In recent months, the habit of taking apple cider vinegar on an empty stomach It has taken over social media as a cure-all: digestion, weight, and glucose control. Interest is also growing in Spain and Europe, but, as is often the case, it's wise to separate the noise from the facts before casually adopting a routine.
The available scientific literature is limited and with modest resultsSome small studies suggest that the Acetic Acid Vinegar can soften the glycemic response after carbohydrate-rich meals. However, it is not a cure-all, and its use should be part of a healthy lifestyle and under professional guidance if there are underlying health conditions.
What are the benefits of drinking hot water with apple cider vinegar on an empty stomach?
The combination “Hot water + apple cider vinegar on an empty stomach"It's a trend, but there's no solid evidence to show that water temperature or fasting enhances the effect of vinegar. What's relevant, according to studies, is the acetic acid and the context in which it's consumed, especially with high-glycemic-index foods."
When used, the most widespread guideline is 1-2 tablespoons (15-30 ml) diluted in a large glass of water. In healthy people, its greatest benefit is seen when taken just before or during meals with white bread, rice, refined pasta, or sugary juices, where it could modestly attenuate the glucose spike.
Within the European framework, there are no health declarations authorized by the EFSA for apple cider vinegar in relation to weight loss or glycemic control. Therefore, we are talking about a possible one-off supportnot a treatment, nor a substitute for drugs or a balanced diet.
Improve digestion
Its use is becoming popular for ailments such as swelling o heavy digestionThis is partly due to the hypothesis that vinegar might help in cases of hypochlorhydria (low gastric acidity). The reality is that clinical evidence is scarce and inconsistent, and in the presence of gastritis, ulcers, or reflux, it may not be effective. worsen symptoms.
Vinegar too slightly delays gastric emptyingThis promotes satiety and slower digestion in some people, but triggers heartburn or dyspepsia in others. Therefore, if there is a history of digestive problems, It's best to consult with a professional. before trying it.
Detoxify the body
Although it is often repeated, the idea that vinegar “"This is not supported by physiology or clinical evidence. The elimination of substances is carried out effectively by the liver and kidneysAnd there is no evidence that vinegar improves that process.
If the goal is to "reset" habits, the reasonable thing to do is Stay hydrated, prioritize vegetables, fiber, and restAnd limit alcohol and ultra-processed foods. Apple cider vinegar can be part of everyday cooking, but it's not a detox shortcut.
Help with weight loss
Some short-term trials have observed a slight reduction in weight or appetite by including vinegar with meals, as in a diet with apple cider vinegarprobably due to its effect on satiety and postprandial blood glucose. The effect size is, in general, little and not consistent over time.
Vinegar alone does not "burn fat." For healthy weight loss, other factors are important. diet, physical activity, rest and adherenceVinegar, at most, can be a minor addition to specific dishes.
Regulate blood sugar levels
This is the section with the most interesting signals: acetic acid could modestly reduce the glucose peak when taken before or with meals rich in fast-absorbing carbohydrates. The effect varies from person to person and does not replace treatment for diabetes or prediabetes.
In those who use insulin or other hypoglycemic agentsVinegar can increase the drop in blood sugar and cause hypoglycemia if used without supervision. It is essential to... speak with the medical team to adjust guidelines or rule out their use.
Contrary to what is circulating on social media, Take it on an empty stomach It has not shown clear advantages over doing so right before or during a carbohydrate-rich meal. The prudent thing to do is test individual tolerance and maintain realistic expectations.
Precautions and contraindications of taking apple cider vinegar
Being an acid, it can irritate the digestive tractAvoid using it (or check beforehand) if there is gastritis, ulcers, gastroesophageal reflux, gastroparesis or active inflammatory disease.
Attention to the drug interactionsWhen used with diuretics, laxatives, certain antihypertensives, or diabetes medications, vinegar can alter electrolytes or potentiate hypoglycemic effects. In cases of chronic medication, discuss it with your doctor.
According to the dental healthUndiluted or repeated use can erode enamel. Always use well dilutedDrink with a straw if possible, don't brush your teeth right afterwards, and rinse with water.
How to take it safely: Do not exceed 30 ml/dayDivide into 1-2 doses, dilute in a large glass of water, preferably before or during high-carbohydrate meals, and space out 2-3 hours with respect to certain medicationsThe capsules may vary in content and do not guarantee the same effect.
In sensitive populations (pregnancy and breastfeeding without sufficient evidence, renal insufficiency(digestive history, adolescents with eating disorders), the most sensible option is avoid it or individualize it with clinical judgment.
However, apple cider vinegar can have a sensible place at the table: well diluted, with carbohydrate-rich meals And within a healthy overall guideline. It doesn't work miracles, it doesn't "detoxify," and its impact is modest, but it can provide a small boost in postprandial glucose control for some people.
