Myth or reality?: Apple cider vinegar, is it the solution for weight loss?

Apple cider vinegar is popular in the kitchen for its aroma and flavor that it gives to dishes, but lately it has been attributed various health benefits, including being the magical solution for effective weight loss. But is it true that apple cider vinegar helps you lose weight?

Apple cider vinegar is a liquid obtained from the fermentation of sugars in apples or apple cider, and according to popular beliefs, its consumption could help with weight loss and prevention of obesity. This hypothesis arose from a study that suggests that this substance has an effect on the body that would break down fat, accelerating weight loss.

However, some of its main effects present actions that could be helpful in a proper diet for weight loss. However, it should be noted that these properties have been observed in studies with animals and, therefore, there is a lack of evidence to support their function in humans.

Does vinegar help you lose weight?

Despite having supporting studies, there is no 100% proven scientific research, even experts like Arizona School of Nutrition professor Carol Johnson, stated that although vinegar would have an effect on people's weight, it is imperceptible and it is not a quick solution for weight loss, and there is nothing better than exercising and controlling your diet.

"In reality, there is very little scientific evidence that apple cider vinegar does everything it has been credited with in the past decade," said renowned dietitian Natacha Borrajo. Among its benefits would be the decrease in cholesterol and blood sugar, ideal for improving the symptoms of type 2 diabetes, thanks to its ability to improve insulin sensitivity during a high-carbohydrate meal by 19% to 34%.

Some studies also indicated that apple cider vinegar would be a great ally for heart diseases and it would eliminate cancer cells and reduce tumors, but there are still studies and tests to corroborate this information. It should be noted that there are no miraculous remedies or foods for weight loss, and the only way to achieve it is through a nutritious and balanced diet along with physical activity that will help you achieve your goals.

The cons of consuming apple cider vinegar

'Miracle diets' quickly become popular on the Internet, and people who are looking for a change in their physical state do whatever it takes to achieve it, often affecting their health. While it is true that apple cider vinegar has studies, no scientific health entity endorses it because, to this date, there is no evidence in humans. Despite this, many people consume it without knowing that it could generate certain risks to their health. For example:

• Apple cider vinegar is highly acidic and could irritate your mouth, throat, esophagus, and stomach if consumed frequently or in large quantities. This is especially true if you suffer from gastritis.
• Drinking it together with certain supplements or medications, including diuretics and insulin, could cause low levels of potassium.
• Consuming this apple beverage could deteriorate dental enamel.

Nutrition specialists indicate that what is effective and does not pose a risk to your health is a balanced diet. "Many people go to the extreme of consuming three to four tablespoons of apple cider vinegar or olive oil on an empty stomach, which can cause acidity in the stomach. The most appropriate way is to include it in a diet as naturally as possible, for example, using it to make salad dressings," said Nathaly Aguilar from Nutricionista a Domicilio.