Celebrities such as Megan Fox, Heidi Klum, and Miranda Kerr swear by apple cider vinegar to lose weight and its other benefits. Fox adds it to water for use as a dietary cleanse. Klum take vinegar sips to control cravings. And Kerr uses it as a salad topping to stay slim. With so many toned and trimmed A-list stars singing the praises of apple cider vinegar, you might be headed to the pantry to down the strong-smelling stuff. But before you do, it’s best to keep your expectations in check.
Is Apple Cider Vinegar Bad for You?
The quick answer is no. Experts in natural medicine say apple cider vinegar can aid in acid reflux, blood pressure reduction, and improving diabetes. As a topical, apple cider vinegar can be used to whiten teeth, condition your hair, and tone your skin–heck, you can even clean your sinks and counters, chemical-free!
When it comes to apple cider vinegar and weight loss benefits, it’s important to remember that like most things in life, it’s no quick fix. A study published in the Journal of Functional Foods showed that participants who drank eight-ounces of water mixed with a tablespoon of apple cider vinegar before a meal had lower blood sugar levels than participants who didn’t sip on the vinegar mix. The lower blood sugar was the result of the vinegar’s acetic acid blocking the body’s ability to breakdown starch. Lower starch breakdown equals fewer calories for your body to absorb.
While fewer calories sounds a lot like weight loss (and you’re right), the results of this research were considered subtle. Over time, you might see a slight difference in the number on the scale or how your clothes fit, but you’d likely see better—from strength training, drinking plenty of water, and eating a diet rich in nutrients from whole foods.
How to Add in Apple Cider Vinegar
Even though most mainstream dietitians and medical experts believe more research is needed on apple cider vinegar’s effect on dropping weight and burning fat, that doesn’t mean you have to
avoid it. Like we said, there are some health benefits so long as your body can tolerate the tart stuff.
Instead of drinking it in water, which can be a lot to stomach, go the route Kerr uses as and turn it into a salad dressing. You can add flavor and moisture to your bed of greens and veggies, and anything to help you eat more produce is a good thing. With a few ingredients that you likely already have in your kitchen, you can use apple cider vinegar to whip up a tasty topping that is typically healthier than the pre-bottled dressings from the grocery store.
Apple Cider Vinaigrette Recipe
In a small bowl, whisk together:
- 1 tablespoon apple cider vinegar
- 3 tablespoons olive oil
This is a great base to eat as is with a dash of salt and pepper. But when you want to try something different, add flavor by adding herbs such as basil, cilantro, or thyme. For something more savory, mix in grated Parmesan and chopped onions and garlic. Go spicy with a dash of red pepper flakes and a teaspoon of Dijon mustard. And for a sweeter side, add a tablespoon of honey and grated ginger.
What is your favorite salad dressing flavor? Tell us in the comments!
Resources:
Eden Nuganics Co UK
Carrie Anton is a freelance writer focusing on health, fitness, and sports. She's been published in Self, Women's Health, Oxygen, and Maximum Fitness.
I dig agave nectar and lime juice. I will definitely try apple cider vinegar to mix things up. Thanks, Carrie!
Hope it works out well for you. And I’m intrigued by agave nectar and lime juice! Gotta try that.