Apple cider vinegar has many benefits. Among these are its supposed beneficial effects on digestion and weight loss. What is it really? The gastroenterologist and dietician respond.
To lose weight or fight digestive disorders, some people try all the supposed “miracle cures”. One of the most common is cider vinegar. This drink, obtained as a result of the fermentation of apple juice and rich in acetic acid, is known for its particularly interesting properties for the body, particularly for nutrition. What is it really? We take into account.
Better digestion
Among the many virtues attributed to apple cider vinegar is its effect on digestion. An asset endorsed by gastroenterologist and book co-author Julien Scanzi Incredible microbiota! A Journey to the Heart of the Gut’s Amazing Powers (1). “The acetic acid contained in apple cider vinegar really promotes the secretion of digestive enzymes, particularly gastric juice (an acidic fluid that aids in the assimilation of food, editor’s note), which prepare the stomach for digestion. Apple cider vinegar is also valuable for gut health. “Acetic acid contains probiotics, these good bacteria that support the microbiota,” which reduces digestive upset, adds nutritionist Violet Petrou.
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Slimming ally.
Apple cider vinegar is also known to promote weight loss. Although there is no “miracle drug for weight loss,” remembers gastroenterologist Julien Scanzi, the fermented liquid actually makes it possible to “regulate blood sugar,” that is, the level of sugar in the blood. Clearly, the drink helps limit the effects of blood sugar spikes caused by eating sugary foods (starchy foods, cookies, bread, etc.) during a meal. Thus reducing cravings for sweets throughout the day. “Apple vinegar also causes a feeling of satiety, which allows you to reduce the number of calories consumed during a meal,” adds the nutritionist.
A study published in March 2024 in the journal BMJ Nutrition, Prevention & Health looked at daily consumption of cider vinegar, diluted in water on an empty stomach in the morning, in overweight or underweight people. Result? Taking it daily for 4 to 12 weeks “is associated with significant reductions in weight, body mass index, waist and hip circumference, and body fat ratio.” Other older studies have already shown that the fermented liquid promotes the release of fat and reduces the formation of fat cells. However, this research (small in number and mostly conducted on mice and rats) still needs to be taken with a grain of salt, the two experts warn.
While apple cider vinegar is likely to promote weight loss, its use alone will not be enough. Losing weight involves sports activities and healthy and balanced eating habits, recalls Julien Scanzi.
How to consume it?
Apple cider vinegar can be drunk with every meal of the day, right before eating, notes Violette Pétroj. To use it, “you dilute a teaspoon in a little lukewarm water” and drink it before swallowing the rest of your meal. “You can also sprinkle raw vegetable salad with a teaspoon of vinegar and eat it as a snack,” informs the nutritionist. It is important not to exceed the recommended dose (one teaspoon per meal), the gastroenterologist finally warns. Otherwise, there is a risk of “development of tooth enamel erosion or irritation of the digestive system,” he concludes.
(1) Incredible microbiota! A journey to the heart of the gut’s astonishing powersBy Julien Scanzi, published by Leduc, 208 pages, €22.00.
Source: Le Figaro
