Many of you have probably heard that adding apple cider vinegar to your diet can help you lose weight. A lot of research between the correlation of apple cider vinegar and weight loss has been done primarily on animals, such as mice and rats. The essential component in apple cider vinegar is acetic acid. Acetic acid can prevent the development of body fat build-up and metabolic disorders. There is still little research on adults, but experts say apple cider vinegar aiding in weight loss is possible.

Some research studies do suggest that it may induce satiety equaling to consuming less food. An article on CNN said that,

“The most-cited study to prove a connection to weight loss was done in 2009 with 175 “obese” Japanese subjects, ages 25 to 60, who were split into three groups. Considered “obese” by Japanese standards, each subject’s BMI was between 25 and 30; in the United States, people aren’t considered obese until their BMI exceeds 30. Anyone who had high cholesterol or diabetes or was using medications was excluded.

Over a 12-week period, the groups consumed a beverage that contained either one tablespoon of vinegar, two tablespoons of vinegar or no vinegar at all. At the end of the three months, those who consumed any amount of vinegar had a lower body weight, a smaller body mass index, less visceral fat, a smaller waist measurement and lower triglyceride levels than the placebo group that drank no vinegar.”

Apple cider vinegar can regulate your blood glucose levels as well. Dietitian Carol Johnston, who has been studying the effects of acetic acid on diabetic blood glucose levels since 2004, believes the Japanese study’s findings cohere to the animal researches done. She is also raises the point that weight loss in human beings was acutely modest. In other words, relying on consuming only apple cider vinegar will not help you achieve the results you want to see in a short manner of time. You could only lose about 2-4 pounds in 3 months; that is only a third a pound a day.

However, Johnston’s research shows compelling benefits from apple cider vinegar in blood sugar control. During her study, she has conducted a numerous amount of studies depicting how blood sugar spikes are controlled in people who are prediabetic and those who have already been diagnosed with type 2 diabetes. Johnston’s theory is that acetic acid seems to hinder the breakdown of starch molecules. This antiglycemic response can be promoted by any type of vinegar; it is the acetic acid in the vinegar, not the kind of vinegar, that produces satiety. It is plausible that interfering starch absorption may help with weight loss as well because starches cause blood sugar spikes and therefore act as an appetite stimulant (Dr. Drayer, 2017).

Although research says that acetic acid has positive benefits, nothing is certain. It could be other elements in apple cider and other vinegars that play a role in weight loss and regulating blood glucose levels.