Apple cider vinegar, often hailed as a versatile elixir, has gained recognition for its potential benefits in weight loss and inflammation reduction. In the quest for a healthier lifestyle, many individuals are exploring the purported advantages of incorporating apple cider vinegar into their daily routines. This fermented wonder is known for its acetic acid content, which has been linked to various health benefits, including weight loss and reducing inflammation.
We spoke with Michelle Saari, MSc, RD, health and nutrition specialist at eHealth Project, to learn about reasons why this fermented drink is so helpful when it comes to weight management and inflammation in our body. Saari revealed a couple reasons for this such as improving blood sugar response post meal. Read on to learn more.
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Apple Cider Vinegar For Weight Loss & Inflammation
Apple cider vinegar, or ACV, is a versatile liquid made from fermented apple juice. It boasts a distinctive tangy flavor that can add a zesty kick to various dishes, dressings, and beverages. Beyond its culinary uses, ACV has garnered attention for its potential health benefits. Some studies suggest that consuming apple cider vinegar may help with weight loss by increasing feelings of fullness and reducing appetite.
"Apple cider vinegar if taken before you eat a meal has been shown to improve blood sugar response post meal. By controlling blood sugars post meal, it helps for glucose to be better absorbed by our bodies by having uptake come at a slower pace. When our bodies absorb glucose at a slow pace, it doesn’t leave extra glucose lying around in our blood stream. If glucose isn’t absorbed right away, it typically gets converted to fat," says Saari.
She also adds that although apple cider vinegar doesn't directly trigger fat loss, it can assist our bodies in curbing the conversion of glucose into fat. In an indirect manner, it plays a role in regulating the amount of fat stored, offering a potential mechanism for weight management. Studies have also revealed that apple cider vinegar possesses anti-inflammatory characteristics, primarily due to its acetic acid component. Acetic acid has been associated with the suppression of inflammatory pathways within the body.
Althought ACV can be beneficial for everyone, it is especially a smart idea for diabetics who have a hard time absorbing glucose. Saari notes, "Those with diabetes typically have a harder time absorbing glucose properly due to a lack of insulin. So they may see increased benefits compared to someone who doesn’t have diabetes in terms of glucose absorption."
The Bottom Line
Apple cider vinegar is know for it's super strong and tangy taste, which is why it's difficult for some people to consume it. However, Saari gives some helpful tips and tricks to maximize its benefits.
"You can dilute it into a glass of water, mix thoroughly and drink it. There are some great salad dressing recipes that include apple cider vinegar, but I would caution you that research hasn’t shown the same benefits when it’s diluted with sugar and oil. Try your best to simply have it in a glass of water and then enjoy your meal after that!”
