By Joy Stephenson-Laws, JD, Founder

Just when I think I have heard of every diet under the sun, I hear about yet another one that is new to me. Apparently, there is an apple cider vinegar (ACV) diet.

“The ‘apple cider vinegar diet,’ which basically entails having 1-2 teaspoons of apple cider vinegar before every meal, has become popular because of the idea that it improves metabolism or helps people feel full,” according to a 2020 report from NBC’s TODAY.

Many celebrities with enviable figures swear by apple cider vinegar for weight loss and maintenance as well as beauty benefits such as better skin and shinier hair (when used as a rinse).  

Vinegar comes from the French word vinaigre meaning sour wine. It can be made from almost any fermented carbohydrate - wine, molasses, dates, pears, berries and apples have all been used to make vinegar, with apple cider vinegar being one of the most popular kinds.

Taking a shot or spoonful of vinegar is not exactly palatable. I’m honestly cringing right now at the thought of it, but a recent study published by BMJ Nutrition, Prevention & Health found evidence suggesting that apple cider vinegar may help with:

• Weight loss (including a decrease in waist and hip circumference)
• Reducing blood glucose levels
• Reducing blood triglycerides and cholesterol

The study was conducted in Lebanon, and the participants included young, overweight and obese people. The participants were only between 12-25 years of age. 

(If you are in the ‘Baby Boomer & Up Club,’ you may be thinking of course positive results were witnessed among such young people. However, remember that although weight loss may get more challenging with age, diet and what we put in our bodies is (I would argue) the most effective tool we have in managing weight).

Participants were placed in one of the four following groups:

• Consume 5 ml of ACV diluted into 250 ml of water every morning before eating 
• Consume 10 ml of ACV diluted into 250 ml every morning before eating  
• Consume 15 ml of ACV diluted into 250 ml every morning before eating 
• Consume placebo drink that looked and tasted the same as the others (this was the control group)

“After a period of three months apple cider vinegar consumption was linked with significant falls in body weight and body mass index (BMI),” according to this Medical Xpress report that discusses the study.

“On average, those who drank apple cider vinegar during that period lost 6–8kg in weight and reduced their BMI by 2.7–3 points, depending on the dose. They also showed significant decreases in the waist and hip circumference.”

Furthermore, researchers saw a decrease in levels of blood glucose, triglycerides and cholesterol in the ACV groups. To me, this is more exciting than the weight loss aspect. So many Americans suffer from type 2 diabetes, hypertension and heart disease. Remember, heart disease is the leading cause of death for both American men and women.

(pH must-read - How to lower blood sugar using just apple cider vinegar)

“From animal studies, it is thought the acetic acid in apple cider vinegar may affect the expression of genes involved in burning fats for energy,” reports Medical Xpress.

For example, I came across this article that discusses the same study and claims that apple cider vinegar is more effective than Ozempic, a type 2 diabetes drug that is trending, especially in Hollywood, as a weight loss aid. When it comes to weight loss, it is always important to focus on a healthy lifestyle which leads to weight loss rather than simply achieving weight loss. It is also important to intelligently evaluate the side effects of these choices and make an informed decision about the weight loss method you choose. 

Apple cider vinegar may lower potassium levels.

This is definitely something to be very mindful of. Potassium is an essential mineral that works with sodium to balance the fluid and electrolytes in the body. Potassium also helps keep blood pressure under control and may help reduce kidney stones and bone loss as you age. It may even reduce your risk of stroke.

If you want to incorporate apple cider vinegar into your weight loss routine, I highly recommend speaking with your doctor or a competent healthcare professional first. Additional risks of drinking apple cider vinegar include irritation of the esophagus, digestive issues and destroying tooth enamel. There are ways to reduce these risks such as consuming in moderation, mixing the vinegar with water and drinking any apple cider vinegar beverage with a straw. Again, seek the advice of your doctor or a competent healthcare professional.

If losing weight is one of your current health goals, I highly recommend checking out my interview for the series “5 Things You Need To Do To Achieve A Healthy Body Weight And Keep It Permanently.” 

Enjoy your healthy life!

Disclaimer: This article is not intended to provide medical advice. Please consult with your doctor or another competent healthcare practitioner to get specific medical advice for your situation. 

                          
The pH professional health care team includes recognized experts from a variety of health care and related disciplines, including physicians, attorneys, nutritionists, nurses, and certified fitness instructors. This team also includes the members of the pH Medical Advisory Board, which constantly monitors all pH programs, products, and services. To learn more about the pH Medical Advisory Board, click here.