By Let’s Move Quad Cities Nutritionist Blogger, Jeni Tackett RD, LD

Apple cider vinegar has been touted as a cure-all. Health claims for drinking apple cider vinegar include weight loss, lowered blood sugar, and detoxing of the body. If you do a Google search for the benefits of apple cider vinegar, you will find a whole list of claims.

The question is: Are any of the claims true?

The Health Claims and Facts:

• Probiotics: Apple cider vinegar is made from fermented apple juice. It contains some probiotics which are healthy bacteria that can keep your gut healthy.

• Weight loss: The only study done in humans to see if consuming 1-2 Tablespoons of apple cider vinegar lead to weight loss was done in Japan. It found a 2-pound weight loss over 12 weeks with apple cider consumption. This one study is not enough to make a recommendation to consume apple cider vinegar daily. Study participants were also told to reduce alcohol intake which may have been the cause of weight loss.

• Detox: There is no research to support apple cider vinegar as a detox for the body. Our liver and kidneys are capable of detoxing harmful substances in the body. The best way to detox your body is by eating a healthy diet, exercising, and drinking water.

• Lowered blood sugar: A few small studies* (see below) have been performed to study the effect of apple cider vinegar on absorption of carbohydrate from a meal. These studies found that 1-2 tablespoons of apple cider vinegar before a high carbohydrate meal may slightly improve the glycemic response to the carbohydrate. These studies were too small to make recommendations to drink apple cider vinegar before meals.

The Risks:

• Apple cider vinegar is acidic and can break down the enamel of your teeth. If you decide to drink apple cider vinegar, make sure to dilute it with water and do not exceed 2 tablespoons per day.

• Apple cider vinegar can cause nausea and stomach upset. If you start drinking apple cider vinegar, start off small, with just 1 tablespoon or less.

The Bottom Line:

The key to being healthy is eating a healthy diet and exercising regularly. Just drinking apple cider vinegar does not make for a healthy lifestyle.

The best way to reap the benefits of apple cider vinegar is through salad dressings or as an ingredient in recipes. Using any kind of vinegar adds flavors and the benefits of the acetic acid.

* Sources of lowered blood sugar studies include:

http://care.diabetesjournals.org/content/27/1/281

https://www.nature.com/articles/1602197/figures/1

http://www.braggacv.com/graphics/2013%20Johnston%20ACV%20Study_H.pdf)

Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Unity Point-Trinity. Jeni counsels her clients on weight loss and nutrition. You can read Jeni’s bio and other blog posts by clicking here.