4 Wonders of Apple Cider Vinegar for Unexpected Health Benefits, Besides Helping with Weight Loss!

Kapanlagi.com - Currently, many of us realize that instant diets often do not provide lasting results. Nevertheless, the health world never runs out of ideas to find a "shortcut" to weight loss, one of which is apple cider vinegar. This natural remedy is often promoted as a magical solution that can help us achieve our weight loss goals more easily. However, the question is, is apple cider vinegar really effective and safe to use in our diet programs?

A recent study in Lebanon involved 120 people who were obese or overweight, divided into several groups to test the effects of apple cider vinegar. The results showed that the group consuming the highest doses of apple cider vinegar reported significant weight loss, with some participants managing to lose up to 7 kg.

Although these results are intriguing, it is important to evaluate whether these findings are supported by other research and to consider expert opinions on the appropriate dosage and potential side effects that may arise. Apple cider vinegar, or ACV, is a fermented liquid made from apple juice, and its production process involves the fermentation of sugars that produce acetic acid, the main component in vinegar. Are you ready to try apple cider vinegar in your weight loss journey, reported Kapanlagi.com from various sources, Friday (03/01/2025).

1. Apple Cider Vinegar for Weight Loss

To effectively lose weight, it is important to consume fewer calories than are burned, along with regular exercise. Apple cider vinegar (ACV) may help in this process.

Research shows that participants who consumed one tablespoon of ACV at lunch and dinner, while reducing their calorie intake by 250 calories per day, managed to lose up to 4 kg in 12 weeks, compared to just 2 kg for those who only reduced calories.

Another study involved 144 obese adults, where those who consumed two tablespoons of ACV daily lost nearly 4 pounds, while the placebo group experienced weight gain.

Although the results are intriguing, the studies were conducted on small groups, but they suggest that ACV could be a useful tool in weight loss.

2. Other Benefits of Apple Cider Vinegar for Health

Although further research is still needed to prove the health benefits of apple cider vinegar (ACV), Dr. Gregory Curtis, a weight loss expert, revealed that there is evidence suggesting the potential of ACV in managing blood sugar levels.

Some studies show that consuming vinegar after meals can improve insulin function and lower blood sugar levels. A 2021 review also noted that ACV may positively contribute to glycemic status in adults, although researchers emphasized the need for further studies to fully understand its benefits.

Most existing research comes from small studies, making it difficult to draw definitive conclusions. However, ACV may offer other benefits, such as increasing feelings of fullness for a longer time, thanks to delayed gastric emptying.

Although nausea can be a side effect of consuming ACV, it may also reduce the desire to eat, though it does not always guarantee a feeling of fullness.

3. Can Increase Feelings of Fullness

There is a possibility that apple cider vinegar (ACV) can be your diet's best friend by increasing feelings of fullness, making you tend to eat less.

In a study led by Carol Johnston, Ph.D., published in the Journal of the Academy of Nutrition and Dietetics, it was found that participants who consumed fermented liquids before meals were able to reduce their calorie intake by up to 275 calories per day.

However, the exact reason behind this phenomenon remains a mystery. Additionally, a study from the Journal of Food Science in 2014 revealed that apple cider vinegar also plays an important role in preventing cardiovascular diseases due to its antioxidant content.

With high levels of polyphenols, such as chlorogenic acid, this vinegar can improve heart health by inhibiting the oxidation of harmful LDL cholesterol.

4. Can Curb Blood Sugar Spikes

Did you know that apple cider vinegar (ACV) can be a friend in your weight loss journey? An interesting study from the Journal of Functional Foods in 2013 revealed that drinking ACV before meals can reduce the blood sugar spikes that typically occur after eating.

Additionally, another study from the Annals of Nutrition & Metabolism in 2010 showed that just two teaspoons of ACV during meals can help keep blood sugar levels stable.

Although the reasons behind this phenomenon are not fully understood, experts like Johnston from Arizona State University argue that compounds in this vinegar may interfere with starch absorption, which is important because blood sugar fluctuations often trigger snack cravings.

"In other words, if apple cider vinegar can regulate blood sugar, it may help control your appetite and the portions you consume, potentially reducing calorie intake," explains Amy Goodson, a leading nutritionist.

(kpl/rao)