Apple Cider Vinegar - Are All The Claims Valid?
Apple Cider Vinegar (ACV) has recently gained much publicity, promising dramatic weight loss without time-consuming exercise. Some may believe this to be true, while others brush it off as another misleading health fad that comes and go. Skepticism aside however, is there any legitimacy behind the claims regarding apple cider vinegar?
Vinegars in general are one of the few acidic condiments throughout the world and are easily accessible, allowing them to be effortlessly incorporated into our diet. Acetic acid being the main active ingredient in vinegars, is largely responsible for an array of health benefits such as anti-oxidation, anti-bacterial, blood glucose (sugar) control, anti-cancerous, and the most largely believed, weight loss(1).
Focusing on the last point in particular, clinical studies have indeed displayed the role of ACV in weight-loss. Studies have shown that consuming apple cider vinegar (30mL/day) for 12 weeks, while on a minimally restricted calorie diet, versus a restricted calorie diet alone, resulted in greater weight loss, reduced hip circumference, and lowered appetite, compared to the latter(2). This amount can easily be consumed by mixing it with juice or tea, using it as a salad dressing, or if brave, taking a diluted shot!
Make a Salad Dressing!
It would taste great with any leafy greens!
It is important to remember however, that ACV is not a universal solution for weight-loss, and results will vary. It is great to experiment with foods, but this remedy does not replace a healthy, well-balanced diet and a physically active lifestyle; two factors promising long-term weight management. And as always, a professional should be consulted before making any significant dietary changes, especially for individuals with diabetes as vinegar lowers insulin and blood glucose levels(3).
Want to get started? ACV can be very tart and sour, so a great way to get your daily intake of is through our hot sauces, ranging from mild spicy to very spicy! With organic and sugar-free, dairy-free, preservative-free, and vegan ingredients, this is a delicious choice you can feel good about — as we did as an ingredient in our Hot Sauces at True NOSH.
By Jaspreet Khaira
Edited by Iris Ramirez Lopez
Chen, H., Chen T., Giudici, P., & Chen, F. (2016). Vinegar Function on Health: Constituents, Sources, and Formation Mechanisms. Comprehensive Reviews in Food Science and Food Safety, 15(6), 1124-1138.
Khezri, S. S., Saidpour, A., Hosseinzadeh, N., & Amiri, Z. (2018). Beneficial Effects of Apple Cider Vinegar on Weight Management, Visceral Adiposity Index, and Lipid Profile in Overweight or Obese Subjects Receiving Restricted Calorie Diet: A Randomized Clinical Trial. Journal of Functional Foods, 43, 95-102.
Hlebowicz, J., Darwiche, G., Bjorgell, O., & Almer, L. (2007). Effects of Apple Cider Vinegar on Delayed Gastric Emptying in Patients with Type 1 Diabetes Mellitus: A pilot study. BMC Gastroenterology, 7(1).