{"id":41601,"date":"2017-04-12T11:15:37","date_gmt":"2017-04-12T15:15:37","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=41601"},"modified":"2021-11-18T10:02:41","modified_gmt":"2021-11-18T15:02:41","slug":"apple-cider-vinegar-for-weight-loss","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/apple-cider-vinegar-for-weight-loss\/","title":{"rendered":"Is Apple Cider Vinegar Really Effective for Weight Loss?"},"content":{"rendered":"
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Photo: Pond5<\/a><\/i><\/figcaption><\/figure>\n

If you\u2019re looking for a magic elixir that will help you lose weight, the online forums extolling the benefits of apple cider vinegar might have you sold. And with drinks like Switchel, a mix of apple cider vinegar and maple syrup, making waves all over the web, the debate over the merits of ACV\u00a0is\u00a0certainly heating up.<\/p>\n

RELATED:<\/strong>\u00a08 Simple Apple Cider Vinegar Recipes to Boost Your Health<\/a><\/p>\n

While whipping up apple cider vinegar-based salad dressing is one thing, the benefits of drinking it straight from the bottle\u00a0can be\u00a0questionable at best. And there are real risks, too. \u201cA lot of cleanses<\/a> focus on juices or beverages, so it\u2019s possible that apple cider vinegar is getting looped in as part of this trend,\u201d says Lisa Cimperman, RDN, LD, a clinical dietician at University Hospitals Case Medical Center in Cleveland. But unlike downing green juice<\/a>, drinking too much apple cider vinegar could actually be harmful to your health.<\/p>\n

The Sketchy Claims Surrounding Apple Cider Vinegar<\/strong><\/h3>\n

Lauded as a way to improve everything from weight loss to indigestion, apple cider vinegar has even been said to help people control diabetes. \u201cBut the fact is that we don\u2019t have the research to uphold any of these claims,\u201d Cimperman says.<\/p>\n

In fact, apple cider vinegar might make some health conditions worse \u2014 particularly if consumed in excess. \u201cPeople tend to think more is always better but if individuals were to take in large amounts of apple cider vinegar, it could cause severe negative health consequences,\u201d Cimperman says. \u201cFor example\u2026[consumed] in tablet form, there have been reports<\/a> of it burning an individual\u2019s esophagus because it is highly acidic.\u201d<\/p>\n

Claims of \u201cDrink this, lose weight!\u201d generally sound too good to be true for a reason.<\/p><\/blockquote>\n

RELATED:<\/strong> Are Medicinal Mushrooms the New Kale?<\/a><\/p>\n

That acidity might also be bad news for people suffering from acid reflux<\/a>, or heartburn. \u201cIt can potentially irritate the esophagus as it\u2019s going down, and not only that, then there\u2019s more acid [in your stomach] to potentially reflux back out,\u201d Cimperman says. If you\u2019re looking for digestive relief, Cimperman recommends sticking to a diet rich in fiber<\/a> and probiotics<\/a>, instead.<\/p>\n

When it comes to controlling diabetes, leave that to your doctors, please! Many people with type 1 and type 2 diabetes also have a condition called gastroparesis, which can prevent the stomach from properly emptying. This can make it more difficult to manage blood glucose. \u201cIf someone with gastroparesis were to take apple cider vinegar, it could make that condition even worse,\u201d Cimperman says.<\/p>\n

What About Apple Cider Vinegar for Weight Loss?<\/strong><\/h3>\n

Claims of \u201cDrink this, lose weight!\u201d generally sound too good to be true for a reason. One recent study<\/a> of 14 people showed that those who drank a tablespoon of apple cider vinegar mixed with eight ounces of water before a meal had lower blood glucose levels. This may be because vinegar interfered with the body\u2019s digestion of starch. \u201cBy blocking digestion of starch, that would result in a calorie reduction<\/a> of your meal,\u201d Cimperman says. \u201cSo that\u2019s possibly where [those weight claims] came from, but it\u2019s hard for me to say.\u201d Other minor studies<\/a> have shown similar benefits, but Cimperman says weight loss claims, \u201coften grow out of a very small study that gets blown out of proportion.\u201d<\/p>\n

RELATED:<\/strong> How to Detox the Healthy Way: 16 Recipes You\u2019ll Love<\/a><\/p>\n

In other words, don\u2019t bank on apple cider vinegar when clean eating<\/a> and good old-fashioned exercise will do. If you\u2019re set on incorporating apple cider vinegar<\/a> in your diet, do it in moderation. \u201cMy advice would be to do no more than one to two teaspoons and mix it in water or some other beverage to dilute the acidity. You never want to take it just straight,\u201d Cimperman says. Even better: Mix it with olive oil <\/a>and use it to top your salads as a low-calorie alternative to your usual ranch dressing. Or, try these eight delicious apple cider recipes<\/a> that incorporate it in creative ways. It\u2019ll be tastier than chugging it, that\u2019s for sure.<\/p>\n

Want more quick and easy\u00a0recipe ideas? Try this three-ingredient ice cream recipe:\u00a0<\/strong><\/em><\/p>\n