Apple cider vinegar has been one of the most lauded health foods over the last decade, credited for everything from burning fat to lowering blood sugar to keeping your floors clean. With just a tablespoon a day, you can dramatically transform your health… or so people think. Sure, there are some positive benefits from incorporating ACV into your diet. But if something sounds too good to be true, it probably is.
We at Eat This, Not That! break down the most common myths surrounding apple cider vinegar, and what the science really says.
Myth: It Will Help You Lose Weight Fast
Many people turn to apple cider vinegar as a miracle weight-loss tool, a supplement that will allegedly “flush out fat” and get you slim quick. Much of these claims stem from research published in the journal Bioscience, Biotechnology, Biochemistry, which found that a group of study participants given ACV over a 12-week period lost more weight, body fat, and inches from their waist than participants who were given a placebo. The study didn’t include diet or exercise, meaning the weight loss could theoretically be attributed to the vinegar… but the ACV participants only lost about a pound on average.
Unfortunately, this vinegar isn’t going to undo a poor diet or sedentary lifestyle. Although it could be a helpful addition to a weight-loss meal plan and exercise regimen, don’t plan on an apple cider vinegar diet to be a magical cure that will transform your body overnight.
Myth: It’s a Cure for Diabetes
ACV has been praised as a helpful weapon in a diabetic’s arsenal, thanks to its ability to stabilize glucose levels in the body and prevent dangerous blood sugar spikes. And it shows promise. A 2015 study published in the Journal of Diabetes Research found that Type 2 diabetics who drank 1 ounce of vinegar experienced lower blood glucose, insulin, and triglyceride levels up to five hours after they ate compared to the placebo group. But while it may be beneficial for people with an insulin resistance or prediabetes, it doesn’t replace insulin and other diabetes medication. The study concluded that “further studies are required to examine the long-term effects of vinegar in type 2 diabetes.” Consult your doctor before incorporating vinegar as part of a healthy diet plan and exercise along with medication.