Apple Cider Vinegar vs Rice Vinegar For Weight Loss

Quick Links

Apple Cider Vinegar vs Rice Vinegar For Weight Loss

Rice vinegar and apple cider vinegar are two types of vinegar that are becoming more and more common in households. People typically purchase these vinegars from supermarkets and grocery stores because of their versatility. These vinegars can be used for various purposes, including cooking, cleaning, and even as natural remedies for common ailments.

This article will focus on apple cider vinegar vs rice vinegar for weight loss. Both types of vinegar are believed to have potential weight loss benefits, but they differ in their nutritional profiles and potential effects on the body, making it important to understand the differences between the two.

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.

Rice Vinegar For Weight Loss

Rice vinegar has a slightly sweet flavor and sourness, making it a popular ingredient in Asian cuisine. Making rice vinegar is as simple as letting rice germinate in water and allowing it to ferment into alcohol. Acetic acid is produced through a second fermentation of the rice alcohol. The resulting liquid is acidic and used as a condiment in many cuisines, most notably sushi rice.

This variety of vinegar is useful in cooking, medicine, and even household cleaning because of its special chemical composition. Because of its high concentration of useful components, it can be a great supplement to a balanced diet. More importantly, it is commonly used as a culinary compliment because of its ability to enhance the original flavor of particular foods and dishes19.

Health Benefits Of Rice Vinegar

In addition to its culinary uses, rice vinegar has incredible health benefits. Here are some of the benefits of rice vinegar:

Skin Care

When combined with tea tree oil, this vinegar can be used as a topical treatment. This has anti-inflammatory and skin-brightening properties in addition to its astringent action, which helps tighten the skin and ward off infections20.

Improves Immune System

Certain amino acids essential to your immune system’s function can be found in abundance in this vinegar. Compared to other types of vinegar, this one has been shown to boost the immune system and inhibit free radical activity21.

Prevents Cardiovascular Issues

In order to prevent atherosclerosis, a heart attack, or a stroke, rice vinegar has been demonstrated to reduce the rate at which cholesterol builds up in the arteries and veins22.

Promotes Digestion

Rice vinegar has anti-inflammatory properties thanks to its key constituent acetic acid, and it also stimulates peristaltic action and bowel movements to return to normal23.

Liver Tonic

In Japan, seasoned rice vinegar has been widely consumed for generations due to its reputation as a liver tonic as well as the white wine vinegar. It’s thought that doing so will boost the liver’s ability to cleanse the body and guarantee that it continues to operate normally24.

Boosts Energy Levels

Rice vinegar contains vital amino acids and other active elements that can provide your body a much-needed boost in energy and metabolism just when you need it. To get through the afternoon, try using this vinegar as a salad dressing during lunchtime25.

Lose Weight

Vinegar was once thought to have a “diet effect” that would help people shed extra pounds. The same may be said for rice vinegar.

Vinegar’s amino acids and citric acid are beneficial for weight loss since they aid in the breakdown of fat.

According to one study, the acetic acid in rice vinegar can considerably reduce fat storage in the body, even in the absence of a corresponding reduction in caloric intake26.

Fatigue Recovery Effect

Accumulating lactic acid after strenuous exercise or coming home from work exhausted might make your body more acidic.

An acidic body can become alkaline and energy levels can be restored by drinking unprocessed vinegar, as the citric acid in it breaks down lactic acid and saccharides27.

Hypertension Prevention

Some research suggests that the acetic acid in vinegar may help lower blood pressure.

Although vinegar does not lower blood pressure right at once, regular use is thought to alleviate hypertension over time.

In addition, acetic fermentation can help prevent various heart conditions, including atherosclerosis, ventricular remodeling after a heart attack, and diabetic nephropathy28.

Side Effects Of Rice Vinegar

High acetic acid levels in rice vinegar can harm the digestive system and other parts of the body, while some rice vinegar products may contain small amounts of toxic metals like arsenic and lead.

It’s essential to be aware of these risks and choose trustworthy brands that follow safe production practices. With proper research and caution, you can enjoy the benefits of rice vinegar with minimal health hazards.

Before incorporating rice vinegar into your diet on a large scale, think about the following possible side effects:

Tooth Damage

Rice vinegar’s acetic acid concentration is responsible for its characteristically harsh, sour flavor. The acetic acid content of many vinegars is between 4% and 5%. Teeth can be harmed by this acid.

Acid bonds to minerals, which it then dissolves together with the item being dissolved. This effect might gradually weaken your teeth to a dangerous degree. Damage to your teeth can occur rapidly if you drink rice wine vinegar frequently or instead of using it as a condiment or component.

Decrease Potassium Levels

While rice vinegar contains potassium, it may not necessarily be the specific type of potassium that your body requires. Ingesting high amounts of vinegar daily can hinder your body’s potassium absorption and utilization.

High vinegar intake may contribute to low potassium levels and possibly even osteoporosis. Vinegar in the amounts present in food isn’t harmful. Still, persons with low potassium levels, heart problems, or osteoporosis should only eat more after talking to their doctor first.

Apple Cider Vinegar vs Rice Vinegar For Weight Loss: General Differences

The primary distinction between rice vinegar and apple cider vinegar is their primary constituent. The former is derived from rice, while the latter is derived from apples.

When making a decision between these two, take into account the following:

Nutritional profiles: Apple cider vinegar and rice vinegar have different nutritional compositions, so it’s essential to understand their macronutrient content and other essential nutrients.

Taste and flavor: In general, there is little variation in taste and flavor between rice vinegar and apple cider vinegar. The sole difference is that rice vinegar is slightly sweeter, whereas apple cider vinegar is more solid and acidic.

Unseasoned rice vinegar has a flavor comparable to apple cider vinegar. It has a crisp flavor akin to tart apples and the spicy taste that all vinegars have. The perfume and flavor are sweet, though it’s pretty mild.

Uses: Although rice vinegar and apple cider vinegar share many common uses, apple cider vinegar is frequently utilized in cooking and for various home-related tasks.

On the other hand, rice vinegar serves both as a popular alcoholic beverage and a common culinary ingredient. It is typically used as a seasoning, sprinkled on top of foods, or incorporated into marinades and sauces. Most Asian countries manufacture their own rice vinegar.

Apple cider vinegar is a versatile household item that can be used for numerous purposes and may offer an inexpensive and straightforward solution to various problems around the house.


Apple cider vinegar and rice vinegar do differ in their primary constituents, flavor, and color. ACV is made from fermented apple juice and has a distinct amber color and a tart, fruity flavor. In contrast, rice vinegar is made from fermented rice and has a more delicate, mild flavor and a clear or pale yellow color.

Despite these differences, both vinegars can be used interchangeably in many recipes, such as marinades, salad dressings, and sauces. Both vinegars can add flavor and depth to dishes without adding a significant number of calories.

In addition to their culinary uses, both vinegars provide numerous potential health benefits. As mentioned earlier, ACV contains acetic acid, which has been shown to promote weight loss by reducing appetite and potentially increasing fat burning. ACV is also believed to have antibacterial properties and may help regulate blood sugar levels.

Rice vinegar is a good source of amino acids, which can help boost metabolism and potentially aid in weight loss. It may also have antioxidant properties and help lower cholesterol levels.

In summary, while ACV and rice vinegar differ in flavor and color, they can be used interchangeably in many recipes. Both vinegars offer potential health benefits and can aid in weight loss. When choosing between the two, personal preference and taste should be taken into account.


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.

3 Budak NH, Aykin E, Seydim AC, Greene AK, Guzel-Seydim ZB. Functional properties of vinegar. J Food Sci. 2014 May;79(5):R757-64. doi: 10.1111/1750-3841.12434. PMID: 24811350.

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

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

7 Felman, A. (2019, March 25). Does apple cider vinegar help people with diabetes? https://www.medicalnewstoday.com/articles/317218#_noHeaderPrefixedContent

8 Apple Cider Vinegar Benefits, Best Types and How to Use – Dr. Axe. (2022, December 2). Dr. Axe. https://draxe.com/nutrition/apple-cider-vinegar-benefits/

9 McDermott, A. (2019, March 8). Can You Use Apple Cider Vinegar to Treat Acid Reflux? Healthline. https://www.healthline.com/health/digestive-health/apple-cider-vinegar-for-acid-reflux

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.

16 Huzar, T. (2019, January 15). Side effects of apple cider vinegar. https://www.medicalnewstoday.com/articles/324184#low-potassium

17 Apple Cider Vinegar: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews. (n.d.). https://www.webmd.com/vitamins/ai/ingredientmono-816/apple-cider-vinegar

18 Lawler, M. (2022, September 5). 7 Potential Side Effects of Apple Cider Vinegar. EverydayHealth.com. https://www.everydayhealth.com/diet-nutrition/potential-side-effects-apple-cider-vinegar/

19 Yumi Shimoji, Yoshitaka Tamura, Yoshimasa Nakamura, Kumiko Nanda, Shoko Nishidai, Yasushi Nishikawa, Nobuhiro Ishihara, Kazuo Uenakai, and Hajime Ohigashi Journal of Agricultural and Food Chemistry 2002 50 (22), 6501-6503 DOI: 10.1021/jf020458f

20 Shoko NISHIDAI, Yoshimasa NAKAMURA, Koji TORIKAI, Mikako YAMAMOTO, Nobuhiro ISHIHARA, Hirotaka MORI & Hajime OHIGASHI (2000) Kurosu, a Traditional Vinegar Produced from Unpolished Rice, Suppresses Lipid Peroxidation in Vitro and in Mouse Skin, Bioscience, Biotechnology, and Biochemistry, 64:9, 1909-1914, DOI: 10.1271/bbb.64.1909

21 Murooka, Y., Yamshita, M. Traditional healthful fermented products of Japan. J Ind Microbiol Biotechnol 35, 791–798 (2008). https://doi.org/10.1007/s10295-008-0362-5

22 Gu, X., Zhao, HL., Sui, Y. et al. White rice vinegar improves pancreatic beta-cell function and fatty liver in streptozotocin-induced diabetic rats. Acta Diabetol 49, 185–191 (2012). https://doi.org/10.1007/s00592-010-0184-6

23 Cocconcelli P. S., Porro D., Galandini S., and Senini L. Development of RAPD protocol for typing of strains of lactic acid bacteria and enterococci. Lett. Appl. Microbiol. 21 1995 376 -379

24 Yun, JH., Kim, YJ. & Koh, KH. Investigation into factors influencing antioxidant capacity of vinegars. Appl Biol Chem 59, 495–509 (2016). https://doi.org/10.1007/s13765-016-0185-4

25 Johnston CS, Gaas CA. Vinegar: medicinal uses and antiglycemic effect. MedGenMed. 2006 May 30;8(2):61. PMID: 16926800; PMCID: PMC1785201.

26 Chen, H., Chen, T., Giudici, P., & Chen, F. (2016). Vinegar Functions on Health: Constituents, Sources, and Formation Mechanisms. Comprehensive Reviews in Food Science and Food Safety, 15(6), 1124-1138. https://doi.org/10.1111/1541-4337.12228

27 Son, Hee-Kyoung & Kim, Yeon-Kyoung & Shin, Hye & Lim, Hee & Moon, Byoung & Lee, Jaejoon. (2017). Comparison of Anti-obesity Effects of Spirit Vinegar and Natural Fermented Vinegar Products on the Differentiation of 3T3-L1 Cells and Obese Rats Fed a High-fat Diet. Journal of Food and Nutrition Research. 5. 594-605. 10.12691/jfnr-5-8-10.

28 Pazuch, Catiussa & Begnini Siepmann, Francieli & Canan, Cristiane & Colla, Eliane. (2015). Vinegar: functional aspects. Científica. 43. 302. 10.15361/1984-5529.2015v43n4p302-308.


More Posts...