New Delhi: Apple Cider is a type of vinegar made with crushed apples, yeast, and sugar and is used as an ingredient in foods like salad dressings, pickles, and marinades. It has been used for millennia in culinary and alternative healing and is known to have some antibacterial and antioxidant effects, among other health benefits. It is also believed that apple cider vinegar might provide health advantages like weight loss, lowering cholesterol, reducing blood sugar and reducing diabetic symptoms.
But, there is always a debate on the effectiveness of Apple Cider Vinegar and even if it is effective, under what conditions and in how much quantity. In this regard, ABP Live sought the opinion of experts who shared their views so that we can make better choices in future.
Constituents Of Apple Cider Vinegar:
Nutritionist Divya K Purushottam, shared the constituents of Apple Cider Vinegar (ACV) and explained why it encourages weight reduction. She said, “It is prepared using cider or apple, by fermenting the juices from crushed apples. It contains some pectin, vitamins b1, b2, and b6, biotin, folic acid, niacin, pantothenic acid, and vitamin C, similar to that of apple juice.”
“There are several reasons why Apple Cider Vinegar encourages weight reduction, but the two main reasons are that it lessens sugar cravings and enhances detoxification. It can be used as a supplement or ingested in tiny doses, but the high concentration of acetic acid is what gives it its alleged health advantage.”, she further added.
Compounds containing vinegar have been utilized for their alleged therapeutic benefits for thousands of years. It has been used as an antibiotic, to boost vigour, for detoxification and even as a therapy for scurvy. Apple cider vinegar has recently been promoted for weight loss, even though it is no longer used as an antibiotic.
Divya K Purushottam further advised diluting the vinegar before using it and said, “Dilute the vinegar before using it because drinking it ‘straight’ can harm tooth enamel due to its strong acidity. Also, low potassium levels have reportedly been caused by it or made worse by it.”
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What Ayurveda Says About Apple Cider Vinegar:
Speaking from the perspective of Ayurveda, Rajinder Dhamija, who is an Ayurveda Expert and Founder of Dharishah Ayurveda, shared that Apple Cider Vinegar is highly regarded for its ability to balance the Kapha dosha, which is responsible for regulating metabolism and digestion.
He also explained how apple cider vinegar can help to regulate metabolism and digestion and thereby support weight loss efforts saying, “The use of apple cider vinegar for weight loss has a long history in traditional medicine. By incorporating it into a balanced Ayurvedic diet and lifestyle, individuals can support their weight loss efforts in a natural and holistic way.”
However, he also warned that any supplement or treatment added to the diet must always be in consultation with a healthcare professional before use.
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Apple Cider Vinegar Cannot Compensate For A Unhealthy Lifestyle:
Weight loss requires a calorie deficit, which apple cider beverages can help with. But it’s important to remember that drinking apple cider juice shouldn’t take the place of a balanced diet and regular exercise.
Ankita Kapoor who is a Health and Wellness Coach emphasised this and said, “Apple Cider Vinegar is not a magic solution for weight loss. While it may have some potential benefits, it’s not a substitute for a healthy diet and regular exercise. Additionally, consuming too much Apple Cider Vinegar can have negative side effects such as throat irritation and acidity”.
Ankita also added that while some small studies have suggested that Apple Cider Vinegar can help reduce body weight and fat mass, the results have been mixed, and more research is needed to confirm these findings. Speaking on the same lines as her, Trisha Sarkar, who is an assistant professor of nutrition at Mahishadal Girls’ College, Vidyasagar University, told that very less scientific evidence has been found that states that it is directly involved in weight loss.
In fact, studies indicate that acetic acid itself can stop the accumulation of fat and enhance metabolism. A 2009 research showed that 175 individuals who drank a beverage containing 0, 1, or 2 tablespoons of vinegar every day, showed modest weight loss (between 2 and 4 pounds) and lower triglyceride levels after three months.
Adding to this, Prof. Trisha said, “Scientifically speaking, it has been observed that consumption of any vinegar, which is acetic acid, (may not necessarily be obtained from apple juice) can help to reduce the triglyceride level and the total cholesterol levels of our body. Any sort of vinegar can block starch absorption in our body and also prevent the spiking of blood glucose.”
“ACV can help boost our weight loss journey but it can never compensate for an unhealthy lifestyle. For effective results, 1 to 2 tbsp of ACV should be consumed twice before lunch and dinner and it should be continued for at least 12 weeks i.e. 3 months.”, she added.
Apart from all this, it is also important to keep in mind that ACV should not be consumed by everyone as it can have adverse effects.
“Apple Cider Vinegar is not recommended for individuals under 10 and over 50, those with a history of cancer, lactating or pregnant women, those with calcium deficiencies, women going through menopause, those with liver issues, intestinal blockages or inflammation, those with gastritis, especially severe or acute gastritis, and those with knee problems or osteoarthritis.”, said Nutritionist and Dietitian Shweta Mandal Arora.
In conclusion, Dietician Reshmi Roy Chowdhury reaffirmed, “While some studies suggest that consuming ACV may help suppress appetite and promote weight loss by lowering blood sugar levels, other studies found little to no evidence to support these claims. For instance, one study showed that taking ACV twice a day helped people following a reduced-calorie diet lose a few extra pounds, but the study was small and short-term, following only 39 people.”
“Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps to curb appetite and burn fat. However, there is little scientific support for these claims too. Therefore, while ACV may offer some potential health benefits, it is not a miracle when it comes to weight loss. Serious weight loss is hard, it needs sacrifice, discipline, dedication and self-love that no apple cider vinegar can replace.”, she added.
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How To Add Apple Cider Vinegar To Your Diet:
Now, if you are thinking of adding apple cider vinegar to your weight loss regime along with a proper diet and regular exercise as suggested by all experts, here are some simple tips that have been shared by Nutrition Divya K Purushottam by which you can include ACV in your diet:
1. Mix 1 to 2 tbsp of Apple Cider Vinegar in salads as a dressing to give them a sour taste. Pairing an ACV-based dressing with vegetables does double duty for your digestion, as both the fibre in the veggies and the probiotics in the ACV can boost digestive health. A tablespoon of apple cider vinegar only contains three calories and no fat, so when it is combined with other healthy ingredients (including healthy fats) you have a salad dressing that tastes good.
2. Add 1 tbsp of lemon juice or cinnamon powder or cayenne pepper or everything together to your ACV. It will naturally help in burning your fat.
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