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Apple Cider Vinegar vs Kombucha For Weight Loss

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Apple Cider Vinegar vs Kombucha For Weight Loss

It can be challenging to choose the best weight loss method for you when there are so many health trends and options accessible nowadays. Both kombucha and apple cider vinegar have grown in favor of all-natural weight-loss aids in recent years.

In this article we will compare apple cider vinegar vs kombucha for weight loss before using either of these drinks in your weight loss program. By the end of this article, you’ll know their considerable differences, distinct qualities, and benefits.

Additionally, we will explore any potential risks or side effects associated with consuming either drink so you can make an informed decision about which drink is suitable for your weight loss goals and overall health.

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.

ACV increases metabolism and reduces fat storage. Its 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.

Improves Digestion

The acetic acid in ACV can help increase the production of stomach acid, which aids in digestion and can help prevent indigestion8,9.

Reduces Inflammation

ACV may have anti-inflammatory properties that can help reduce inflammation throughout the 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.

Boosts Immunity

ACV contains beneficial acids and antioxidants that can help boost the immune system and protect the body from harmful pathogens3.

Lowers Cholesterol

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:

Dental Erosion

The acetic acid in ACV can erode tooth enamel, leading to dental problems like sensitivity and cavities15,16.

Digestive Issues

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.

Skin Irritation

Direct application of ACV to the skin can cause irritation and burns, especially for people with sensitive skin16.

Kombucha For Weight Loss

Originally from Northeast China, kombucha is a fermented tea that has been demonstrated to aid in weight loss in a number of ways, including improving gut health, boosting metabolism, and reducing appetite.

Yeast, sugar, and black tea are the three main components of kombucha. The mixture is preserved for a week or longer. These fermented drinks form beneficial bacteria, acids, and a small quantity of alcohol throughout that period. The fermentation process is comparable to how milk is transformed into yogurt or how cabbage is stored as sauerkraut or kimchi.

Research has shown that regularly consuming kombucha may lead to significant reductions in body weight, body fat percentage, and BMI, making it a natural and effective weight loss aid19.

Additionally, kombucha is low in calories and sugar, making it an excellent alternative to sugary sodas and other high-calorie beverages to help you lose weight. With its proven ability to support weight loss, kombucha may be the missing piece to your puzzle.

Health Benefits Of Kombucha

Similar to other fermented foods, there are multiple health benefits of drinking kombucha:

Improves Gut Health

Kombucha is a probiotic-rich beverage that can improve gut health by increasing the population of beneficial bacteria in the gut. For you to keep a healthy weight, a healthy gut microbiome is necessary. A study found that kombucha has a high concentration of good bacteria that help fight harmful bacteria20.

Possibly Boosts Metabolism

The epigallocatechin-3-gallate (EGCG) present in some kombucha and green tea varieties may hold the key to a quicker metabolism21. A catechin, or substance present in green tea, is EGCG. Adult metabolic rates may be increased by catechins.

Reduces Appetite

Drinking kombucha can help to reduce appetite and control food cravings, which can be helpful for weight loss. A study found that overweight individuals who consumed kombucha for 12 weeks experienced a significant decrease in appetite compared to those who consumed a placebo22.

Contribute to Cancer Prevention

There is mounting evidence that kombucha may help prevent some cancers; however, more research is required in this area.

In one study, kombucha suppresses angiogenesis, the development of new blood vessels. According to the study, prostate cancer is angiogenesis-dependent, suggesting that the growth of these tumors can be fueled by and affected by new blood cells. Researchers came to the conclusion that kombucha could aid in reducing the survival of prostate cancer cells by inhibiting angiogenesis, which is the development of new blood vessels23 24.

Could Help Lower Blood Sugar

When you drink kombucha and have diabetes or insulin resistance, the tea can reduce the pancreatic protein -amylase, which raises postprandial (after meal) glucose levels25.

Another study found that kombucha enhanced liver and kidney function in diabetic rats and had a therapeutic effect after 30 days26.

Promotes Healthy Liver

Combined with a healthy diet, kombucha may increase liver health due to its capacity for body detoxification. The beverage may lessen the amount of work your liver has to do over time27.

Low in Calories and Sugar

Kombucha is a low-calorie beverage with very little sugar. One cup of kombucha contains only about 30 calories and 2-3 grams of sugar, making it a great alternative to high-calorie and sugary drinks that can contribute to weight gain.

Side Effects Of Kombucha

While kombucha has its potential health benefits, it’s important to be aware of the possible side effects associated with consuming this fermented tea.

Possibility of Bloating and Digestive Distress

Being carbonated, kombucha can cause bloating if consumed in excess.

Carbon dioxide (CO2) is introduced into the digestive system when carbonated beverages are consumed, which may result in bloating and abundant gas28.

Additionally, kombucha contains substances known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which is a certain form of carbohydrates that can upset many people’s stomachs, especially those who have IBS (irritable bowel syndrome)29.

Could Include Too Much Added Sugar

Many kombucha beverages are sweetened with fruit juice or cane sugar to increase the product’s attractiveness to consumers. While this may improve the flavor of kombucha, it also makes the beverage sweeter.

Excessive consumption of added sugars, particularly from beverages with added sugar, can have a harmful effect on your health in a variety of ways. It is better to make your own kombucha at home.

Possibly Dangerous for Some People

Kombucha can encourage the growth of opportunistic microorganisms that can cause infections in some people because it is unpasteurized and contains a variety of various bacteria and yeasts.

For instance, consuming kombucha can negatively affect persons with compromised immune systems, such as those with renal illness or HIV30.

Considering that kombucha is unpasteurized and has trace quantities of alcohol and caffeine, pregnant and nursing women should also avoid it31.

Apple Cider Vinegar vs Kombucha For Weight Loss: Which Is Better?

Both apple cider vinegar and kombucha have gained popularity as natural remedies for weight loss. However, when it comes to deciding which is better, it ultimately depends on your individual preferences and goals.

Apple cider vinegar is a potent source of acetic acid, which can help to boost metabolism, reduce appetite, and promote fat loss. On the other hand, kombucha contains a variety of beneficial bacteria that help improve gut health and help to control food cravings.

While apple cider vinegar and kombucha have unique weight loss benefits, incorporating both into your healthy diet and regular exercise may provide the best results.

Citations

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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.

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4 Shmerling, R. (2020, October 29). Apple cider vinegar diet: Does it really work? Harvard Health. https://www.health.harvard.edu/blog/apple-cider-vinegar-diet-does-it-really-work-2018042513703

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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

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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.

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24 Angiogenesis Inhibitors. (2018, April 2). National Cancer Institute. https://www.cancer.gov/about-cancer/treatment/types/immunotherapy/angiogenesis-inhibitors-fact-sheet

25 Aloulou A, Hamden K, Elloumi D, Ali MB, Hargafi K, Jaouadi B, Ayadi F, Elfeki A, Ammar E. Hypoglycemic and antilipidemic properties of kombucha tea in alloxan-induced diabetic rats. BMC Complement Altern Med. 2012 May 16;12:63. doi: 10.1186/1472-6882-12-63. PMID: 22591682; PMCID: PMC3403982.

26 Bellassoued K, Ghrab F, Makni-Ayadi F, Van Pelt J, Elfeki A, Ammar E. Protective effect of kombucha on rats fed a hypercholesterolemic diet is mediated by its antioxidant activity. Pharm Biol. 2015;53(11):1699-709. doi: 10.3109/13880209.2014.1001408. Epub 2015 Apr 9. PMID: 25856715.

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28 Lacy, B. E., Gabbard, S. L., & Crowell, M. D. (2011). Pathophysiology, Evaluation, and Treatment of Bloating: Hope, Hype, or Hot Air? Gastroenterology & Hepatology, 7(11), 729-739. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3264926/

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