What are the benefits of apple cider vinegar for weight loss?

Dieters had been pinning their hopes on apple cider vinegar long before Victoria Beckham made her recent endorsement on Instagram.  But what is it about this store cupboard staple that's causing such a stir?  

What is apple cider vinegar?

The recipe for apple cider vinegar? Mix chopped-up apples, water and sugar and leave it to ferment. During the fermentation process, the apples will produce acetic acid. Easy...

How do you use apple cider vinegar?

With a distinctly acidic taste, it's frequently used in salad dressings. Heralded as one of the latest health trends, some people also dilute it with water to drink. 

What are the benefits of drinking apple cider vinegar?

A few studies have found that drinking apple cider vinegar can help manage blood sugar levels and aid weight loss. However, registered dietitian and BDA spokesperson Alana MacDonald argues there's not enough evidence to support these claims. "As a professional using evidence based practice, I would not be recommending the incorporation of apple cider vinegar as a measure to improve health," she says.

So where have these claims come from? In a study carried out on adults with Type 2 Diabetes by the American Diabetes Association, researchers found that two tablespoons of vinegar before going to sleep helped moderate glucose concentrations. 

In a bid to decipher whether these claims were true, the BBC carried out a study on 30 people and found that while drinking dilute apple cider vinegar had no effect on weight loss or inflammation in the body, it did appear to bring blood sugar levels down.

But 30 people is a very small sample and dietitians require further investigations to be carried out before they validate those claims. "The methods, size and duration of these studies doesn’t provide satisfactory evidence to support real benefits," says Alana. 

What are the benefits of apple cider vinegar for weight loss?

Anecdotally, people who try apple cider vinegar to achieve their weight loss goals report greater feelings of satiety and fullness. However, as with other health claims made about drinking cider vinegar for health reasons, there needs to be more evidence before professionals can make solid conclusions. 

How much apple cider vinegar should you drink in a day?

While a small amount of apple cider vinegar used in salad dressings is unlikely to be harmful, dietitians are concerned about over-use. "There is some professional caution regarding dental health (tooth enamel erosion) and oesophageal irritation due to its acidic nature," says Alana. 

Instead, she advises people wanting to achieve the desired health benefits to improve their diet in other ways. "A diet which is high in fruit, veg, beans, pulses, fish and lean meats will support weight loss, lowering blood sugar and reducing cholesterol," she says.