Put one or two teaspoons of apple cider vinegar in a glass, dilute with water – and the drink is ready, which is supposed to be a shortcut to your desired weight. At least if you believe those who share this daily routine on social media. Can this really work?
Daniela Krehl, nutrition expert at the Bavarian Consumer Center, is skeptical about the trend: “It doesn’t hurt to try it out. But you shouldn’t have high hopes.” It doesn’t exist that individual foods can miraculously make you lose weight. The prerequisite for weight loss is always that the body absorbs less energy than it uses, says the nutrition expert. This is best achieved with a combination of exercise and a balanced diet.
Study leaves questions unanswered
There’s a reason why the apple cider vinegar tip is currently making its way across social media: a study from Lebanon that was published in mid-March.
To do this, the researchers divided 120 young adults who were overweight into four groups. Three groups drank apple cider vinegar every morning on an empty stomach, 5, 10 or 15 milliliters each, diluted in water. The fourth group received a placebo with lactic acid. After twelve weeks, it was found that the groups that had taken apple cider vinegar had lost significant weight.
For Daniela Krehl, however, the study results raise many questions. “You don’t know: was it the apple cider vinegar itself or just the acetic acid that would also be in raspberry or wine vinegar, for example? Did the acid simply suppress appetite or did it have a physiological effect in the body? This proof of effectiveness is missing in this study.”
In addition, the number of participants was rather small at 120. And: The authors of the study themselves write that due to the study duration of twelve weeks, long-term effects could not be considered.
Do not brush your teeth immediately afterwards
Anyone who wants to try out for themselves what apple cider vinegar does to the body can do so without hesitation, says Krehl. “It contains many micronutrients, including B vitamins, especially folic acid.” However, you should keep in mind that apple cider vinegar is a processed product. “Of course it doesn’t have as many nutrients as a fresh apple.”
One thing you should keep in mind: do not brush your teeth immediately after drinking the vinegar. “The acid can attack the tooth enamel,” warns Daniela Krehl. If you wait half an hour to brush your teeth or neutralize the acid with a mouthwash, you are on the safe side.
Food supplements with vinegar extract are unnecessary
If you can’t get down such a sour drink, are dietary supplements with apple cider vinegar extract a good alternative? No, says Daniela Krehl. And not just because the powders and capsules cost many times more than a bottle of apple cider vinegar.
Too many questions remain unanswered about how apple cider vinegar works. According to Krehl, it is unclear whether the crucial ingredients are still contained in the highly processed powder.
To get the apple cider vinegar down better, she has another tip: serve it as a switchel. This is the name of a drink for which you mix apple cider vinegar, water, maple syrup, ginger and lemon. So the acidity is accompanied by a little sweetness and spiciness – that might taste better to many people.