The study included 120 adolescents and young adults who were obese or overweight. Most do not have an exercise habit.
Participants were randomly assigned to take 5, 10, 15 ml of apple cider vinegar or lactic acid as a control – mixed in 1 glass of water (240 ml) and taken daily for 12 weeks, in the morning. on an empty stomach.
Participants were asked to record what they ate and their physical activity.
They had their height, weight, waist circumference and body fat measured at the beginning of the study and after 4, 8 and 12 weeks.
Apple cider vinegar helps improve blood sugar levels
They also had blood samples collected to measure their blood sugar, cholesterol and triglyceride levels.
Research results have found that people who drank 1 tablespoon of apple cider vinegar mixed with water every day had improved blood sugar, triglyceride, and cholesterol levels.
Their blood sugar levels were reduced at weeks 4, 8 and 12 after taking them, and their cholesterol and triglycerides were reduced at weeks 8 and 12. Notably, a dose of 15 ml of apple cider vinegar (1 tablespoon) for 12 weeks was The most effective way to reduce the above indicators, according to the health website Healthline (America).
At the same time, they also lost weight, body mass index (BMI) and waist circumference at weeks 4, 8 and 12 after taking it.
The greatest weight loss effect is also achieved at 10 - 15 ml of apple cider vinegar per day, with a loss of nearly 7 kg in 12 weeks.
In contrast, the placebo group only lost less than 0,5 kg in 12 weeks and did not improve much in blood fat and blood sugar indices.
No one experienced any negative side effects from drinking apple cider vinegar.
The researchers also found that the diet and physical activity of the apple cider vinegar group and the control group did not differ. This suggests that changes in body measurements and blood parameters are due to apple cider vinegar consumption.
Apple cider vinegar, made from fermented apple juice, contains acetic acid and polyphenol compounds that may have health benefits.
Drinking apple cider vinegar before meals may also have a positive effect on insulin sensitivity, the study authors say.
Drinking 15 ml of apple cider vinegar (1 tablespoon) for 12 weeks may help improve blood sugar, triglyceride and cholesterol levels.
Safe way to use apple cider vinegar
Absolutely do not drink pure apple cider vinegar. It is necessary to dilute 1 tablespoon of apple cider vinegar in 1 glass of water (240 ml) before drinking.
Researchers warn against drinking apple cider vinegar if you are taking heart or kidney medications.
People with chronic kidney disease may have difficulty handling excess acid when using apple cider vinegar.
Drinking a lot of apple cider vinegar can also interact with medications like digoxin, insulin, diabetes medications, and diuretics, according to Healthline.
People who are allergic to apples or pectin - the fiber in apples, should also not use apple cider vinegar.
You should talk to your doctor or specialist if you experience any unwanted effects after using apple cider vinegar.
