Apple cider vinegar may be an effective solution to balance blood sugar and reduce sugar cravings.

There is some evidence to suggest Apple cider vinegar (ACV) could help with the following:

• Lower blood glucose levels
• Decrease sugar cravings
• Decrease hunger
• Help with weight management

What the research says

Digestion

One study suggests apple cider vinegar (ACV) may reduce blood sugar by slowing digestion and delaying how long it takes for your stomach to empty food into your small intestine. This gives your body more time to remove glucose from your blood. Also, the stomach emptying slower would help you feel fuller for longer, decreasing appetite and therefore helping with weight management.

Weight management

The most frequently referenced research investigating a link to weight reduction was conducted in 2009 involving 175 Japanese participants classified as “obese,” aged 25 to 60. These individuals were divided into three separate groups. According to Japanese criteria, each participant had a body mass index (BMI) ranging from 25 to 30. Individuals with high cholesterol, diabetes, or those on medication were not included in this study.

During a span of 12 weeks, participants were divided into groups that drank a daily beverage containing either one tablespoon of vinegar, two tablespoons of vinegar, or none whatsoever. By the conclusion of the three-month study, individuals who ingested any vinegar showed a reduction in body weight, a decreased body mass index, lower levels of visceral fat, a smaller waist circumference, and reduced triglyceride levels compared to the control group that did not consume vinegar.

That seems impressive at first glance, but when you examine the actual weight reduction, it tells a different story. Just 2 to 4 pounds in three months compared to a placebo. That averages out to about a third of a pound weekly. Typically, people who diet achieve much more substantial results, so you’d definitely need to implement additional strategies for meaningful weight loss.

Appetite

A 2005 study involving 12 individuals indicated that those who consumed vinegar with bread during meals experienced increased satiety. The research is very limited though, with small sample sizes.

Fat built-up

Research indicates that acetic acid, the key ingredient in apple cider vinegar, may reduce fat build-up and metabolic issues in overweight rats. Although rats are not human, they have long served as the preferred species for biomedical research animal models due to their anatomical, physiological, and genetic similarity to humans.

How to take apple cider vinegar

A drink

Mix no more than a tablespoon of apple cider vinegar into an 8-ounce serving of water, tea or another liquid. Don’t drink more than one serving a day. Drinking ACV can be harmful to teeth, the oesophagus and digestive system. It’s best to dilute it and never drink it straight.

Supplements

People who don’t like the strong smell or taste of vinegar may be interested in apple cider vinegar pills.

The recommended daily dose of ACV is 250mg maximum per day, which is the equivalent of one teaspoon. Desistal’s Sugar Cravings Control contains 15mg of apple cider vinegar. The low amount of ACV in our supplement means you can get the benefit of ACV along with the other glucose management ingredients, while minimising the risks of effecting the teeth or digestive system.

Summary