Are you looking for a natural, affordable way to support your weight loss goals? If so, you may have come across the popularity of vinegar as a potential aid in shedding those unwanted pounds. Among the different types of vinegar available, two varieties often stand out, apple cider vinegar and red wine vinegar.
In this article, we’ll compare apple cider vinegar vs red wine vinegar for weight loss to help you choose between these “ fat burners.”
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.
Red Wine Vinegar For Weight Loss
Red wine vinegar contains acetic acid, the same compound found in other types of vinegar, which has been associated with potential weight loss benefits. Acetic acid is known to help suppress appetite, improve metabolism, and contribute to a feeling of fullness6.
Additionally, red wine vinegar contains polyphenols, which have been linked to various health benefits, including potential effects on weight management24.
Health Benefits Of Red Wine Vinegar
Red wine vinegar, derived from the fermentation process of red grapes, offers several potential health benefits. Here are some of the health benefits of red wine vinegar:
Has Strong Antioxidants
Red wine vinegar contains polyphenols, including resveratrol, a powerful antioxidant that can help protect against oxidative stress and reduce the risk of chronic diseases. Anthocyanins, which are antioxidant properties, are also present in red wine vinegar19.
In the absence of antioxidants, free radical-induced cellular damage can result in chronic diseases, including cancer risk, diabetes, and heart disease20.
Helps In Blood Sugar Regulation
Research suggests that red wine vinegar may help regulate blood sugar levels. Red wine vinegar and other kinds of vinegar’s acetic acid content may help reduce blood sugar levels21.
In a study, persons with insulin resistance who drank 2 tablespoons (30 ml) of vinegar before a meal high in carbohydrates had blood sugar levels drop by 64% and their insulin sensitivity rise by 34% compared to a placebo group22.
Another study found that ingesting 2 tablespoons (30 ml) of apple cider vinegar at bedtime for two days could lower type 2 diabetics’ fasting blood sugar levels by as much as 6%23.
Supports Heart Health
The polyphenols and acetic acid present in red wine vinegar have been associated with preventing blood clots and decreasing cholesterol, inflammation, and high blood pressure24. When compared to grape extract, red wine extract dramatically lowered blood pressure in a 4-week study of 60 persons with high blood pressure25.
Helps In Weight Loss
The acetic acid in red wine vinegar may aid with weight loss. It also prolongs the time that food stays in your stomach. This delays the release of the hunger hormone ghrelin, which may help you avoid overeating26,27.
Promotes Digestive Health
Red wine vinegar, similar to other types of vinegar like balsamic vinegar, rice vinegar, malt vinegar, and white vinegar, may offer digestive benefits when consumed properly. It has been suggested to aid in digestion, improve gut health, and alleviate symptoms of indigestion28.
Side Effects Of Red Wine Vinegar
Consuming red wine vinegar is generally considered safe. However, overconsumption may have downsides and these can be:
Can Worsen Digestive Issue
Daily consumption over several years can worsen digestive symptoms, such as nausea and heartburn29.
Lowers Potassium Level
Regularly consuming vinegar may lead to decreased levels of potassium in the body30. Reduced potassium levels may also have an impact on some blood pressure and heart drugs, further reducing blood pressure31.
May Damage Tooth Enamel
To safeguard your tooth enamel from potential damage, it is recommended to rinse your mouth thoroughly with water after consuming foods or beverages containing vinegar32.
Apple Cider Vinegar vs Red Wine Vinegar For Weight Loss
Both kinds of vinegar contain acetic acid, which has been associated with potential weight loss benefits such as appetite control and improved metabolism.
Apple cider vinegar generally has a slightly higher acetic acid concentration compared to red wine vinegar. On the other hand, red wine vinegar offers the additional advantage of polyphenols, which are antioxidants derived from the grapes used in its production. These polyphenols can contribute to overall health benefits beyond weight loss, including supporting heart health and reducing inflammation.
It may come down to your personal preference and the desired flavor profile for diet preparation when deciding which vinegar to use to reduce body weight.
It’s important to note that vinegar alone is not a magic solution for weight loss, and it should be part of a comprehensive healthy lifestyle that includes a balanced diet and regular physical activity.
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.
19 Durak I, Avci A, Kaçmaz M, Büyükkoçak S, Cimen MY, Elgün S, Oztürk HS. Comparison of antioxidant potentials of red wine, white wine, grape juice and alcohol. Curr Med Res Opin. 1999;15(4):316-20. doi: 10.1185/03007999909116503. PMID: 10640265.
20 Phaniendra A, Jestadi DB, Periyasamy L. Free radicals: properties, sources, targets, and their implication in various diseases. Indian J Clin Biochem. 2015 Jan;30(1):11-26. doi: 10.1007/s12291-014-0446-0. Epub 2014 Jul 15. PMID: 25646037; PMCID: PMC4310837.
22 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.
23 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.
25 Draijer R, de Graaf Y, Slettenaar M, de Groot E, Wright CI. Consumption of a polyphenol-rich grape-wine extract lowers ambulatory blood pressure in mildly hypertensive subjects. Nutrients. 2015 Apr 30;7(5):3138-53. doi: 10.3390/nu7053138. PMID: 25942487; PMCID: PMC4446743.
26 Hlebowicz J, Darwiche G, Björgell O, Almér LO. Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study. BMC Gastroenterol. 2007 Dec 20;7:46. doi: 10.1186/1471-230X-7-46. PMID: 18093343; PMCID: PMC2245945.
27 Beh BK, Mohamad NE, Yeap SK, Ky H, Boo SY, Chua JYH, Tan SW, Ho WY, Sharifuddin SA, Long K, Alitheen NB. Anti-obesity and anti-inflammatory effects of synthetic acetic acid vinegar and Nipa vinegar on high-fat-diet-induced obese mice. Sci Rep. 2017 Jul 27;7(1):6664. doi: 10.1038/s41598-017-06235-7. PMID: 28751642; PMCID: PMC5532206.
31 Darzi J, Frost GS, Montaser R, Yap J, Robertson MD. Influence of the tolerability of vinegar as an oral source of short-chain fatty acids on appetite control and food intake. Int J Obes (Lond). 2014 May;38(5):675-81. doi: 10.1038/ijo.2013.157. Epub 2013 Aug 27. PMID: 23979220.
32 Zheng LW, Li Di-ze, Lu JZ, Hu W, Chen D, Zhou XD. [Effects of vinegar on tooth bleaching and dental hard tissues in vitro]. Sichuan Da Xue Xue Bao Yi Xue Ban. 2014 Nov;45(6):933-6, 945. Chinese. PMID: 25571718.