![]() However, more research is needed.Īpple cider vinegar is relatively safe to consume but can cause side effects in some people. (15–30 mL) of apple cider vinegar each day for several months may increase weight loss in people with overweight. You can stir it into a glass of water and drink it before meals or mix it with oil to make a salad dressing.Īpple cider vinegar is more likely to aid weight loss when combined with other diet and lifestyle changes. Therefore, more high quality research is needed ( 10). However, a recent review concluded that there is insufficient evidence to support the use of apple cider vinegar for weight loss. each day have also been found to help people lose nearly twice as much weight in 3 months compared to people who didn’t consume apple cider vinegar ( 9). (15 or 30 mL) of apple cider vinegar daily for 3 months helped people with overweight lose an average of 2.6 and 3.7 pounds (lbs.), or 1.2 and 1.7 kilograms (kg), respectively ( 8). Though more research is needed on the long-term effects of vinegar, it may help people lose weight by suppressing appetite when consumed alongside a meal ( 7). ![]() (20 mL) of apple cider vinegar diluted in water immediately before a high carb meal can reduce blood sugar spikes. It should be mixed with a few ounces (oz.) of water and consumed right before a high carb meal ( 1).Īpple cider vinegar does not significantly lower blood sugar when taken before a low carb or high fiber meal ( 4). Generally, taking 4 teaspoons (tsp.), or 20 mL, of apple cider vinegar before meals has been shown to significantly reduce blood sugar levels after eating ( 2, 3). Interestingly, only a small amount of apple cider vinegar is needed to have these effects. It also improves insulin sensitivity, which helps your body move more glucose out of the bloodstream and into your cells, thus lowering blood sugar levels ( 2). When taken before a high carb meal, vinegar slows the rate of stomach emptying and prevents large blood sugar spikes ( 1). Share on Pinterest Image credit: 365mm/Stocksy/Adobe StockĪpple cider vinegar is often recommended as a natural way to control blood sugar levels, especially for people with insulin resistance.
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