The topic of weight loss has always been a popular one, especially in recent years as more and more people aim to achieve their ideal weight and improve their overall health. Two popular natural remedies for weight loss are apple cider vinegar and green tea extract.
In this article, we will tackle the effectiveness of apple cider vinegar vs green tea extract for weight loss and delve into the scientific evidence behind their purported benefits.
Apple Cider Vinegar For Weight Loss
Apple cider vinegar (ACV) has been favored to be great for weight loss for many years. It is made by fermenting apple cider with bacteria and yeast, which turns the sugars in the cider into acetic acid. This acetic acid is believed to have many health benefits, including weight loss.
The acetic acid content has been shown to improve metabolism, leading to a higher calorie burn throughout the day1. ACV also contains enzymes that can help break down and digest fats, which may reduce the accumulation of fat in the body2,3.
Studies have also shown that ACV may help to lower blood sugar levels and improve insulin sensitivity4,5. When blood sugar levels are stable, your body is better able to burn fat for energy, which can lead to weight loss.
Additionally, ACV may help to suppress appetite and reduce cravings6. This can lead to a reduction in calorie intake, which is essential for weight loss.
Health Benefits Of Apple Cider Vinegar
Apple cider vinegar offers a range of potential health benefits. These include:
Regulates Blood Sugar Levels
ACV has been shown to improve insulin sensitivity, which can help regulate blood sugar levels and reduce the risk of type 2 diabetes7.
The acetic acid in ACV can help increase the production of stomach acid, which aids in digestion and can help prevent indigestion8,9.
ACV may have anti-inflammatory properties that can help reduce inflammation throughout your body, potentially reducing the risk of chronic diseases10.
Aids Weight Loss
As explained earlier, ACV can aid in weight loss by reducing fat storage, increasing metabolism, and suppressing appetite.
ACV contains beneficial acids and antioxidants that can help boost the immune system and protect the body from harmful pathogens3.
ACV has been shown to reduce levels of LDL cholesterol, also known as “bad” cholesterol, which can help reduce the risk of heart disease11,12.
Promotes Heart Health
By improving blood sugar levels, reducing inflammation, and lowering cholesterol levels, ACV can promote overall heart health and reduce the risk of heart disease13,14.
Side Effects Of Apple Cider Vinegar
While apple cider vinegar has many potential health benefits, it can also cause some side effects, especially if taken in large amounts. Here are some potential side effects of ACV:
The acetic acid in ACV can erode tooth enamel, leading to dental problems like sensitivity and cavities15,16.
ACV can cause digestive issues like nausea, diarrhea, and indigestion, especially when consumed in large amounts16.
Interaction With Medications
ACV can interact with certain medications, including insulin, diuretics, and some heart medications, potentially causing adverse effects17.
Low Potassium Levels
Consuming large amounts of ACV may lead to low levels of potassium in the body, which can cause weakness, fatigue, and muscle cramps18.
Direct application of ACV to the skin can cause irritation and burns, especially for people with sensitive skin16.
Green Tea Extract For Weight Loss
Green tea contains caffeine as well as catechin, a type of flavonoid that acts as an antioxidant. According to research19, both of these substances can increase metabolism. Catechin can aid in the breakdown of extra fat, and both catechin and caffeine can boost the amount of energy used by the body, and reduce stomach fat.
Green tea is widely regarded as the healthiest beverage on the planet, thanks to its high polyphenol content, which aids in oxidation. Drinking green tea on a daily basis helps to maintain the body healthy and detoxified, as well as making the skin look younger and more radiant.
Green tea has several nutrients that help to improve the immune system and the health of the brain. It also contains antioxidants that reduce the incidence of cancer, and several studies have shown that green tea drinkers are healthier and more cancer-protected than the general population20.
Health Benefits Of Green Tea Extract
Studies on green tea’s multitude of benefits include:
Green tea polyphenol extracts used topically may help protect the skin from UVB rays. A 2018 review21 of in vitro, in vivo, and human studies found that tea polyphenols could help prevent UVB-induced skin cancer.
Weight Loss Properties
Several separate tea polyphenols-induced weight loss processes revealed that catechins and caffeine worked together to cause weight loss effects rather than caffeine alone22.
According to a 2006 study23, green tea drinking is related to lower mortality owing to cardiovascular disease.
A 2011 study24 discovered that drinking green tea, either as a beverage or in capsule form, was associated with significant but small decreases in total low-density lipoprotein cholesterol.
A 2017 analysis25 of dietary polyphenol research found that green tea, as part of a Mediterranean-style eating pattern, was associated with a lower risk of type 2 diabetes.
Side Effects Of Green Tea Extract
While green tea is often celebrated for its numerous health benefits, it is important to be aware that, like any other substance, it can also have potential side effects that should be taken into consideration for optimal consumption.
Consuming a high quantity of green tea extract may have a harmful impact on liver health in rare situations26.
Caffeine, one of the main components of green tea, can interfere with sleep and limit the action of theanine, which has strong anti-stress effects in both animals and humans27.
Green tea can cause headaches in some people because it contains caffeine, as previously stated. If you have headaches on a regular basis, you should avoid drinking green tea every day28.
Green tea includes antioxidants that prevent the human body from absorbing iron. According to a meta-analysis, this adverse effect is more dangerous for those who have anemia or another disease where the iron shortage is prevalent29.
Apple Cider Vinegar vs Green Tea Extract For Weight Loss
When it comes to your health, especially when losing weight, both apple cider vinegar and green perform wonders. They are both excellent detoxifiers and have several health benefits. Green tea stands out as a potent beverage, renowned for purifying the blood and reducing the risk of cancer, while apple cider vinegar boasts advantages such as weight management and blood pressure regulation30.
That said, there are commonalities shared by green tea extract and apple cider vinegar that you may want to consider.
Common Benefits of Apple Cider Vinegar and Green Tea Extract
- Enhances immune system
- Slows aging
- Boosts energy
- Helps in weight loss
- Maintains blood circulation
- For healthy hair and skin
Consequently, it can be asserted that both apple cider vinegar and green tea extracts offer notable equal benefits and can be seamlessly integrated into your dietary routine.
Both green tea and apple cider vinegar are detoxifiers that provide a variety of health benefits. Whereas green tea extract is regarded as the greatest and healthiest beverage due to its bioactive ingredients that aid in blood cleansing and cancer prevention, apple cider vinegar serves the same functions. It’s safe to say that both apple cider vinegar and green tea are equally valuable additions to your daily diet and routine, contributing to a healthier and more fulfilling life.
1 Shishehbor F, Mansoori A, Sarkaki AR, Jalali MT, Latifi SM. Apple cider vinegar attenuates lipid profile in normal and diabetic rats. Pak J Biol Sci. 2008 Dec 1;11(23):2634-8. doi: 10.3923/pjbs.2008.2634.2638. PMID: 19630216.
2 Johnston CS, Kim CM, Buller AJ. Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care. 2004 Jan;27(1):281-2. doi: 10.2337/diacare.27.1.281. PMID: 14694010.
5 Cobb KM, Chavez DA, Kenyon JD, Hutelin Z, Webster MJ. Acetic Acid Supplementation: Effect on Resting and Exercise Energy Expenditure and Substrate Utilization. Int J Exerc Sci. 2021 Apr 1;14(2):222-229. PMID: 34055150; PMCID: PMC8136602.
6 Kondo, T., Kishi, M., Fushimi, T., & Kaga, T. (2009, May 26). Acetic Acid Upregulates the Expression of Genes for Fatty Acid Oxidation Enzymes in Liver To Suppress Body Fat Accumulation. Journal of Agricultural and Food Chemistry; American Chemical Society. https://doi.org/10.1021/jf900470c
10 Ostman E, Granfeldt Y, Persson L, Björck I. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. Eur J Clin Nutr. 2005 Sep;59(9):983-8. doi: 10.1038/sj.ejcn.1602197. PMID: 16015276.
11 LDL and HDL Cholesterol and Triglycerides | cdc.gov. (2022, October 24). Centers for Disease Control and Prevention. https://www.cdc.gov/cholesterol/ldl_hdl.htm#:~:text=LDL%20(low%2Ddensity%20 lipoprotein),for%20heart%20disease%20and%20stroke.
12 Kondo T, Kishi M, Fushimi T, Ugajin S, Kaga T. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem. 2009 Aug;73(8):1837-43. doi: 10.1271/bbb.90231. Epub 2009 Aug 7. PMID: 19661687.
13 Diabetes, Heart Disease, & Stroke. (2023, February 28). National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/heart-disease-stroke
14 Fight Inflammation to Help Prevent Heart Disease. (2022, November 1). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/fight-inflammation-to-help-prevent-heart-disease
15 Willershausen I, Weyer V, Schulte D, Lampe F, Buhre S, Willershausen B. In vitro study on dental erosion caused by different vinegar varieties using an electron microprobe. Clin Lab. 2014;60(5):783-90. doi: 10.7754/clin.lab.2013.130528. PMID: 24839821.
21 Sharma, P., Montes de Oca, M. K., Alkeswani, A. R., McClees, S. F., Das, T., Elmets, C. A., & Afaq, F. (2018). Tea polyphenols for the prevention of UVB-induced skin cancer. Photodermatology, photoimmunology & photomedicine, 34(1), 50–59. https://doi.org/10.1111/phpp.12356
22 Rothenberg, D. O., Zhou, C., & Zhang, L. (2018). A Review on the Weight-Loss Effects of Oxidized Tea Polyphenols. Molecules (Basel, Switzerland), 23(5), 1176. https://doi.org/10.3390/molecules23051176
23 Kuriyama, S., Shimazu, T., Ohmori, K., Kikuchi, N., Nakaya, N., Nishino, Y., Tsubono, Y., & Tsuji, I. (2006). Green Tea Consumption and Mortality Due to Cardiovascular Disease, Cancer, and All Causes in Japan. JAMA, 296(10), 1255. https://doi.org/10.1001/jama.296.10.1255
24 Kuriyama, S., Shimazu, T., Ohmori, K., Kikuchi, N., Nakaya, N., Nishino, Y., Tsubono, Y., & Tsuji, I. (2006). Green Tea Consumption and Mortality Due to Cardiovascular Disease, Cancer, and All Causes in Japan. JAMA, 296(10), 1255. https://doi.org/10.1001/jama.296.10.1255
25 Jiang, X., Merino, J., Hu, F. B., Fitó, M., & Salas-Salvadó, J. (2017). Dietary Polyphenols, Mediterranean Diet, Prediabetes, and Type 2 Diabetes: A Narrative Review of the Evidence. Oxidative Medicine and Cellular Longevity, 2017, 1–16. https://doi.org/10.1155/2017/6723931
27 Unno, K., Noda, S., Kawasaki, Y., Yamada, H., Morita, A., Iguchi, K., & Nakamura, Y. (2017). Reduced Stress and Improved Sleep Quality Caused by Green Tea Are Associated with a Reduced Caffeine Content. Nutrients, 9(7), 777. https://doi.org/10.3390/nu9070777
29 Nicole M Delimont, Mark D Haub, Brian L Lindshield, The Impact of Tannin Consumption on Iron Bioavailability and Status: A Narrative Review, Current Developments in Nutrition, Volume 1, Issue 2, February 2017, Pages 1–12, https://doi.org/10.3945/cdn.116.000042
30 Karmakar, S. (2022, July 12). Green Tea Vs Apple Cider Vinegar For Weight Loss: Which One Is Better? | TheHealthSite.com. TheHealthSite. https://www.thehealthsite.com/fitness/diet/green-tea-vs-apple-cider-vinegar-for-weight-loss-which-one-is-better-893291/