Losing weight is a common concern for many individuals, and there are a variety of methods that people try to achieve their goals. Among them is the use of vinegar, specifically apple cider vinegar and white vinegar. While both types of vinegar are often used in cooking, they are also believed to have weight loss benefits. But which one is more effective?
If you are curious about the potential benefits of apple cider vinegar vs white vinegar for weight loss, then this article will provide you with the information you need. In this article, we’ll dive into the scientific research behind these two types of vinegar and how they may impact 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.
White Vinegar For Weight Loss
White vinegar is a clear, colorless liquid made by fermenting grain alcohol with acetic acid bacteria. It has been used for centuries as a food preservative, cleaning agent, and natural remedy for a variety of ailments.
Recently, it has gained popularity as a potential weight loss aid due to its acetic acid content. Like ACV, acetic acid has been linked to several health benefits, including improved metabolism, appetite suppression, and better blood sugar control19, all of which could potentially contribute to weight loss.
While the scientific evidence for the weight loss benefits of white vinegar is limited and mixed, some studies suggest that consuming vinegar with meals may help regulate blood sugar levels, increase feelings of fullness, and lead to reduced calorie intake.
However, it’s important to note that vinegar should not be relied upon as a sole solution for weight loss. A healthy diet and regular exercise remain the most effective ways to achieve sustainable weight loss and overall good health.
If you’re interested in incorporating white vinegar into your diet, try using it as a salad dressing, mixing it with olive oil and herbs for a flavorful marinade, or adding a splash to your morning smoothie. It’s important to consume it in moderation and to dilute it with water or other liquids, as consuming too much-undiluted vinegar can be harmful to your teeth and digestive system.
Health Benefits Of White Vinegar
White vinegar has been shown to offer a variety of potential health benefits. These are:
May Help Regulate Blood Sugar Levels
Some studies suggest that consuming vinegar with meals may help reduce post-meal blood sugar levels, which could potentially benefit people with type 2 diabetes or insulin resistance20.
Could Improve Digestive Health
The acetic acid in vinegar has been shown to have antimicrobial properties, which could help reduce the growth of harmful bacteria in the gut and improve overall digestive health21.
May Lower Cholesterol Levels
One study found that consuming vinegar daily for 8 weeks led to a significant reduction in total cholesterol and triglyceride levels in overweight individuals12.
Could Promote Weight Loss
Some research suggests that consuming vinegar with meals may help increase feelings of fullness and lead to reduced calorie intake, which could potentially aid in weight loss efforts10.
May Improve Skin Health
Acne can be due to bacterial infection. The acetic acid in vinegar may have antibacterial properties that could help reduce the prevalence of acne and improve overall skin health22.
May Improve Heart Health
One study found that consuming vinegar long-term led to a significant reduction in blood pressure in individuals with high blood pressure23.
Side Effects Of White Vinegar
While white vinegar is considered safe when consumed in moderate amounts, some people may experience side effects. Here are some possible side effects of white vinegar:
Tooth Enamel Erosion
White vinegar has high acidic content that can damage tooth enamel24.
Consumption of white vinegar in large amounts can lead to digestive issues such as heartburn, nausea, and constipation25,26.
High consumption of white vinegar may result in potassium deficiency which can cause muscle weakness, constipation, and heart arrhythmias27.
Applying undiluted white vinegar on the skin can cause irritation and inflammation28.
Types Of Apple Cider Vinegar And White Vinegar
Apple Cider Vinegar
There are several types of apple cider vinegar, but the most commonly used types are:
Raw, Unfiltered Apple Cider Vinegar: This type of vinegar is made from organic apples and is unfiltered, which means that it contains the “mother” of vinegar, a natural substance that is thought to have health benefits. It has a cloudy appearance and a slightly sweet taste.
Filtered Apple Cider Vinegar: This type of vinegar is similar to raw, unfiltered apple cider vinegar, but it has been filtered to remove the “mother” of vinegar. It has a clear appearance and a slightly sharper taste.
Organic Apple Cider Vinegar: This type of vinegar is made from organic apples and is free from any synthetic pesticides or fertilizers. It can be either raw and unfiltered or filtered, depending on the manufacturer. It is often used in salad dressings, marinades, and sauces.
For white vinegar, these are the most common:
Distilled White Vinegar: Made from grain and diluted with water, this is the most common type of vinegar used for cooking, cleaning, and preserving food.
Spirit Vinegar: Made from fermented alcohol, this type of vinegar has a higher acidity level than distilled white vinegar and is commonly used in pickling and sauces.
Rice Vinegar: A staple in Asian cuisine, this vinegar is made from fermented rice and has a mild and slightly sweet taste.
Cane Vinegar: Made from sugar cane, this vinegar has a mellow taste and is commonly used in Filipino cuisine.
Main Differences Of Apple Cider Vinegar And White Vinegar
While both vinegars have been praised for their potential health benefits, there are some differences between them that may impact their effectiveness for weight loss.
Ingredients and Production
The primary difference between apple cider vinegar and white vinegar lies in their ingredients and production. ACV is made from fermented apples, while white vinegar is made from fermented grain. This difference in ingredients results in a different nutrient profile and potentially different health benefits.
ACV is known for its nutrient content, which includes vitamins like vitamin C and minerals like potassium. It may also contain antioxidant compounds like polyphenols. White vinegar, on the other hand, is low in nutrients and does not contain significant amounts of vitamins or minerals.
Another notable difference between these two vinegars is their acidity. White vinegar has a higher acidity level compared to ACV, which has a milder acidity level. This difference in acidity can impact the taste of the vinegars and their potential uses.
Potential Health Benefits
While both kinds of vinegar have potential health benefits, ACV has been more extensively researched. As notable studies suggest, ACV may help improve blood sugar levels and insulin sensitivity, both of which can play a role in weight loss efforts. However, more research is needed to fully understand the potential weight loss benefits of ACV.
White vinegar has a similar component as ACV but has fewer studies supporting its potential health benefits. However, it may still have some positive effects on health because of its antimicrobial properties.
Taste and Use
One of the most noticeable differences between ACV and white vinegar is their taste. ACV has a more complex, fruity taste, while white vinegar has a sharp, pungent taste. This difference in taste can impact how the vinegars are used in cooking and recipes.
ACV is often used in dressings, marinades, and sauces to add flavor and tanginess. White vinegar is commonly used for pickling, cleaning, and other household purposes.
Apple Cider Vinegar vs White Vinegar For Weight Loss
While both vinegars have potential health benefits and can be used in weight loss efforts, there is limited research comparing their effectiveness for weight loss specifically. Some experts suggest that ACV may have more potential due to its potential impact on blood sugar levels and insulin sensitivity.
However, it is important to note that vinegar alone is not a miracle weight loss solution. To effectively lose weight, a combination of a healthy diet, regular exercise, and other lifestyle factors is necessary.
Apple cider vinegar and white vinegar possess the potential to offer health benefits and can be utilized in endeavors aimed at shedding extra weight. However, ACV may have a slight edge due to its nutrient content and potential impact on blood sugar levels and insulin sensitivity. Ultimately, incorporating vinegar into a healthy diet and lifestyle can be a helpful tool for weight loss, but it is not a magic solution on its own.
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 Mitrou P, Petsiou E, Papakonstantinou E, Maratou E, Lambadiari V, Dimitriadis P, Spanoudi F, Raptis SA, Dimitriadis G. Vinegar Consumption Increases Insulin-Stimulated Glucose Uptake by the Forearm Muscle in Humans with Type 2 Diabetes. J Diabetes Res. 2015;2015:175204. doi: 10.1155/2015/175204. Epub 2015 May 6. PMID: 26064976; PMCID: PMC4438142.
20 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.
21 Yang J, Wang HP, Zhou L, Xu CF. Effect of dietary fiber on constipation: a meta analysis. World J Gastroenterol. 2012 Dec 28;18(48):7378-83. doi: 10.3748/wjg.v18.i48.7378. PMID: 23326148; PMCID: PMC3544045.
22 Bjarnsholt T, Alhede M, Jensen PØ, Nielsen AK, Johansen HK, Homøe P, Høiby N, Givskov M, Kirketerp-Møller K. Antibiofilm Properties of Acetic Acid. Adv Wound Care (New Rochelle). 2015 Jul 1;4(7):363-372. doi: 10.1089/wound.2014.0554. PMID: 26155378; PMCID: PMC4486441.
23 Kondo S, Tayama K, Tsukamoto Y, Ikeda K, Yamori Y. Antihypertensive effects of acetic acid and vinegar on spontaneously hypertensive rats. Biosci Biotechnol Biochem. 2001 Dec;65(12):2690-4. doi: 10.1271/bbb.65.2690. PMID: 11826965.
24 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.
25 Chang J, Han SE, Paik SS, Kim YJ. Corrosive Esophageal Injury due to a Commercial Vinegar Beverage in an Adolescent. Clin Endosc. 2020 May;53(3):366-369. doi: 10.5946/ce.2019.066. Epub 2019 Aug 13. PMID: 31405264; PMCID: PMC7280853.
27 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.