- ACV aids weight loss, improves health
- Study questions methodology, applicability
- Experts urge further research, caution
“Apple cider vinegar is the subject of considerable interest, and based on my research, I am convinced that it is more than a fancy salad vinegar or an ancient home remedy,” says Dr Darshna Yagnik, a lecturer in biomedical research at Middlesex University.
Her remarks follow last week’s report that ingesting one dose of it daily could facilitate weight loss.
One hundred twenty overweight or obese individuals were given either apple cider vinegar (ACV) or a placebo daily before breakfast, according to a study published in BMJ Nutrition, Prevention & Health.
Compared to the placebo group, all those given ACV lost more weight, with those who consumed the most (15ml per day) losing up to 8kg in 12 weeks.
According to the researchers ‘ findings, blood sugar and cholesterol levels improved for all ACV drinkers, conducted by Dr. Rony Abou-Khalil of Holy Spirit University Kaslik in Lebanon.
“The results are quite unexpected and significant,” says Aidan Goggins, an independent consultant and chemist in the supplement industry. “We had always hypothesized that acetic acid [the primary active ingredient in ACV] might bind with carbohydrates to inhibit their absorption,” the researcher explained. “However, since the ACV was taken on an empty stomach in the morning, it had an entirely different independent effect.”
“It may increase secretion of gut satiety hormones such as GLP-1 and PYY, similar to how weight loss medications like Ozempic and Wegovy function,” he further states.
According to Dr Yagnik, the acetic acid in apple cider vinegar (ACV) effectively elevates acetate levels in the bloodstream. This, in turn, promotes fatty acid degradation and inhibits the formation of new fatty acids, potentially enhancing fat metabolism.
Additional authorities have cast doubt on the study’s methodology, not least for failing to disclose the participants’ dietary supplements and variations in caloric intake.
In summary, this requires considerable caution,” Miguel Angel Martinez-Gonzalez, an authority on nutrition and disease and a professor of preventive public health at the University of Navarra in Spain, concurred.
In addition, study participants ranged in age from 12 to 25, so it is unclear how the results may apply to mature individuals.
Apple cider vinegar is produced by slicing apples, combining them with sugar and water, and allowing the mixture to ferment for three to four months.
The market’s value has increased by 24.5 per cent over the past year, and UK producers, including Willy’s in Herefordshire, have reported sales growth of up to 26 per cent during the same period. This growth can be attributed to the purported health benefits associated with the product.
Undoubtedly aided by celebrity endorsements as well. According to Victoria Beckham’s Instagram, she consumes two tablespoons of the substance each morning; Liz Hurley has stated that she frequently submerges a portion of it in boiling water; and Louis de Bernieres, a novelist, recently disclosed to Good Health that he uses it for the “suspected ability to reduce blood sugar.” Evidence in support of this is accumulating. “Several studies have indicated that it might benefit blood sugar management and cholesterol reduction,” explains Dr. Yagnik.
Regarding blood sugar, research on humans indicates that ACV enhances muscle glucose uptake. Additionally, it inhibits gastric discharge and the activity of digestive enzymes, all of which contribute to regulating blood glucose levels.
Dr. Yagnik continues, “ACV compounds have also been shown to increase “good” fat such as HDL cholesterol, which aids in the elimination of “bad” cholesterol by transporting excess amounts to the liver for breakdown.”
In a distinct endeavour, she and her research group have been investigating the potential of ACV to enhance immunity and combat infections.
This occurred after Dr. Yagnik herself ingested an unwholesome item from the back of the refrigerator and, feeling ill, recalled the proverbial advice that ACV could serve as a remedy. “I could feel something happening in my stomach, and I felt better within ten minutes,” she reports after ingesting the glug.
Through laboratory testing, Dr. Yagnik’s group discovered that ACV possesses antimicrobial properties and can combat E. coli and MRSA. Other vinegars failed to produce results comparable to ACVs; they were the most effective.
They then tested the vinegar on white blood cells. They discovered that it inhibited the activity of cytokines, which are proteins that regulate inflammation by regulating not only blood cells but also other immune system cells.
Like weight loss, the precise working mechanism is not wholly understood; however, Dr Yagnik hypothesizes it is the synergistic effect of probiotics, enzymes, acetic acid, and polyphenols—potent plant compounds known for their antioxidant properties.
The notion that apple cider vinegar’s anti-inflammatory properties could aid in treating arthritis is widely held, but Aidan Goggins refutes this as “completely anecdotal.” The high concentration of phytochemicals [antioxidants] in apple extracts has led to the belief that they are beneficial for inflammatory conditions; however, insufficient evidence exists to recommend their use.
Furthermore, even if ACV is not merely a passing novelty in the health industry, experts emphasize the need for further investigation before reaching a conclusive conclusion; some should exercise caution.
“Before taking ACV, individuals taking metformin for diabetes or weight loss pills should consult their physician, as there may be interactions,” advises Aidan Goggins. Additionally, it can harm the tissue of the windpipe and induce gastritis.
In the new study, participants consumed ACV first thing in the morning to prevent the effects of other foods and beverages.
Aidan Goggins notes that, for the same reason, the oral antiobesity medication Rybelsus [one of the more recent Wegovy-type medicines] also needs to be taken on an empty stomach. It is evident that if it operates via an identical mechanism, it would be necessary to approach it similarly. This is true for all age groups, including older people; ACV is frequently suggested for this demographic to enhance digestion, given that stomach acid production decreases with age.
Dr Yagnik cautions, “However, pregnant women and others who must avoid unpasteurized products may find the unfiltered forms, which contain the additional health benefits, problematic.”
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Additionally, you must be cautious about how you consume it. Vinegar is extremely corrosive to tooth enamel because it is acidic to a significant degree—pH 2-3 on the scale, in contrast to milk, which has a pH range of 6.5 to 6.9,” explains Tom Crawford-Clarke, a dentist at Luceo Dental in London.
Some of my patients take ACV as a health supplement, but I cannot say they have experienced any adverse effects. As a result, improper use could contribute to their teeth’ yellowing and sensitivity.
Avoid administering it as a “shot”; dilute it with water.
If one is in good health and desires to adopt ACV, the prevailing opinion is that it will not cause any detrimental effects.
Dr Yagnik states, “For the record, I consume two tablespoons of unfiltered apple cider vinegar diluted in water daily.” “My friends, family, and anyone I’ve told about it agree with me.”
“I vouch for its immunity.” If you are approaching a specific condition, there is no more effective way to prevent it.
