Apple Cider Vinegar

Apple cider vinegar is one of the most common types of vinegar produced worldwide. It is touted as a natural health cure, with a number of suggested health benefits. Some of these health claims have potential, with small studies to back them up. Others, however, have little to no evidence of their validity.

What Is the Apple Cider Vinegar Diet?

The diet centers on apple cider vinegar, which is low in calories and contains B vitamins. B vitamins are a building block for good health, playing a key role in keeping you energized and with a good metabolism.

You can buy apple cider vinegar at most grocery stores or online. The premise of the apple cider vinegar diet is to simply increase your intake of the vinegar. Some people do it by drinking it straight or diluted in water, usually at mealtimes, while others make a point to use it regularly in their meals.

The Truth

You’ve heard it before but we’ll say it again: there’s no magic bullet for weight loss, and apple cider vinegar is no exception. Nothing beats a healthy, balanced diet, minding portions and adding more activity. However, there may be small health benefits associated with apple cider vinegar. So while we wait for the researchers to dig deeper, we’ll be enjoying these salads that use apple cider vinegar in the dressing. Most of the studies about ACV have been done on animals—or in really small groups of people. There is one study of people that showed ACV may slow digestion of food and liquid, which may help stabilize blood sugar. But overall, there is not much science to support many of the claims.

Still, ACV is just fermented apple juice—and fermented foods can increase the good bacteria in the gut that are linked to healthier weights.


Although most healthy people can take apple cider vinegar in small amounts with no problem, taking too much may cause throat or stomach irritation. It can also interact with certain medications, such as insulin or diuretics. Do not take any home remedy, including apple cider vinegar, without talking to your doctor first. Tell him if you are taking any prescription, over-the-counter or herbal medications to avoid potentially dangerous interactions.

Should you give it a try?

Unfortunately, there’s no definitive yes or no answer. If you decide to increase your intake of apple cider vinegar, I suggest eating more salads that are topped with a dressing made from apple cider vinegar and oil. This will increase vegetable intake, which is helpful for weight loss, and will also get in the vinegar you want.

No matter what, don’t think of apple cider vinegar as weight-loss magic. Though it may aid in digestion and increase satiety, it should always be in addition to — and not instead of — a healthy diet and lifestyle.