The Surprising Benefits of Apple Cider Vinegar for Weight Loss

Plus bonus vinaigrette recipe

You may be pleasantly surprised to know that a common household ingredient offers weight loss benefits according to research published in BMJ Nutrition, Prevention & Health. In this study, researchers wanted to see if drinking apple cider vinegar (ACV) could naturally help with weight loss. Turns out it does more than that! In addition to weight, investigators looked into other health measures like blood sugar, triglycerides, and cholesterol in 120 overweight or obese people.

Interestingly, individuals who consumed just 15 ml ACV as part of their daily diet over 12 weeks experienced significant reductions in weight, body mass index (BMI), and waist and hip measurements, along with lower body fat percentages. This research also resulted in improved health markers, including lower blood glucose, triglyceride, and cholesterol levels. And most importantly, this study indicates that drinking ACV did not result in any harmful side effects, making it a safe option for many individuals.

ACV is a type of vinegar made from fermented apple juice. The production process begins with crushing apples to extract the juice, which is then combined with yeast to convert the sugars into alcohol through fermentation. It is typically characterized by its amber hue and retains many of the beneficial compounds found in apples, including vitamins, minerals, and antioxidants. It’s also extremely versatile. ACV can be used in various culinary applications such as salad dressings, marinades, and pickling.

1.    Salad Dressing: Create a simple, healthy salad dressing by mixing ACV with olive oil, a pinch of salt, and your favorite herbs. Here’s one of our favorites! 

Maple-Vinaigrette: Whisk together 1/3 cup apple cider vinegar, 3 tablespoons maple syrup, 2 tablespoons canola oil, 1 shallot, finely chopped, 1/4 teaspoon ground ginger, pinch of crushed red pepper and pinch of salt until blended. Makes about 1/2 cup.

2.    Beverage: Add a tablespoon of ACV to a glass of water and sweeten it with honey or stevia for a refreshing and health-boosting tonic.

3.    Marinade: Use ACV as a base for marinades to tenderize meat and infuse a tangy flavor.

4.    Sauces: Enhance your sauces and condiments, such as homemade BBQ sauce or ketchup, by incorporating apple cider vinegar.

5.    Pickling: Use ACV as a key ingredient in pickling brine to make tangy, homemade pickled onions.

Published July 1, 2024