Are you looking for a weight loss regimen that’s both effective and safe? Look no further than the remarkable benefits of apple cider vinegar.
This extraordinary natural remedy has emerged as a popular weight loss choice. But does this fantastic liquid work as well as some of the other more well-known products on the market?
Let’s take a closer look at apple cider vinegar vs organic apple cider vinegar for weight loss.
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.
Organic Apple Cider Vinegar For Weight Loss
Apple cider vinegar for weight loss is a natural way to lose weight. However, organic apple cider vinegar is healthier than other types of vinegar, as it is made from pure food ingredients and has been used for centuries.
Apples used in its production are allowed to ferment naturally without heat. Organic products are not refined or treated like commercial ones. Unfiltered apple cider vinegar contains the “mother” of vinegar, giving the liquid its murky appearance. The terms non-pasteurized, raw, or unfiltered vinegar are also used to describe this kind of vinegar.
The acetic acid it contains helps burn fat and gives the drink antacid properties. It also helps the body break down food, stimulates metabolism, and can thus contribute to weight loss19.
Health Benefits Of Organic Apple Cider Vinegar
Controls Blood Sugar Levels
A daily dose may help in blood sugar control, according to a short trial done on 14 participants20. Before going to bed at night, take two tablespoons of apple cider vinegar to lower your blood sugar the next morning by at least 4%.
Helps With Skin Issues
Apple cider vinegar aids in the destruction of bacteria, extra dirt, oil, and makeup. Additionally, it eliminates bacteria, dirt, and dead skin cells. Acne is frequently cleared up with it21.
Topical apple cider vinegar may assist the skin’s natural pH balance, strengthening its protective barrier.
Organic apple cider vinegar is often consumed as a tonic to aid digestion. The acetic acid in vinegar has been shown to enhance the production of digestive enzymes, helping break down food more efficiently22.
Although additional research is required, a study suggested that consuming organic apple cider vinegar might help you lose some weight23. Comparing the vinegar-consuming participants to the control group, the vinegar-consuming participants had lower body weight, BMI, and waist circumference.
You can incorporate organic apple cider vinegar into your meals and use it as salad dressings.
Side Effects Of Organic Apple Cider Vinegar
While organic apple cider vinegar is generally safe for consumption, it’s essential to be aware of potential side effects, especially when consumed excessively or in certain circumstances. Here are some commonly reported side effects of apple cider vinegar:
Apple cider vinegar is highly acidic and may cause digestive discomfort in some individuals. Regular consumption of undiluted vinegar may lead to throat irritation, esophageal injury, and stomach upset24. It is recommended to dilute apple cider vinegar before ingestion.
Tooth Enamel Erosion
Like all vinegar, the high acidity of apple cider vinegar may erode tooth enamel over time, leading to dental problems such as tooth sensitivity and increased risk of cavities24. To minimize this risk, it is advised to rinse your mouth with water after consuming vinegar or use a straw to reduce contact with teeth.
Blood Sugar and Medication Interactions
Apple cider vinegar may affect blood sugar levels and interact with certain medications, particularly those used to manage diabetes or lower potassium levels25. If you are taking such medications, consult your healthcare provider before incorporating apple cider vinegar into your routine.
Organic vs Non-Organic Apple Cider Vinegar
Apple cider vinegar that is organic and non-organic differ in a few ways. For instance, organic apple cider vinegar is unfiltered. This indicates that “the mother,” the bacteria and yeast used to ferment the apples into vinegar, is still present in the vinegar. As a result, the organic vinegar appears slightly cloudy.
The pasteurization of non-organic apple cider vinegar is another difference. In order to eliminate any harmful bacteria and aid in product preservation, a manufacturer heats the vinegar over the boiling point for longer shelf life.
Finally, the use of pesticides, genetic engineering, and synthetic fertilization are three key distinctions between organic and non-organic apple cider vinegar. Non-organic farming uses these procedures to safeguard it from pests and illnesses and promote growth.
Apple Cider Vinegar vs Organic Apple Cider Vinegar For Weight Loss
Both apple cider vinegar and organic apple cider vinegar have been popularized as potential aids for weight loss. They can offer similar health benefits as well. The decision between the two depends on personal preferences, concerns about pesticide exposure, sustainability, and taste preferences.
Incorporating apple cider vinegar or organic apple cider vinegar into a balanced diet and active lifestyle may complement your weight loss efforts, but it should not replace other healthy habits.
When consuming apple cider vinegar, it’s crucial to dilute it and use it in moderation to avoid potential side effects such as digestive discomfort, tooth enamel erosion, and interactions with certain medications.
If you have specific health conditions, it is recommended to consult a healthcare professional before changing your diet.
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%20l ipoprotein),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.
19 Mie A, Andersen HR, Gunnarsson S, Kahl J, Kesse-Guyot E, Rembiałkowska E, Quaglio G, Grandjean P. Human health implications of organic food and organic agriculture: a comprehensive review. Environ Health. 2017 Oct 27;16(1):111. doi: 10.1186/s12940-017-0315-4. PMID: 29073935; PMCID: PMC5658984.
20 Johnston C, Quagliano S,White S,Vinegar ingestion at mealtime reduced fasting blood glucose concentrations in healthy adults at risk for type 2 diabetes, Journal of Functional Foods, Volume 5, Issue 4, 2013, Pages 2007-2011, ISSN 1756-4646, https://doi.org/10.1016/j.jff.2013.08.003.
22 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.
23 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.
24 Lhotta K, Höfle G, Gasser R, Finkenstedt G. Hypokalemia, hyperreninemia and osteoporosis in a patient ingesting large amounts of cider vinegar. Nephron. 1998 Oct;80(2):242-3. doi: 10.1159/000045180. PMID: 9736833.
25 White AM, Johnston CS. Vinegar ingestion at bedtime moderates waking glucose concentrations in adults with well-controlled type 2 diabetes. Diabetes Care. 2007 Nov;30(11):2814-5. doi: 10.2337/dc07-1062. Epub 2007 Aug 21. PMID: 17712024.