Lose weight without changing your diet or exercising? This is the tempting promise of apple cider vinegar, touted by many celebrities like Victoria Beckham and Jennifer Aniston. But this time, it’s no longer just a fad: a scientific study provides solid evidence of its benefits on weight loss, blood sugar and cholesterol. So, should you really swap your morning coffee for a spoonful of vinegar diluted in water?
A study confirms the effectiveness of apple cider vinegar on weight loss
Lebanese researchers conducted a study on 30 overweight or obese people, aged 12 to 25. For three months, the participants consumed a spoonful of cider vinegar diluted in water (between 5 and 15 ml) every morning. The experiment was conducted double-blind, with a control group consuming a placebo drink. No dietary or physical activity changes were imposed.
The results are impressive:
- Participants who consumed 15 ml of vinegar per day lost an average of 8 kg and reduced their body mass index (BMI) by 3 points;
- Their waist and hip circumferences have decreased significantly;
- A drop in blood sugar, cholesterol and triglycerides levels was observed;
- No side effects have been reported.
The researchers conclude that the consumption of apple cider vinegar is indeed the cause of these changes: “Food diaries and physical activity did not vary between groups, suggesting that the observed improvements were due to apple cider vinegar“.
Why does apple cider vinegar affect weight and health?
According to scientists, the effect of apple cider vinegar is based on several biological mechanisms:
- Increased energy expenditure : it stimulates metabolism and promotes fat burning;
- Improved insulin sensitivity
: it regulates blood sugar and prevents insulin peaks responsible for fat storage; - Regulation of appetite and satiety : it acts on the hormones responsible for hunger, naturally reducing caloric intake.
Acetic acid, the main active component of vinegar, plays a key role by interacting with specific cellular receptors. Animal studies have shown that it improves glucose tolerance and reduces fat accumulation in adipose tissue and the liver.
Other research confirms these results. One study showed that consuming 30ml of apple cider vinegar per day for 12 weeks led to a reduction in weight, BMI and hip circumference. Good health effects have also been observed, with a reduction in triglycerides and total cholesterol, compared to an increase in “good” cholesterol (HDL).
Another study conducted in Japan also observed weight loss and lower triglycerides with doses of 15 to 30 ml per day.
Do all vinegars have the same effects?
Acetic acid is present in all vinegars, but their effects may vary. A study showed that daily consumption of 200 ml of pomegranate vinegar for 8 weeks reduced body fat, but without impact on weight or BMI.
These differences could be explained by the acetate content, but also by the presence of other compounds such as flavonoids and phenols, with various properties.
Should you drink apple cider vinegar every morning?
This new study reinforces the benefits of apple cider vinegar, but it is not enough to make this product a miracle cure.
It can cause side effects: vinegar is acidic and can cause heartburn, especially in cases of gastroesophageal reflux or ulcers. It also poses risks to tooth enamel because of its acidity which can damage teeth. It is advisable to use a straw and rinse your mouth after ingestion.
Finally, although apple cider vinegar can be a good boost, weight loss relies on a balanced diet and regular physical activity. In case of weight problems, it is always best to consult a doctor or nutritionist.