Some studies have shown that apple cider vinegar may indirectly promote weight loss by suppressing appetite. Does it work and is it safe?
One of the most difficult aspects of maintaining a healthy weight is learning to say no to those tempting high calorie foods. It can be a challenge to turn down the box of warm doughnuts being passed around the office or that second serving of sour cream mashed potatoes. One way to reduce temptation is to eat healthy foods that are filling along with foods that help to suppress the appetite so you’re less tempted when those high calorie treats are offered to you. One food that’s being explored for its potential to suppress appetite naturally is vinegar. Can vinegar be used to suppress appetite?
The type of vinegar that’s received the most interest with regards to suppressing the appetite is apple cider vinegar. Apple cider vinegar is made from apple juice by a process of fermentation which initially yields alcohol which is then further fermented to acetic acid. It’s the acetic acid component of apple cider vinegar that’s believed to have the ability to suppress appetite. The acetic acid makes vinegar quite irritating to the throat and mouth when consumed in an undiluted form. For this reason, avoid drinking vinegar that hasn’t been diluted with water.
Several studies have demonstrated the potential ability of vinegar to naturally suppress appetite. A study conducted in 2005 showed that test subjects who drank apple cider vinegar diluted in water along with eating a piece of bread felt fuller than those who ate the bread without the vinegar. The subjects who drank the diluted vinegar with the bread also had a less pronounced spike in blood sugar than those who ate the bread alone.
The fact that apple cider vinegar appears to blunt the glucose response after a meal is thought to be responsible for it’s ability to suppress appetite. While vinegar has often been called a “fat burner”, the real secret of its effect on weight loss lies in its action on blood sugar levels. This effect seems to be related to its high acetic acid content. Interestingly, a similar effect can be seen with lemon juice which is also acidic.
Should you use vinegar to suppress appetite? While there is some preliminary evidence that apple cider vinegar can suppress appetite naturally, large scale trials have never been conducted to conclusively prove it. Although use of apple cider vinegar is generally safe, using it long term may have adverse effects on bone density and may lower potassium levels. The safest way to get suppress appetite with apple cider vinegar is to add it to your salads and vegetables at every meal, if possible. Avoid drinking large quantities of vinegar or taking apple cider vinegar capsules especially if you have osteoporosis.