Can apple cider vinegar help weight loss?
Apple cider vinegar can often be heard mentioned around the topic of weight loss, for a long-time now it has been heralded as almost a 'miracle' aid; one that can boost both your general health and help you drop pounds.
Various celebrities (including Victoria Beckham, who has previously confessed to drinking the vinegar every morning — 'Be brave! Twotbsp first thing on an empty tummy!') and so-called health experts have been extolling the benefits of apple cider vinegar for our waistlines, complexion and gut health. But the truth is regularly drinking apple cider vinegar for weight loss isn't new.
‘Apple Cider Vinegar has been traditionally used by women in North African cultures to lose weight and the practice of drinking it has also been adopted by body builders,’ Sophie Medlin, registered dietitian and owner at City Dietitians, says.
But what's the science behind apple cider vinegar? Is it a magical elixir that helps you lose weight? Or are the claims overblown? Here's everything you need to know about the benefits and side effects...
What is apple cider vinegar?
Apple cider vinegar is made in much the same way as alcohol. Firstly, the apples are crushed and yeast is added to the juice (cider). Then the mixture is left to ferment before bacteria is added. This turns the solution acidic so it becomes vinegar.
What is 'the mother' in apple cider vinegar?
'The mother' is the bacterial foam in organic, unfiltered apple cider vinegar. It's created when the vinegar matures, giving the acidic solution a cloudy appearance.
People credit 'the mother' with aiding weight loss, improving heart health, controlling blood sugar and strengthening bones and teeth. There are no studies that currently support these claims.
What are the proven benefits of drinking apple cider vinegar? Does it help with weight loss?
Apple cider vinegar might be considered a weight loss aid by some, but there's no concrete evidence that the liquid alone is a quick fix to reduce our waistlines. After all effective, sustained weight loss requires diet, lifestyle and exercise overhauls.
That said, there is anecdotal evidence that apple cider vinegar can help suppress appetite which, when used in conjunction with a science-backed diet and regular exercise, could help with losing weight. Other more substantial benefits, backed up by recent studies, include helping control blood sugar spikes and lowering cholesterol levels.
How do I take apple cider vinegar?
A common daily dosage of apple cider vinegar is one to two tablespoons diluted in water or used in cooking to make salad dressings.
What are the side effects of drinking apple cider vinegar?
Apple cider vinegar is highly acidic and has been linked to several severe cases of tooth enamel erosion, according to Net Doctor.
Anna Middleton, from London Hygienist, told the health site it's important not too brush your teeth after consuming apple cider vinegar because this can make risk of erosion worse. She recommends brushing before, and using a specifically-formulated anti-erosion toothpaste such as Regenerate for added protection.
Drinking apple cider vinegar has also been linked to oesophageal burns.
If you're considering adding apple cider vinegar to your diet, start with small doses and always consult your GP first.
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