In a world where quick weight loss solutions emerge almost every week, it's hard to know what really works and what is just a nice promise at best, and a crude scam at worst. The good news is that there are some new, effective and safe solutions, and alongside them sometimes it's specifically the simplest and oldest solutions that surprise us anew. This recently happened with apple cider vinegar, a product found in almost every kitchen, which is making headlines again following a study that found two tablespoons of it per day may greatly help with weight loss and improving blood sugar. Even more than expensive medications and treatments with many side effects.
A comprehensive research review recently published in the medical journal Nutrients examined 10 different studies involving 861 people suffering from overweight, obesity, or type 2 diabetes. The clear conclusion from consolidating all this data showed that daily consumption of about 2 tablespoons of apple cider vinegar (about 30 ml) contributed to an average weight loss of about 9.4% of body weight. The effect documented in the various studies doesn't begin and end only with contributing to weight loss. According to the data, combining apple cider vinegar alongside balanced nutrition, medications (if necessary) and physical activity also helped improve blood sugar function and reduce risk factors for heart disease. However, it's important to note: most studies were relatively short - up to only 12 weeks, so researchers agree that additional research is needed to confirm the findings clearly and definitively.
To understand why two tablespoons of apple cider vinegar per day may help with weight loss, we need to look at what happens inside the body after we consume it. Apple cider vinegar contains a combination of active ingredients, primarily acetic acid, which affect the digestive system, sugar levels, and other metabolic processes.
Studies have found several key mechanisms that can explain the connection between apple cider vinegar and weight loss:
Slowing Gastric Emptying: One of the most significant factors is apple cider vinegar's ability to slow down the rate of food digestion and its exit from the stomach. When food stays longer in the stomach, the feeling of satiety lasts longer, there's less need for eating between meals, and the total amount of calories throughout the day decreases.
Regulating Blood Sugar Levels: When eating starches, carbohydrates and sugars, the body breaks them down quickly, which can cause a spike in sugar levels. Such spikes lead to a sharp drop, which in turn causes hunger, fatigue, cravings for sweets and more. Acetic acid helps slow down the breakdown of carbohydrates, so the rise in sugar levels is more moderate and balanced.
Supporting the Gut Microbiome: Apple cider vinegar, especially organic, includes natural probiotics. These beneficial bacteria support reducing inflammation in the digestive system, more efficient breakdown of food, influence on hunger and satiety hormones like ghrelin and leptin, and more. Important to know: Studies show that gut health affects not only digestion, but also weight, mood, energy levels and even sleep quality.
The study editors explain that the changes apple cider vinegar creates are not dramatic and don't happen 'in one day' but rather are the result of a cumulative effect: less hunger and therefore fewer snacks between meals, better control over blood sugar, calmer appetite, slow and balanced digestion, and a microbiome that promotes metabolism. Therefore, those who incorporate it as part of a routine along with nutrition and movement may certainly see steady and sustained improvement.
Important tip: Do not drink apple cider vinegar directly! It's recommended to dilute it in a glass of water, or incorporate it into salads, sauces and various dishes. For most healthy people, apple cider vinegar is considered safe as long as it's used in moderation and in the correct manner. However, there are several points that are important to know:
