tartness at first, consider sweetening the drink with Stevia or honey. The tartness is good for adjusting your tastebuds, and even to minimize sugar cravings. Some even add a squeeze of lemon to aid in digestion.
So tomorrow, we are back to our daily consumption of apple cider vinegar. I have only been at it for about a month, so I don’t know that I can really provide you guys with a personal testimonial yet. But if you want to chime in, we would love to you have you share your experiences! Comment below if you love ACV and what it has done for you!