El vinagre de sidra de manzana es un líquido fermentado hecho de sidra de manzana envejecida y tiene muchos usos. Es un ingrediente sabroso para hacer aderezos para ensaladas, pero algunas personas lo consideran más. Creen que consumir vinagre de sidra de manzana facilita la pérdida de peso e incluso puede mejorar su salud metabólica. ¿Hay algo de verdad en esta idea? Veamos lo que la ciencia ha encontrado hasta ahora sobre el vinagre de sidra de manzana y sus posibles beneficios para perder peso.
Cómo el vinagre de sidra de manzana podría mejorar la pérdida de peso
Los estudios muestran que el vinagre de sidra de manzana reduce modestamente el aumento de glucosa que obtiene después de comer un alimento. Con el vinagre de sidra de manzana a bordo, su glucosa no aumenta tanto después de una comida y su cuerpo no necesita producir tanta insulina. Cuando hay menos insulina, su cuerpo puede descomponer la grasa más fácilmente y es menos probable que la almacene, lo que lleva a un aumento de peso. Otra forma de verlo es que el vinagre de sidra de manzana mejora la sensibilidad a la insulina, lo cual es bueno para la cintura y la salud metabólica. Cuando tiene una mejor sensibilidad a la insulina, es menos probable que acumule grasa abdominal profunda llamada grasa visceral.
Hay otra forma en que el vinagre de sidra de manzana puede darle una ventaja para perder peso. Tiene un leve efecto supresor del apetito, lo que significa que puede comer menos cuando agrega vinagre a una comida. Una forma en que reduce el apetito es disminuyendo la velocidad a la que la comida sale del estómago. Entonces, su estómago permanece distendido por más tiempo. Un estómago estirado activa hormonas que apagan el apetito.
El ingrediente activo responsable de los beneficios del vinagre de sidra de manzana para reducir el azúcar en la sangre es acético[{” attribute=””>acid. Some sources also say that acetic acid modestly boosts resting metabolic rate, although there are few studies to support this statement. If it does, the benefits will likely be modest.
How Effective is Apple Cider Vinegar for Weight Loss?
It’s one thing to have theories and mechanisms by which apple cider vinegar helps with weight loss and weight control, but does it hold up under scientific scrutiny? There are several studies showing that apple cider vinegar helps with weight loss and weight control. One study of 39 people placed on a low-carb diet found that those who added apple cider vinegar to their diet lost more weight over 12 weeks than those who ate only a low-calorie diet without vinegar.
But as Mayo Clinic points out, apple cider vinegar is unlikely to be a magic bullet for weight loss. You’ll get better results if you eat an unprocessed diet, and limit sugar in your diet. However, apple cider vinegar may help with hunger control, and it’s a terrific way to top a salad.
Are There Drawbacks and Risks to Using Apple Cider Vinegar for Weight Loss?
Vinegar is a weak acid, but still has enough acidity to damage and wear away the enamel on your teeth. Some people drink undiluted apple cider vinegar, but don’t do it. It’s hard on your tooth enamel. Once the enamel on your teeth thins or wears away, there’s no way to replace it. There’s also some question about whether the acidity of apple cider vinegar can irritate or damage other delicate tissues, like the lining of your esophagus. If you drink apple cider vinegar, always dilute it to a concentration no higher than 1.5 teaspoons of vinegar in 8 ounces of water.
Another potential downside of apple cider vinegar is its ability to affect digestion. Since it slows the movement of food out of the stomach, it can cause bloating and flatulence. That’s not necessarily a good idea for people with diabetes. Some diabetics already have a condition called gastroparesis, where their stomach already empties too slowly. Apple cider vinegar could worsen this condition.
Another precaution is that apple cider vinegar can trigger a drop in potassium. Some people take diuretics that lower potassium for blood pressure control. The combination of these medications and apple cider vinegar could lead to a significant drop in potassium. Talk to your physician before adding apple cider vinegar to your diet, especially if you take medications.
The Bottom Line
Adding apple cider vinegar to your diet may offer some benefits, including reducing the post-meal rise in glucose and curbing your appetite, but it alone is unlikely to have a major impact on your body weight. However, in combination with a healthy diet low in refined carbohydrates and exercise, it could make losing weight a little easier. But remember, it’s about the totality of your diet and lifestyle. Apple cider vinegar isn’t a “miracle cure” for weight loss.
References:
- “Apple cider vinegar diet: Does it really work? – Harvard ….” 25 Apr. 2018, health.harvard.edu/blog/apple-cider-vinegar-diet-does-it-really-work-2018042513703.
- Journal of Functional Foods. Volume 43, April 2018, Pages 95-102.
- “Apple cider vinegar for weight loss – Mayo Clinic.” 18 Apr. 2020, mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/apple-cider-vinegar-for-weight-loss/faq-20058394.
- Gambon DL, Brand HS, Veerman EC. Ongezond afslanken. Erosie door appelazijn [Unhealthy weight loss. Erosion by apple cider vinegar]. Ned Tijdschr Tandheelkd. 2012 diciembre; 119 (12): 589-91. Holandés. doi: 10.5177/ntvt.2012.12.12192. PMID: 23373303.
