“In a second fermentation step, the alcohol is converted into vinegar bacteria." "Bacteria and yeast are added to the liquid to start the alcoholic fermentation process, which converts the sugars to alcohol,” says Vanessa Rissetto, M.S., R.D., C.D.N. To make it, you ferment the sugar from apples, creating acetic acid-the main ingredient in vinegar. What is apple cider vinegar, again?Īpple cider vinegar (aka ACV) is a fermented liquid made from apple juice, Cording says. “There’s some interesting data on blood sugar control, but these are all small studies.”Ĭording also points out that one study tied apple cider vinegar to weight loss due to it being an appetite suppressant “but that was because people found that drinking apple cider vinegar made them nauseous,” she says. “We really don't have any conclusive data on this,” she says. Ultimately, all the research on ACV and weight loss is from small studies-and it’s really hard to draw conclusions from those, says Jessica Cording, R.D., author of The Little Book of Game-Changers But drinking it could also just be so unpleasant that you end up getting turned off from food for the rest of the day. ACV could boast compounds that actually suppress your appetite. But again, the reasons behind that are murky. One study by Johnston in the Journal of the Academy of Nutrition and Dietetics found that participants who drank the fermented liquid before a meal consumed up to 275 fewer calories throughout the rest of the day. It’s also possible that ACV might directly make you want to eat less. Apple cider vinegar has high levels of a polyphenol called chlorogenic acid, which could help improve heart health by inhibiting the oxidation of bad LDL cholesterol. What's more, a 2014 study from the Journal of Food Science suggests that vinegars, such as apple cider vinegar, can help reduce the effects of diabetes and prevent cardiovascular disease due to its antioxidant activity. “So if apple cider vinegar can help control blood sugar, this could help manage cravings and portion control, potentially leading to fewer calories consumed,” explains Amy Goodson, M.S., R.D., C.S.S.D., L.D. That matters because blood sugar highs and lows tend to lead to cravings for sugary snacks. 6 Things to Know About Apple Cider Vinegar.6 Ways to Use Apple Cider Vinegar on Your Hair.I Tried Apple Cider Vinegar Shots for 30 Days.
Why this happens isn't totally clear, but nutrition researchers like Carol Johnston, Ph.D., who has studied ACV at Arizona State University for years, suspects that compounds in the vinegar interfere with the absorption of some starches. Another 2010 study from the Annals of Nutrition & Metabolism shows that having two teaspoons of ACV during meal time could help reduce sugar crashes and keep blood sugar levels stabilized. For instance, a 2013 study from the Journal of Functional Foods suggests that drinking apple cider vinegar before eating is linked to smaller blood sugar spikes. On top of that, ACV seems to have properties that could potentially support your weight-loss efforts. “But the consistent results indicate that ACV may be a beneficial tool in reducing body weight.” “These studies were done on very small populations,” says Erin Palinksi-Wade, R.D., C.D.E., L.D.N. (Those who drank the placebo actually gained a little bit of weight.) However, those findings alone don’t prove that ACV is a magic fat melter. At the end of the study, those who drank two tablespoons had lost close to 4 pounds, while those who drank one tablespoon lost 2.5 pounds. In another study in Bioscience, Biotechnology, and Biochemistry, 144 adults with obesity were randomly assigned to drink either a placebo or one to two tablespoons of apple cider vinegar daily for 12 weeks. On the other hand, those who cut the same number of calories but didn’t consume ACV lost only 5 pounds. One study in the Journal of Functional Foods, which followed 39 adults, found that participants who consumed a tablespoon of ACV at lunch and dinner, while cutting 250 calories per day, lost 8.8 pounds in 12 weeks. Let's get one thing clear up front: There’s only a small amount of evidence directly tying ACV to weight loss in humans. The science behind apple cider vinegar for weight loss
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