Study Debunks Apple Cider Vinegar Myths: Does It Really Burn Fat?

 Study Debunks Apple Cider Vinegar Myths: Does It Really Burn Fat?

Benefits of Apple Cider Vinegar

Study Debunks Apple Cider Vinegar Myths: Does It Really Burn Fat?

Apple cider vinegar continues to grow in popularity worldwide, with many people consuming it with water in the morning in hopes of losing weight or "burning fat." However, recent studies indicate that some common beliefs are exaggerated, while this natural food has other proven benefits, particularly in lowering blood sugar after meals.

Apple cider vinegar, a type of vinegar made by fermenting apples with yeast and sugar, has been used for centuries as a food flavoring and an ingredient in salad dressings and pickles. In traditional medicine, it has gained a widespread reputation as a home remedy for various ailments, from digestion to inflammation.

Does it Help with Weight Loss?

Despite the widespread belief that apple cider vinegar aids in weight loss, the available scientific evidence is very limited, according to the medical website WebMD. 

One small study (39 participants) indicated a slight weight loss when consuming 1 to 2 tablespoons daily as part of a low-calorie diet. However, the study did not control for important factors such as food type or physical activity level.

Researchers suggested that this weight loss might be related to a placebo effect or a decrease in appetite due to the tangy taste, rather than an increase in fat burning. There is no scientific evidence to support the claim that apple cider vinegar melts belly fat, as some people suggest.

The Most Notable Benefit

On the other hand, several small studies have shown that consuming one or two tablespoons of apple cider vinegar after meals may help lower post-meal blood sugar spikes, slightly improve the body's response to insulin, and slow the absorption of carbohydrates.

Nutrition experts confirmed that this effect is particularly beneficial for those with prediabetes or post-meal blood sugar spikes, but they emphasize that vinegar cannot replace medication. Doctors also cautioned against adding honey to improve the taste, as honey is high in sugar and may raise glucose levels in some patients.

How to Use It Safely?

To use apple cider vinegar safely and avoid its potential harm, experts recommend the following:

• Mix one teaspoon to one tablespoon with a glass of water.

• Avoid drinking it undiluted, as it may irritate the esophagus and erode tooth enamel.

• Drink it after meals, not on an empty stomach, to avoid nausea and heartburn.

• Avoid daily use if you suffer from stomach ulcers or acid reflux.

• Consult your doctor if you are taking insulin or diuretics due to the possibility of drug interactions.

It can also be used in food, as it is considered safe when added to salads and meat marinades.

Is it beneficial for skin or hair?

Studies indicate that there is no strong evidence to prove the effectiveness of apple cider vinegar in treating eczema or dandruff, and it can cause skin irritation in some people. The same applies to "cleaning hair" of buildup; studies have not conclusively confirmed this effect.

In conclusion, apple cider vinegar may be helpful in controlling blood sugar after meals and may indirectly contribute to appetite control, but it is not a means of weight loss, and it is not recommended to take it on an empty stomach in the morning due to its risks to the digestive system.