Myth or fact: apple cider vinegar helps you lose weight
NutritionKey points
- There are few studies; they are small and short, with small or mixed effects on weight.
- A modest effect on blood sugar after meals is possible, but it does not replace treatment.
- Undiluted vinegar erodes tooth enamel and can irritate the esophagus.
- Vinegar in salad dressing is fine; shots on an empty stomach are questionable.
Myth: a glass of vinegar water in the morning “burns fat”
Viral videos show people drinking apple cider vinegar on an empty stomach, promising a flatter belly, less appetite and a “detox”.
Fact: the evidence is weak and the side effects are real
A systematic review of apple cider vinegar studies found little scientific evidence: the studies were small, short and of varying quality. Effects on body weight were mixed, and effects on blood sugar and lipids were possible but modest. The authors also described side effects: tooth enamel erosion, irritation of the esophagus, and cases in which long-term use of large amounts was linked to low potassium (Launholt et al., 2020).
What works better
- more fiber from vegetables, beans and whole grains, which also blunts blood sugar rises after meals;
- a 10- to 15-minute walk after eating;
- fewer sugary drinks and ultra-processed foods.
Frequently asked questions
Is it harmful to drink apple cider vinegar every day?
A small amount in food is safe for most people. Drinking undiluted vinegar is not a good idea: it is acidic and damages enamel and mucous membranes.
What about ACV gummies?
Gummies add sugar and have even less evidence behind them. They are not a weight-loss tool.
Sources
- Launholt et al. (2020). Safety and side effects of apple vinegar intake and its effect on metabolic parameters and body weight: a systematic review. European Journal of Nutrition 59(6):2273-2289. doi:10.1007/s00394-020-02214-3
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