For decades, apple cider vinegar, referred to as ACV by its loyal fans, has been labeled as a superfood due to its numerous health-boosting benefits. The fermented beverage that’s packed with enzymes, probiotics and trace minerals has been shown to lower blood pressure and serve as an antibacterial when treating wounds, and has been hailed as a cure for hiccups, acne, heartburn, a sore throat and bad breath, among countless other ailments.
But is this ancient tart liquid also capable of beating the battle of the bulge?
In 2009, research published in the Journal of Agricultural and Food Chemistry found that ACV may help prevent accumulation of body fat and weight gain. In this study, which involved laboratory mice, investigators from Japan discovered that the rodents who ate a high-fat diet and then consumed an acetic acid — the main component of vinegar — lost up to 10 percent body fat compared with the other mice.
The same year, experts from Arizona State University conducted research with both healthy adults and those with Type 2 diabetes. “The study showed people who drank two teaspoons (of ACV) before or during a meal had lower blood glucose levels after the meal, but only when the meal consisted of complex carbohydrates — the starchy kind of carbs found in vegetables, whole grains, potatoes and beans, as opposed to simple carbs, which are basically just sugar, like refined table sugar and corn syrup,” said Keri Glassman, a registered dietician and the founder of Nutritious Life.
Glassman said that further research from 2013 indicated that consuming 1 tablespoon of apple cider vinegar before meals lowered blood glucose levels in adults at risk for Type 2 diabetes. “Being prediabetic means that your blood sugar is higher than what is considered normal, so controlling blood sugar could be beneficial,” she said.
So is there any solid proof that sipping ACV is directly linked to melting the pounds away? Not exactly. And because drinking straight-up vinegar can do serious damage to your esophagus and tooth enamel over time, because of its acidity, it’s probably best to just stick to using it to dress up your salads.
“If you love apple cider vinegar so much that you’re using it as a salad dressing or produce topping, by all means, go for it. Vinegar contains zero calories, enhances flavor and poses a low health risk, except for (gastroesophageal reflux disease) sufferers,” said Jaclyn London, a certified dietician and nutritionist who is the nutrition director of the Good Housekeeping Institute.
“But if you’re solely sipping the stuff for its purported health ‘benefits,’ science says you’re out of luck — at least for now. Your best bet is to fill up on plant-based foods, which will provide everything you need to stay healthy. Bottom line: Vinegar is for salads, not supplements.”