WEBVTT - Does Apple Cider Vinegar Really Help With Weight Loss? 

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<v Speaker 1>Welcome to brain Stuff from how Stuff Works, Hey, brain

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<v Speaker 1>Stuff Lauren vogelbamb here. Apple cider vinegar has been making

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<v Speaker 1>these social media rounds as the weight loss cure to jure.

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<v Speaker 1>Maybe you've seen videos of dr Oz touting the health

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<v Speaker 1>benefits of apple cider vinegar, or of YouTubers claiming to

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<v Speaker 1>have shed ten pounds of belly fat in just seven

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<v Speaker 1>days by drinking apple cider vinegar cocktails before meals. Even

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<v Speaker 1>if we know, the health claim sound too good to

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<v Speaker 1>be true. For anyone who struggles with their health and

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<v Speaker 1>body image as it relates to their body weight, it

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<v Speaker 1>can be tempting to try any weight loss regimen that's

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<v Speaker 1>so cheap, all natural, and seemingly effortless. So what's the deal?

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<v Speaker 1>Can apple cider vinegar really help you lose weight? First?

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<v Speaker 1>A quick explainer on apple cider vinegar versus other types

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<v Speaker 1>of vinegar. The active ingredient in all vinegar is acetic acid.

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<v Speaker 1>Most of the vinegars we commonly eat or cook with

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<v Speaker 1>a white vinegar, red wine vinegar, balsamic, and apple cider

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<v Speaker 1>contain between five and six percent acetic acid, though mild

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<v Speaker 1>rice vinegar can be as low as two to four percent.

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<v Speaker 1>When people talk about the health benefits of apple cider vinegar,

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<v Speaker 1>they're really talking about the health benefits of having more

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<v Speaker 1>acetic acid in your diet. You could consume any vinegar

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<v Speaker 1>to get the same effect, but the relatively mild and

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<v Speaker 1>sweet flavor of apple cider vinegar is more palatable barely

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<v Speaker 1>when mixed into a beverage, which has boosted its popularity. Plus,

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<v Speaker 1>there are several brands of raw, organic, unfiltered, and unpasteurized

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<v Speaker 1>apple cider vinegar that have achieved a cult following for

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<v Speaker 1>their purported health benefits. But what does the research say.

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<v Speaker 1>We spoke with Deborah Murphy, a registered dietitian in Chicago,

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<v Speaker 1>who says the current scientific research on the weight loss

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<v Speaker 1>benefits of apple cider vinegar is limited, although there have

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<v Speaker 1>been a handful of small studies that make a case

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<v Speaker 1>for this health remedy. Several animal studies showed that doses

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<v Speaker 1>of acetic acid seemed to suppress the accumulation of body

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<v Speaker 1>fat in mice that were fed high fat diets. The

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<v Speaker 1>biggest human study to date from fourteen followed the progress

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<v Speaker 1>of a hundred and seventy five obese adults in Japan.

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<v Speaker 1>Some of whom were given a beverage containing one or

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<v Speaker 1>two tablespoons that's fifteen or thirty million liters of apple

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<v Speaker 1>cider vinegar every day with their meals, and some who

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<v Speaker 1>were not. After twelve weeks, the folks who drank a

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<v Speaker 1>little vinegar every day lost two to four pounds that's

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<v Speaker 1>one to two kilograms, compared to no statistical improvements in

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<v Speaker 1>the group who did not drink the vinegar. Low and

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<v Speaker 1>slow decreases in weight are definitely the safest and healthiest

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<v Speaker 1>way to lose weight, but only losing two to four

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<v Speaker 1>pounds over three months that's a third of a pound

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<v Speaker 1>a week hardly qualifies as a secret weight loss cure,

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<v Speaker 1>as some claim apple cider vinegar to be. Other much

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<v Speaker 1>smaller studies have linked apple cider vinegar to slowing down

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<v Speaker 1>gastric emptying, which is the time it takes for food

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<v Speaker 1>to move from the stomach to these small intestine. In

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<v Speaker 1>an experiment involving just ten people with type one diabetes,

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<v Speaker 1>the folks who drank a little apple cider vinegar each

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<v Speaker 1>day kept food in their stomach longer, and their stomach

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<v Speaker 1>size also swelled more after eating a meal. Both of

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<v Speaker 1>these findings support the idea that apple cider vinegar could

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<v Speaker 1>help you feel fuller and stay fuller longer, although the

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<v Speaker 1>scientific proof there is still modest, Murphy said, Unfortunately, there

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<v Speaker 1>is still no single food that holds the secret to

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<v Speaker 1>weight loss. Despite what many on the Internet may say

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<v Speaker 1>about apple cider vinegar, the only way to achieve and

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<v Speaker 1>sustain weight loss is the same thing you've likely heard

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<v Speaker 1>a hundred times before. Eat healthy and move your body.

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<v Speaker 1>Even if apple cider vinegar isn't the cure all it's

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<v Speaker 1>sometimes cracked up to be, it can still be part

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<v Speaker 1>of a healthy diet and lifestyle. There's even promising research

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<v Speaker 1>underway about apple cider vinegar and insulin response. A small

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<v Speaker 1>study did show that vinegar can significantly improve insulin sensitivity

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<v Speaker 1>in diabetic and pre diabetic patients after a high carb meal.

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<v Speaker 1>We also spoke with Cynthia Sass, a performance nutritionist based

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<v Speaker 1>in New York and Los Angeles, who warns against drinking

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<v Speaker 1>apple cider vinegar straight because the acetic acid can wear

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<v Speaker 1>away tooth, enamel, and even burn the esophic guess. If

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<v Speaker 1>you want to give apple cider vinegar beverages a try,

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<v Speaker 1>Sauce recommends swirling two teaspoons. That's about nine millilaters of

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<v Speaker 1>apple cider vinegar, plus a teaspoon about four point five

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<v Speaker 1>millilaters of honey, and a cup of warm water once

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<v Speaker 1>a day, but she says don't go overboard on the

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<v Speaker 1>quantity or frequency. There's also no reason that apple cider

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<v Speaker 1>vinegar has to be imbibed in order to access any

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<v Speaker 1>potential health benefits. Murphy suggests working it into your existing recipes,

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<v Speaker 1>making a vinegrette for your salads at Tanging cole Slaw,

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<v Speaker 1>a marinade for chicken or fish, or adding some to

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<v Speaker 1>sauteed greens to give them a punch. Today's episode was

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<v Speaker 1>written by Dave Ruse and produced by Tyler Clay. For

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<v Speaker 1>more on this and lots of other healthy topics, visit

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<v Speaker 1>our home planet, how Stuff works dot com