Is Apple Cider Vinegar Really An Elixir For Health?
+ The Q on everyone's mind - can it really help with weight loss?
This is the vinegar that everyone’s talking about! It’s been dubbed as a tonic for weight loss, type 2 diabetes and cholesterol, as well as an elixir for skin, hair and nails. It’s no wonder there’s so much hype around this ‘superfood’.
So will using it every day change your life? What does the real research say?
Apple cider vinegar is not new to the market; it has in fact been used for centuries to treat infections and wounds. It’s made from just apples, sugar and yeast, and is made by first crushing apples and squeezing out the liquid. Bacteria and yeast then start the fermentation process, which results in a vinegar being made.
1. Weight Loss
Can apple cider vinegar really help with weight loss? This has to be one of the top health claims associated with this vinegar. A randomised, placebo-controlled trial showed that of 155 adults, those who consumed 1-2 tbsp apple cider vinegar per day lost more weight than those who didn't, despite no differences in caloric intake.1 However, it’s important to note that there was only a very small difference in weight loss between the groups, and not all studies are in line with these results.
Whilst apple cider vinegar appears to have a small effect on weight loss, it should not be considered a magic bullet and attention to your diet would still need to be the main focus.
2. Blood Sugar Control
The effect of apple cider vinegar on blood sugar control has the most research behind it. 1-2 tablespoons of vinegar with a meal, has been shown to modestly lower post-meal blood glucose and insulin levels in both healthy participants and in those with diabetes.2
Whilst the mechanism is unclear, it may be due to delayed or reduce carbohydrate absorption from increased glucose uptake from the blood and insulin sensitivity.
This is a positive thing when it comes to the diabetes prevention and management, however, it doesn’t necessarily mean that apple cider vinegar can reverse diabetes or that it can be relied upon as a treatment.
3. Lowers cholesterol
There a lack of evidence as to whether apple cider vinegar can lower cholesterol levels, and most of the positive research has been conducted on rats.3 It’s important to remember that results from animal studies are interesting but cannot directly be extrapolated to humans. This means that much more research is needed before we can say that apple cider vinegar can be used to improve cholesterol levels, and for now it’s best to focus on more proven dietary changes.
4. Skin Glow
You may have heard about apple cider vinegar in relation to acne treatment, anti-aging properties and even wound healing. However, to date, there isn’t enough evidence to prove that this is the case. Unfortunately, most of the claims around apple cider vinegar come from anecdotal claims rather than concrete facts.
5. Inflammation
Apple cider vinegar can have often been touted as an inflammation fighter. There has been one small study involving around 30 people measuring a fall in C-reactive protein (a marker of inflammation), however, the results were so small they simply weren’t significant. As it stands there simply isn’t enough concrete evidence to say that apple cider vinegar can be used as a component to suppress inflammation.
Summary
Overall, there hasn’t been a huge amount of research conducted around apple cider vinegar and health. The most positive research has been in relation to blood sugar control and whilst there has been interesting research on weight loss, the effects are extremely small. When it comes to other touted health benefits, current studies should be taken with a pinch of salt, as unfortunately, the quality of the studies are poor and more research is needed.
On the plus side, apple cider vinegar is safe to consume for most and is a source of vitamins and minerals within the diet. But it’s important to only consume vinegar diluted in other foods such as salad dressings, marinades or even within the water to avoid causing damage to tooth enamel.
References
1. https://www.ncbi.nlm.nih.gov/pubmed/19661687
2. https://www.diabetesresearchclinicalpractice.com/article/S0168-8227(16)30851-8/fulltext
3. https://www.ncbi.nlm.nih.gov/pubmed/16611381
By Lily Soutter BSc (Hons) Food & Human Nutrition, Dip ION
