In the news: Can Vinegar Help Manage Weight?

Can Apple Cider Vinegar Aid Weight Control?

It’s too soon to answer that question with certainty, but a small study1 reports that it may help weight control, at least in over-weight young people.

Vinegar has a long history of use dating back to 5000 B.C. It also has a rich history as a health tonic used in ancient Egypt, China and Greece, with Hippocrates using it to treat fevers and wounds. Apple cider vinegar is made from fermented apples.

About a decade ago, researchers began studying some of the many claims made for the health benefits of apple cider vingegar.

While many of those alleged benefits have yet to be investigated, some small but rigorous studies report that it may improve blood sugar control in type 2 diabetes, lower triglyceride levels in obese individuals and improve mood in college students. (See SBH.com, Staying Healthy issue, May 2022).

How might vinegar impact mood? The major ingredient in vinegar is acetic acid, which has a role as an antioxidant in biological systems, including the brain.

Theoretically, vinegar may improve mental function by providing the brain with an outside source of acetate, a metabolite derived from acetic acid that has been linked to improved cognitive performance in rats.

From the results of experimental studies in animals, it is also postulated that the acetic acid in vinegar may impact the expression of genes involved in burning fat for energy.

In the new study, university researchers in Lebanon set out to assess the effects of apple cider vinegar on weight, blood glucose, triglyceride and cholesterol levels in 120 overweight and obese youth aged 12-25 years.

Four groups of 30 participants each were assigned to a placebo drink, or 5 mL, 10 mL or 15 mL of apple cider vinegar dissolved in 250 mL of water to drink each morning prior to eating. That equates to 1 teaspoon, 2 teaspoons, or 1 tablespoon mixed in 1 cup of water.

The placebo was a control drink of water with added lactic acid to mimic the look and taste of the active drinks.

According to the authors(1), participants ate their normal diets throughout the study. Although the contents of daily meals and snacks were recorded in a diet diary, the dietary data was not included in the published paper to confirm that calorie intake stayed consistent.

After the 12 week (3 month) test period, participants drinking apple cider vinegar lost on average about 5-7.4 kg (roughty 11 to 16 pounds) of weight. They also reduced their Body Mass Index or BMI by roughly 2-3 points, and had reduced waist/ hip circumferences and body fat as well. (A higher wasit to hip ratio can mean a higher risk for heart disease or diabetes).

In contrast, those in the placebo group lost significantly less weight with smaller decreases in BMI. No changes in waist/ hip circumference and body fat ratios were seen.

Similarly, blood glucose, triglyceride and cholesterol levels dropped significantly in the vinegar drink groups but not in the placebo drink group.

According to the authors, no apparent adverse or harmful effects were reported by the participants during the 12 weeks of study.

While no side effects were seen and apple cider vinegar is generally safe, one factor to think about when drinking it daily is its acidity.

Like any acidic beverage consumed every day, there could be a risk of eroding tooth enamel. Steps that can reduce that risk include rinsing with water after drinking the vinegar beverage, drinking the beverage through a straw, and/or chewing gum afterward to trigger saliva release that helps protect against decay.

References

1. Rony Abou-Khalil, et al. Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: A randomized, double-blind controlled study. BMJ Nutr Prev Hlth. Epub 2024.