Eastern medicine uses certain foods and herbs to promote health, but the uses are not always backed by science. An example is the apple cider vinegar detox, and its consequent weight loss. Although they claim that vinegar can detoxify the liver, scientists in the West have not investigated the claim.
How can apple cider vinegar detoxify?
The apple cider vinegar cleanse involves consuming 1 or 2 tablespoons of raw apple cider vinegar mixed with 220 grams of water. Some people add honey, lemon juice, maple syrup, or spices. The mixture is consumed for several days to a month, and many people choose to drink it three times a day . Always consult your doctor before adding this to your regular diet.
Proponents say that detoxification promotes weight loss and offers a wide range of other health benefits. However, it's important to note that the number of studies on apple cider vinegar is small. While some suggest it may have value for various health conditions, other research indicates that at least some of the claims associated with it are based on folklore rather than evidence.
The Vinegar Diet: Does It Work For Weight Loss?
Harvard Health Publishing reports that the limited number of studies available does not provide evidence that apple cider vinegar effectively aids in weight loss. The institution says the most frequently cited study is an April 2009 clinical trial published in Bioscience, Biotechnology & Biochemistry. Researchers compared the effects of consuming one or two tablespoons of vinegar with those of consuming none at all. After three months, participants who ingested the daily dose of vinegar showed slight weight loss and a decrease in abdominal fat and triglycerides.
Some proponents of apple cider vinegar promote it as an appetite suppressant. According to a small study from May 2014, published in the International Journal of Obesity, this potential benefit remains unproven. Researchers observed how appetite was affected by drinking a beverage containing vinegar and compared their findings to the effects of drinking a placebo. Those who drank the vinegar beverage showed a reduction in appetite, but this was associated with nausea, leading to the conclusion that vinegar is not a natural appetite suppressant.
Another experiment from May 2016, published in the Annals of Cardiology and Angiology, involved rats, but its positive findings indicate that apple cider vinegar may be beneficial for weight loss in humans because it prevents some of the harmful health effects of eating a high-fat diet. The authors state that the vinegar improved blood glucose and lipid levels and appeared to prevent the atherosclerotic effect on the arteries.
Apple Cider Vinegar Diet Benefits
Some small studies are preliminary and do not offer definitive proof of the effectiveness of vinegar in treating or preventing diabetes or any other disease. Taken together, however, they indicate that apple cider vinegar may be at least somewhat beneficial to health.
The findings of a small study from May 2015, published in the Journal of Diabetes Research, suggest that apple cider vinegar has an antidiabetic effect. Focusing on people with diabetes, the clinical trial compared the effects of consuming vinegar before meals with those of consuming a placebo. The vinegar reduced the postprandial rise in insulin, blood sugar, and triglycerides . The results demonstrate that the benefits may be due in part to vinegar's ability to enhance insulin action in skeletal muscles.
In another small clinical trial published in the April 2018 issue of the Journal of Functional Foods, vinegar improved the metabolic profile of 39 obese participants. After taking 1 tablespoon of vinegar daily for 12 weeks, the individuals experienced a reduction in triglycerides and total cholesterol, along with a decrease in HDL, also known as “bad” cholesterol.
Science also shows that apple cider vinegar may have antifungal properties. An April 2018 case report published in the International Journal of Dentistry and Oral Health involved a 69-year-old candida patient treated with vinegar; after seven days, the infection was reduced by 94 percent. In a November 2017 case report presented in Alternative Therapies in Health and Medicine, a 32-year-old woman with candida that had not responded to other interventions was treated with vinegar, and the infection cleared.
Apple cider vinegar has demonstrated antibacterial effects in test-tube studies. Research published in January 2018 in Scientific Reports revealed that vinegar could be valuable in treating antibiotic-resistant infections. After testing vinegar on cultures of various types of bacteria, scientists concluded that its antimicrobial properties have "clinical therapeutic implications."
A study from April 2017, published in the European Journal of Nutrition, was conducted on rats, but it's worth mentioning because it suggests the possibility that vinegar may help lower blood pressure. The authors state that, although scientists have reported vinegar's blood pressure-lowering effect, the underlying mechanism of action is unknown. They concluded that vinegar stimulates AMP-activated protein kinase, which is a key regulator of cellular metabolism.
Side effects of apple cider vinegar
Although the apple cider vinegar "detox" is not a substitute for a healthy lifestyle that includes a nutritious diet, exercise, adequate sleep, and abstinence from smoking, it appears to offer wellness benefits. The University of Chicago Medicine states that vinegar is generally safe, but you should be aware of potential side effects.
The acetic acid in vinegar can erode tooth enamel , so dilute it before drinking and rinse your mouth with water afterward. People with chronic kidney disease may not be able to handle excess acid.
The University of Washington recommends taking no more than 1 or 2 tablespoons of apple cider vinegar per day. Consuming large amounts can lower potassium levels , an effect that could have serious consequences. Vinegar also interacts with certain medications, including diuretics, laxatives , and medications for heart disease and diabetes.
Because large amounts of vinegar can irritate the throat , you shouldn't consume more than the recommended daily limit. An alternative to drinking diluted apple cider vinegar is to incorporate it into your food. Add it to salad dressings, juices, smoothies, sauces, and soups.