Kourtney Kardashian has said she has two tablespoons of apple cider vinegar daily to ward off hunger during intermittent fasting. And, big sister Kim Kardashian has posted about her love of ACV on Instagram. But, can ACV actually help you lose weight? Not everyone buys into the hype about apple cider vinegar and weight loss.
What is apple cider vinegar?
To make apple cider vinegar, apples are chopped up, covered with water and left at room temperature to let the natural sugars ferment. The fermentation allows ethanol to form. Bacteria is then added to turn the alcohol into acetic acid. Organic, unfiltered apple cider vinegar, popular in the wellness community, contains “mother” proteins—enzymes and good bacteria that make it appear cloudy. Bragg Organic Apple Cider Vinegar, which is raw and unfiltered, is a popular brand. It has gained a cult following, with the Kardashians and other celebs posting about it on Instagram.
Can apple cider vinegar help with weight loss?
While apple cider vinegar is low in calories, research on its true impact on weight loss is limited. Most studies have focused on animal subjects instead of humans and vinegar generally, not ACV. Research on obese rats and mice suggest that acetic acid may help burn fat and improve metabolism. One study published in the journal Bioscience, Biotechnology, and Biochemistry in 2009 used human subjects who were obese and found that daily vinegar intake led to a small amount of weight loss, about 2 to 4 pounds. The subjects also had lower waist circumference, body mass index (BMI) and triglyceride levels. Because of the limited research on the subject, nutrition experts remain skeptical about apple cider vinegar’s weight loss potential. “Any potential benefits may be related to one making lifestyle changes alongside the addition of ACV to their day,” says Rachel Fine, a registered dietician nutritionist and founder of To the Pointe Nutrition. Apple cider vinegar could help with weight loss, says Gabby Geerts, a registered dietitian at Green Chef, but realistically, no single food can significantly lower weight. “Long-term weight maintenance will come from eating a diet full of fresh fruits and vegetables, fiber, unsaturated fats and lean protein,” Geerts says.
Apple cider vinegar may have other health benefits
A few small studies suggest ACV could lower blood sugar. A 2004 study published in Diabetes Care found that 20g of apple cider vinegar diluted in 40g of water with 1 teaspoon of saccharine may lower blood sugar, when taken after a meal. Another study found taking ACV before bed moderated blood sugar when subjects woke up. “The acetic acid in vinegar may potentially contribute to weight loss by lowering blood sugar, burning fat and suppressing appetite,” Geerts says. Another benefit, Fine says, is that ACV is a natural disinfectant, which could reduce the risk of harmful bacteria. Herbalists have also touted ACV’s ability to promote skin health. It can exfoliate the skin, balance the skin’s pH and even help with sunburns, hyperpigmentation and other issues like dandruff.
There’s no harm in taking apple cider vinegar
“While the positive benefits are still inconclusive, there isn’t any evidence to suggest that a moderate daily intake (of apple cider vinegar) is negative,” Geerts says. But, the acid in ACV could erode tooth enamel and stomach lining, and cause burning of the esophagus. It could also interact with certain medications, like diabetes medicine, digoxin taken to lower potassium levels and some diuretic drugs. If you’re going to take ACV, dilute with water, rinse your mouth after taking it and generally limit how much you take to avoid any side effects. “The best way to incorporate apple cider vinegar into your diet is to use it in your cooking—for example, in salad dressings,” Fine says.
Trends like apple cider vinegar can fuel unhealthy diet culture
The “mental context” of using ACV and its role in diet culture is the biggest cause for concern, Fine says. “We are often told to detox, cleanse, eliminate and cut out certain foods as a means to drop quick numbers on the scale,” she says. “However, this drives us further away from the very foods that bring nostalgic enjoyment to our lives (think: pizza, ice cream, etc.).” This mindset fuels guilt, sets unfair expectations and increases food cravings. “If we attribute moral value to our food choices, then we give food too much credit,” she says. Focusing on mindful eating that’s judgment-free and habit-based is the best way to heighten intuitive feelings of hunger, fullness and satisfaction, she says, and no one food will ever make or break your health. “The glamorization of quick-fix weight loss trends makes such an idea appealing to those wanting to try something new, regardless of the risks and limited research,” Fine says. Apple cider vinegar isn’t a miracle food, Geerts says, adding that placing so many expectations on one food is unrealistic. “Our bodies do not become unhealthy in one day, or with one bite of a cookie,” she says. “The same way our body will not become healthy in one day, or with one spoonful of vinegar.” Find out about orthorexia, an eating disorder that starts with a fixation on healthy eating.
