Apple cider vinegar may be a “valuable nutritional intervention” in managing obesity, particularly in tandem with lifestyle changes, new research has found.
A review of studies which looked at whether apple cider vinegar supplements improve body composition revealed another key finding – that the strongest benefits were seen in people whose daily intake of apple cider vinegar was 30ml a day.
Along with being used as a condiment, apple cider vinegar is also used as a natural remedy.
It contains bioactive polyphenols and acetic acid, which may bring about improvements in insulin sensitivity, glycaemic control, lipid profiles, and oxidative stress.
Previous studies, which have been small in scale, have recorded inconsistent results when it comes to evaluating the effectiveness of apple cider vinegar on reducing body weight and fat mass.
Researchers reviewed 10 trials involving 861 adults who were from, in the main, Asia, North Africa, and the Middle East.
The majority of the study participants were either overweight or had obesity, or had type 2 diabetes, with average BMIs between 26.5 and 32.1.
Some of the studies included dietary and exercise intervention alongside daily intake of apple cider vinegar.
Control groups were given water, a placebo, metformin, or just lifestyle guidance.
The review of these studies showed that apple cider vinegar significantly reduced body weight and BMI in comparison to the control group, with participants losing on average 7.5 kg.
Researchers also found a link between apple cider vinegar consumption and a small reduction in waist circumference – however, this reduction was only significant among people with type 2 diabetes.
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The team say there are a number of reasons why apple cider vinegar may be effective when it comes to weight loss. These may include slower gastric emptying, improved satiety, modulation of glucose and lipid metabolism, activation of adenosine monophosphate-activated protein kinase (AMPK) pathways, and possible effects on gut microbiota.
The authors concluded: “Apple cider vinegar may represent a valuable nutritional intervention for managing obesity, particularly when combined with appropriate lifestyle modifications.
“However, further studies are needed to determine the true efficacy and safety of apple cider vinegar in the prevention and treatment of obesity.”
Read more in the journal Nutrients
