WHAT DOES THE RESEARCH SUGGEST?
1. Blood sugar management
Within the early 2000s, Dr Johnston, who had been learning how sure diets might assist handle Sort 2 diabetes, got here throughout a study from 1988 displaying that acetic acid might decrease blood sugar spikes in rats after they got a starch answer.
She was intrigued and determined to check the thought in individuals with Sort 2 diabetes and insulin resistance.
Since then, Dr Johnston and other researchers have present in small restricted research that consuming one to 2 tablespoons of apple cider or different varieties of vinegar combined with water simply earlier than high-carbohydrate meals resulted in much less drastic blood sugar spikes than meals with out vinegar did.
Some research counsel that vinegar may slow the movement of meals through the digestive tract and interfere with certain enzymes that break carbohydrates down into easy sugars, leading to decrease blood sugar spikes.
However extra analysis is required to indicate that apple cider vinegar is protected and helpful for long-term use, mentioned Paul Gill, a researcher at Monash College in Australia.
2. Weight reduction
A number of small, short-term studies in adults who had been categorised as chubby or overweight have discovered associations between apple cider vinegar and weight reduction.
In a 2009 study of 155 adults in Japan, as an illustration, researchers discovered that those that drank two tablespoons of apple cider vinegar in water on daily basis for 3 months misplaced about 4 kilos (1.8kg). And in one 2024 trial of 120 individuals aged 12 to 25 in Lebanon, researchers reported that those that took one tablespoon of apple cider vinegar with water every morning for 3 months misplaced a median of 15 kilos.
However the one examine that tracked individuals after they stopped taking apple cider vinegar discovered that, on common, they regained many of the weight inside a month. And simply as many research on comparable teams of individuals have discovered no links to weight reduction.
Given the shortage of strong knowledge and the brief time frames of the research, Beth Czerwony, a dietitian on the Cleveland Clinic, mentioned that she didn’t suggest that her sufferers use apple cider vinegar for weight reduction.
If vinegar does certainly assist individuals drop extra pounds, it might achieve this by slowing digestion, which might make you are feeling fuller for longer, she mentioned.
Animal analysis has additionally proven that acetic acid can cut back the buildup of fats in sure tissues and will assist enhance the secretion of hormones that sign fullness. So whereas the proof in people is combined, it’s believable that vinegar might assist with weight reduction, Dr Damman mentioned.
3. Intestine well being
Tamara Duker Freuman, a dietitian in New York Metropolis who specialises in digestive situations, mentioned that lots of her sufferers comment that consuming apple cider vinegar before or after meals reduces their symptoms of acid reflux.
“I consider them,” she mentioned. However, she famous, “lots of of different sufferers with horrible reflux” have mentioned that vinegar worsened their signs.
Sadly, there’s no good research on vinegar and digestive well being, mentioned Dr Nitin Ok Ahuja, a gastroenterologist at Penn Drugs.
Individuals who use vinegar to deal with reflux, which is usually brought on by abdomen acid escaping into the oesophagus, say that the acid from the vinegar prompts the abdomen to provide much less acid, Dr Ahuja mentioned. However, he added, there’s no supportive knowledge, and “mechanistically, it doesn’t make sense” that including acid to the abdomen will in some way assist to manage it.
Research carried out in petri dishes counsel that apple cider vinegar can kill certain microbes, which might probably create intestine microbiome adjustments which may cut back bloating, Dr Ahuja mentioned. However once more, he added, this has not been studied in people.
When you’ve got frequent or extreme reflux signs, get remedy from a physician, he mentioned.