The Effects of Apple Cider Vinegar on Weight Loss and Diabetes

 

Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and natural medicine.

It is made by combining apples with yeast to create alcohol, which is then fermented into acetic acid by added bacteria. Apple cider vinegar also contains water, vitamins, minerals and trace amounts of other acids.

Research suggests that apple cider vinegar may have beneficial health properties, including antimicrobial and antioxidant effects:

1. May aid weight loss

Some evidence suggests that apple cider vinegar may help with weight and fat loss when combined with a calorie-restricted diet. This is because vinegar slows digestion and suppresses appetite, at least in the short term. Long-term studies have found no effect of vinegar on appetite.

Several human studies show that vinegar can increase feelings of fullness. This can lead to eating fewer calories and losing weight.

In short-term studies when participants consumed apple cider vinegar with a meal containing solid foods, they experienced appetite suppression for 120 minutes after the meal. They also snacked less for 3-24 hours after consuming the apple cider vinegar.

Another 2024 randomized control trial study showed significant reductions in weight (6-8 kg), body fat ratio, waist and hip circumferences, body mass index (BMI), blood sugar, as well as fats and cholesterol in the blood after daily consumption of 3 doses of apple cider vinegar (15 milliliters per tablespoon (mL/tbsp)) for 12 weeks. 

2. May help lower blood sugar levels and manage diabetes

Research suggests that consuming apple cider vinegar can slow the emptying of the stomach and hence prevent large spikes in blood sugar.

A 2019 clinical trial suggests apple vinegar consumption may have beneficial effects on the glycemic index and oxidative stress in individuals with diabetes and dyslipidemia. A 2021 review of clinical trials also found that its consumption may benefit glycemic status in adults.

In a 2023 study of adults with type 2 diabetes, the group that received 30 milliliters of apple cider vinegar a day showed greater improvement in hemoglobin A1c levels than the control group.

People without diabetes can also benefit from keeping their blood sugar levels in the typical range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases.

But if you are taking blood-sugar-lowering medications, talk with a doctor before increasing your vinegar intake.

3. May improve heart health

A 2020 review of studies in both humans and animals noted that apple cider vinegar may potentially benefit levels of high-density lipoprotein, low-density lipoprotein, triglycerides and total cholesterol.

A 2021 review of research in humans also found that apple cider vinegar may benefit total cholesterol levels.

However, it is necessary to do more studies before reaching any strong conclusions.

4. Can help kill harmful bacteria

Apple cider vinegar may have antibacterial and antifungal properties. This is mostly attributed to its main ingredient, acetic acid.

A test-tube study found that apple cider vinegar was effective in treating Candida albicans fungus and Escherichia coli, which can cause severe intestinal infections, as well as Staphylococcus aureus, which can cause skin infections.

In fact, people have traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts and ear infections.

5. May boost skin health

Some people use apple cider vinegar as a common remedy for skin conditions like dry skin and eczema.

The skin is naturally slightly acidic. Using diluted topical apple cider vinegar topically may help rebalance the skin’s natural pH, improving the protective skin barrier.

However, in some cases, especially people with skin conditions like eczema, apple cider vinegar may irritate the skin. Thus it is better to talk with a doctor before trying new remedies, especially on damaged skin. Avoid applying undiluted vinegar to the skin, as it can cause burns.

Potential downsides

May cause nausea and indigestion

Apple cider vinegar has a pH level of 4.2. Acidic foods can cause indigestion and acid reflux in some people, especially when consumed before lying down.

Can damage tooth enamel

Regularly drinking any vinegar and eating acidic foods has been shown to erode tooth enamel.

Other side effects

May lower potassium, cause skin and throat burns or interact with certain medications such as diuretics and some diabetes drugs.

It is best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects. Here are a few ways to consume apple cider vinegar that may minimize side effects and offer the most benefits:

• Dilute it: Mix 1–2 tablespoons (tbsp) or (15–30 ml) of apple cider vinegar with 1 cup (237 ml) of water. Ingesting undiluted vinegar of any kind can damage the throat and esophagus.
• Consume it earlier in the day: Drinking apple cider vinegar about 2-3 hours before bed may lower the risk of indigestion or acid reflux after lying down.
• The best way to incorporate apple cider vinegar into the diet is to use it in cooking. It is a simple addition to foods like salad dressings and homemade mayonnaise.
• Some people also like to dilute it in water and drink it as a beverage. Standard dosages range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoons (15–30 mL) per day mixed in a large glass of water.