Apple Cider Vinegar vs Malt Vinegar For Weight Loss

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Apple Cider Vinegar vs Malt Vinegar For Weight Loss

Apple cider and malt vinegar are acidic vinegars commonly used in European cuisine. These vinegars have distinct flavors that can add a delightful twist to your dishes. Having more than one type of vinegar in your kitchen is a good idea, as it allows you to experiment with different tastes and textures in your culinary creations. However, besides their culinary merits, apple cider and malt vinegar have also been the subject of discussions regarding their potential benefits for weight loss.

This article will compare the origins of apple cider vinegar vs malt vinegar for weight loss, discussing their respective production processes, regions of birth, flavor characteristics, and health advantages.

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.

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 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.

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.

Malt Vinegar For Weight Loss

You may know the word “malt” because it’s often used to describe beers. Malt vinegar is made from barley grains that have sprouted and dried. 

In the pre-malting stage, barley grains (or alternative grains such as sorghum) are submerged in water. However, barley is the predominant grain used in the production of malt vinegar. Throughout this soaking process, close attention is given to the grains until they attain a moisture level of approximately 40%.

Ales, which are very popular and a staple in the United Kingdom and Canada, are often made with malted barley. The ale can then be fermented even more by acetic acid bacteria. This is how malt vinegar is made.

Health Benefits Of Malt Vinegar

While specific research dedicated solely to malt vinegar may be limited, it has been encompassed and investigated within broader studies on vinegar. The potential health benefits are:


Malt vinegar may help persons with type 2 diabetes manage their blood sugar control levels if they include it in their diet.

The Journal of Diabetes Research released a study in May 2015 finding that vinegar could enhance insulin action in skeletal muscle. Participants with type 2 diabetes were given vinegar or a placebo before a standardized meal. The results demonstrated that vinegar boosted glucose absorption without influencing lipid breakdown19.

Weight Loss

The presence of probiotics in malt vinegar has been shown to aid in weight loss and contribute to the prevention of obesity. A study suggested that by consuming probiotics like vinegar, it is possible to influence the composition of the gut microbiome, offering a potential approach for managing weight, given the association between the intestinal microbiome and the risk of obesity20.

Helps With Blood Sugar

Studies have shown that vinegar can reduce the increase in blood sugar after eating by about 20% compared to a placebo. The efficacy of vinegar in managing blood sugar levels becomes apparent when it is consumed in small quantities alongside meals rich in complex carbohydrates21

Antioxidant Properties

Malt vinegar, like other types of vinegar, contains polyphenols, which are plant chemicals known for their antioxidant properties. These polyphenols can help protect cells from oxidative stress, which is considered a potential trigger for tumor growth.By consuming malt vinegar, you can introduce these polyphenols into your diet, potentially aiding in the protection of your cells against oxidative damage and its associated health risks22.

Side Effects Of Malt Vinegar

Malt vinegar is generally safe to consume, though it may cause mild side effects in some people. These could be:

Abdominal Distress

Intolerant stomachs are more likely to react negatively to malt vinegar, which can cause bloating, nausea, and indigestion.

Heartburn/Acid Reflux

Due to its acidic nature, malt vinegar may aggravate some individuals’ preexisting acid reflux or heartburn.

Tooth Enamel Breakdown

When consumed frequently or in high quantities, the acidity of malt vinegar can erode tooth enamel. If you want to keep your teeth healthy after ingesting vinegar, it’s best to rinse your mouth out with water.

Irritation To The Skin

Contact with malt vinegar can be irritating to the skin. Unless otherwise instructed by a medical practitioner, vinegar should not be used topically to treat skin issues.

Hypersensitivity Reactions

Malt vinegar allergy is extremely rare but does occur. Hives, itching, swelling, and trouble breathing are all potential signs of an allergic reaction. You may need medical help if malt vinegar consumption brings on any of these side effects.

These adverse effects are rare and minor when malt vinegar is drunk in moderation. Always consult your doctor if you have concerns about taking malt vinegar or experience discomfort.

Apple Cider Vinegar vs Malt Vinegar For Weight Loss And Other Considerations

Apple cider vinegar and malt vinegar may share similarities but they also have unique characteristics. are not the same thing. We’ll put the differences into groups to make it easier to understand.

For Weight Loss

When it comes to weight loss, apple cider vinegar is more commonly known and often discussed for its potential benefits. ACV has gained popularity as a natural remedy and a weight loss aid, with some studies suggesting it may help in reducing body weight and improving metabolic health.

On the other hand, malt vinegar, while being a type of vinegar, is not specifically well-known or widely promoted for its weight loss properties. Malt vinegar is more commonly used in culinary applications, such as flavoring foods or as a condiment.

For Cooking

ACV and malt vinegar are both versatile for cooking purposes.

ACV is commonly used in dressings, marinades, and vinaigrettes, offering a range of recipe options. Malt vinegar, on the other hand, is often used in traditional British cuisine and can be a good choice for condiments and sauces.

Consider the specific dish you are preparing and its culinary requirements to determine whether ACV or malt vinegar would be more suitable. Each vinegar has its own unique characteristics that can enhance the flavor and depth of your dishes.

For Taste Preference

Apple cider vinegar tastes sweet and fruity at first, but then it has a sour and acidic aftertaste. It also smells like apples and can be golden or amber in color, based on how it was made.

On the other hand, malt vinegar is made from malted barley and has a stronger, more pungent flavor with a sharp, tangy finish. It smells strongly of malt and is usually darker than apple cider vinegar.

Taste preferences for these two kinds of vinegar can be very different, based on the person and what they will be used for.

For Personal Tolerance

Personal tolerance to apple cider vinegar and malt vinegar can vary depending on several factors, including individual sensitivity, frequency of consumption, and quantity consumed.

Apple cider vinegar is generally well-tolerated in small to moderate amounts, but some people may experience side effects such as throat or stomach irritation, nausea, and heartburn if consumed in excess. It’s recommended to dilute apple cider vinegar before consuming it to minimize the risk of irritation.

Malt vinegar is also generally well-tolerated, but excessive consumption may lead to digestive upset or irritation of the throat and stomach.

For Availability and Cost

Both apple cider vinegar and malt vinegar are widely available in grocery stores, health food stores, and online retailers. The availability and cost of these vinegars may vary depending on the region, brand, and type of vinegar.

Apple cider vinegar is generally more widely available and may be less expensive than malt vinegar. It can be found in most grocery stores and health food stores and is available in a variety of sizes and brands. The cost of apple cider vinegar can range from a few dollars to over ten dollars depending on the brand and size.

Malt vinegar is less commonly used than apple cider vinegar and may be harder to find in some areas. It is often sold in specialty food stores and online retailers. The cost of malt vinegar is typically higher than apple cider vinegar due to its production process and the cost of malted barley. The cost of malt vinegar can range from a few dollars to over twenty dollars depending again on the brand and size.

Overall, the availability and cost of apple cider and malt vinegar are influenced by several factors, including region, brand, and production methods. It’s best to shop around and compare prices to find the best value for your needs.


Both types of vinegar have been shown to have health benefits, such as regulating blood sugar levels and antioxidant properties.

ACV may help lose weight by reducing fat storage, suppressing appetite, and increasing metabolism. In contrast, malt vinegar has been found to positively affect cholesterol levels and insulin sensitivity and enhance insulin action in skeletal muscle, making it potentially helpful for people with type 2 diabetes.

Understanding the unique advantages of each vinegar can help you make informed choices based on your specific health needs and weight loss goals.


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