Drinking Apple Cider Vinegar May Help with Weight Loss but its Health Benefits are Overstated

Introduction

Each morning at breakfast, my partner gives me orange juice that tastes more sour than expected. One day, she explained that she adds apple cider vinegar to improve my health. As a former primary schoolteacher, she swears by the stuff, claiming it kept her safe from illness when she was working with children. I was skeptical about yet another immune-boosting miracle ingredient, but I decided to investigate whether apple cider vinegar is as good for health as it sounds.

The Claims

Apple cider vinegar is a natural product made of fermented apple juice that has gone sour. The best stuff is cloudy and has sediment, known as the “mother”, because it is relatively unfiltered – this is where the good bacteria lives. Without the mother, there’s unlikely to be much benefit to taking apple cider vinegar.

Claim: Disinfectant Properties

Vinegar has a long history as a surface decontaminant, and perhaps this is why salad dressings contain vinegar – as well as adding flavor, it may kill micro-organisms on raw vegetables. But does apple cider vinegar’s decontaminant qualities translate to the human gut? Our stomachs produce acid, which acts as a natural barrier to infection, so how can adding more acid help? Research suggests that apple cider vinegar delays stomach emptying, so perhaps increased time in contact with stomach acid might account for the claimed protective effect against enteric infections.

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Claim: Weight Loss and Management of Type 2 Diabetes

There are plenty of anecdotal claims that apple cider vinegar can aid weight loss, supported by limited evidence from several small studies. A randomized controlled trial published in early 2024 showed significant reductions in weight and waist size of 120 overweight and obese young people. There were also reductions in serum triglycerides – blood fats that can raise the risk of heart disease if levels are too high – and cholesterol over the three-month follow-up period.

Claim: Reduces Risk of Heart Disease

Raised blood lipids are a risk factor for cardiovascular diseases such as myocardial infarction and stroke. Can apple cider vinegar consumption reduce their incidence? Well, I’m afraid there’s no scientific evidence that vinegar consumption of any kind reduces cardiovascular morbidity and mortality in those with or without diabetes. For those without diabetes, the benefits of vinegar consumption on blood lipid levels are less clear, as suggested in this study from 2013.

Claim: Cancer Treatment and Prevention

One of the more outrageous claims of benefits of daily apple cider vinegar consumption is that it may prevent or treat cancer. A frequently quoted case-control study from China found that an increased consumption of vinegar was associated with a reduced incidence of oesophageal cancer. What some popular internet sources who cite this study don’t say is that eating beans and vegetables was also found to be protective, as well as was eating a diet with a normal salt intake and drinking water from a tap. There are always multiple confounding factors when claims are made concerning cancer and we must always be on our critical guard.

Conclusion

The evidence suggests that apple cider vinegar may help with weight loss and potentially improve insulin sensitivity in those with type 2 diabetes. However, its health benefits are overstated, and there is no scientific evidence to support its use as a disinfectant or in reducing the risk of heart disease or cancer. While it may be a useful addition to a healthy diet, it is not a miracle cure-all.

FAQs

Q: Is apple cider vinegar safe to consume?
A: Yes, apple cider vinegar is generally considered safe to consume in moderation. However, it may interact with certain medications or have adverse effects in people with certain health conditions.

Q: How much apple cider vinegar should I consume?
A: The recommended daily dose of apple cider vinegar varies, but a common amount is 1-2 tablespoons per day.

Q: Can I use apple cider vinegar as a disinfectant?
A: While vinegar has disinfectant properties, it is not recommended for use as a disinfectant in the human gut. Our stomachs produce acid, which acts as a natural barrier to infection, so adding more acid may not be beneficial.

Q: Can apple cider vinegar help with weight loss?
A: Yes, some studies suggest that apple cider vinegar may aid weight loss, particularly in combination with a healthy diet and regular exercise.

Q: Can apple cider vinegar reduce the risk of heart disease?
A: No, there is no scientific evidence to support the claim that apple cider vinegar consumption reduces the risk of heart disease.