Apple cider vinegar is often hailed as a tonic for curbing appetite. Our weight-loss columnist and type 1 diabetic, Alice Dogruyol, finds out whether the fermented juice really can help with weight management and blood sugar balance.

Words: Alice Dogruyol. Images: Shutterstock and various brands, headshot: David Venni

As a type 1 diabetic, I’ve always steered clear of sweet balsamic vinegars and sugary dressings. It’s alarming how many salad dressings and sauces are laden with sugar, honey, or pomegranate molasses. When ordering a salad at a restaurant, I always request the dressing on the side – no way I’m turning a healthy meal into a sugar-laden blood-sugar fiasco. Apple cider vinegar (ACV), however, is my go-to.

It’s a valuable ally in weight management and overall metabolic health and has been one of my kitchen staples for as long as I can remember. I drizzle it on everything – salads, fish, roasted veg, sauces, and I even put a dash in smoothies. My love affair with this golden elixir started well before Victoria Beckham and the Hollywood health set turned it into a wellbeing craze. It wasn’t until recently that I became aware of its many health benefits – I always just loved the taste.

Apple cider vinegar is produced using apples and water. The apple juice is fermented to become raw, unfiltered ACV, often mixed with a cloudy substance called the “mother,” which consists of proteins, enzymes, and probiotics – beneficial bacteria that promote gut health. A groundbreaking 2009 study published in the journal Bioscience, Biotechnology, and Biochemistry revealed a striking discovery: ACV can spur significant weight loss.

Researchers divided 175 obese but healthy participants into three groups. One group drank a beverage with one tablespoon of vinegar, another consumed a drink with two tablespoons, and a control group received a placebo. After just 12 weeks, the vinegar drinkers showed noticeable reductions in body weight, fat percentage, and waist circumference. Since then, so many more studies have been conducted with the same promising results.

So, what’s the secret? The key lies in acetic acid, a primary component of ACV. This potent acid works wonders on metabolism and is thought to suppress body fat accumulation by tweaking genes involved in fat oxidation and synthesis. Acetic acid is also said to increase feelings of fullness and curb appetite, ultimately reducing food intake. Personally, I try to start my meals with a salad dressed in ACV. I find it slashes my hunger pangs and helps me eat less, which is always helpful.

I also notice that it curbs my blood sugar spikes after meals. This is likely due to its influence on slowing down the stomach’s emptying rate, ensuring a gradual release of glucose into the bloodstream. For those battling insulin resistance in type 2 diabetes, ACV has shown promise in enhancing insulin sensitivity. As a type 1 diabetic, I’ve noticed similar benefits, and anything that helps regulate blood sugar, reduce fat storage, and boost metabolism is worth a try.

Beyond blood sugar control and weight loss, ACV boasts probiotic properties that nurture a healthy gut microbiome. A thriving gut microbiome translates to better digestion, enhanced metabolism, and reduced inflammation – and who doesn’t want that?

ACV Reduces Fat Storage

Jessie Inchauspé, also known as the Glucose Goddess, is a biochemist and author who has extensively studied the effects of diet and ACV on blood sugar levels. She is the person who first alerted me to the benefits of ACV, noting: ‘Apple cider vinegar can significantly blunt the blood sugar spike of a meal when taken beforehand. This means less insulin is needed to manage your blood sugar levels, leading to more stable energy and reduced fat storage.’

It’s an acquired taste. If it’s not going on a salad, I try to dilute a couple of tablespoons of ACV in water and sip it through a straw about 20 minutes before my meal. Just like with lemon water, it’s crucial to protect your tooth enamel and esophagus. ACV can cause throat irritation if not diluted enough, which can be unpleasant. For maximum impact, try drinking it before meals or at bedtime. You’ll find that you get used to it, and consistency is key to reaping its benefits, although I don’t fancy drinking it every day.

If you aren’t hardcore enough to drink ACV in water or drizzle it on your food, there are other ways to harness its powers. I recently came across a delicious canned sparkling ACV drink that I keep in the fridge as a treat. I did a taste test with friends recently at a dinner party, and everyone was pleasantly surprised by how delicious and refreshing it tasted. The brand is called Apeal Wörld, and they have three sugar-free ACV drinks in their range, each designed to address a particular aspect of health.

  • Metabolism: Supports digestion and enhances energy levels, featuring a spicy mix of cinnamon, clove, and vanilla. It tastes like a healthy cola with a fraction of the carb content – only 13g of carbs per can, with none coming from sugar. The sweetness comes from organic vegetable glycerine, making it a perfect pre-dinner low-carb apéritif. For perspective, a can of Coke contains a staggering 39g of carbs, all from sugars. I haven’t had one of those since about 1999.
  • Defence: Crafted to bolster your immune system with a nice dose of ginger.
  • Activate: Infused with lemon and mint, designed to energize and hydrate.

Apeal Wörld ACV drinks were created with the vision of making a health drink that not only included the benefits of ACV but also tasted great. And they have definitely succeeded – all three are irresistibly good. Founder Salka Backman said: ‘We love apple cider vinegar as part of our efforts towards a healthier lifestyle. It’s known for reducing cravings and regulating glucose spikes and crashes while improving mood and metabolism. We used spices and all organic ingredients without adding any sugar. This is our daily dose of ACV, and we think the result is amazing, and we hope you do too.’

Connect with Alice at instagram.com/Alice_Dogruyol.

Read Alice’s weight loss columns here!