Is apple cider vinegar really all it’s cracked up to be? Sarah Di Lorenzo separates the myths from the truth

Few pantry staples have enjoyed a glow-up quite like apple cider vinegar. Once reserved for salad dressings it is now sold as gummies, shots and tonics promising to melt fat, detox your liver, cure bloating and balance your hormones.

There is a lot of mixed information out there so I am going to break it down for you.

Where the evidence is real

The strongest case for apple cider vinegar is blood sugar. Its active compound, acetic acid, appears to slow how quickly the stomach empties and may temporarily blunt the enzymes that break starch down into glucose.

The result is a gentler rise in blood sugar after a carbohydrate rich meal.

Research found that vinegar taken before a high-carbohydrate meal improved the body’s insulin response in people with insulin resistance or type 2 diabetes. Since then, the research has grown substantially.

Research has found that Apple cider vinegar was linked to modest improvements in fasting glucose, glucose after meals and HbA1c, which is the three month marker of blood sugar control.

Effects were most noticeable in people with type 2 diabetes or excess weight, typically using 15 to 30 millilitres a day, diluted and taken before meals.

Effect on weight loss

In the clinic, some of my clients also tell me it helps them feel fuller between meals, although the research on appetite is still mixed.

Appetite suppression works best alongside good food choices, not instead of them, which many don’t consider.

I would have to say, it is the area of significant weight loss where apple cider vinegar has been most dramatically oversold.

When you look closely at the research, the results are slight weight loss at best.

Where there is a small effect, it’s likely because vinegar slows down how quickly your stomach empties, which can help you feel fuller for a little longer. A spoonful of vinegar can outrun the way you eat day to day.

If weight loss is your goal, build every meal around protein and fibre, exercise, stay well hydrated and get quality sleep.

Does it detox your body or cure reflux?

As for detoxing, alkalising your body, or curing reflux, there is no good evidence for any of it.

Your liver and kidneys handle detoxification on their own, and vinegar can actually make reflux worse for many people.

There are side effects that you need to be aware of. Apple cider vinegar is highly acidic. It can erode tooth enamel, which never grows back and irritate the throat and oesophagus.

In large amounts, it may lower potassium levels, and, because it slows stomach emptying, it is not suitable for people with gastroparesis, a condition common in long standing diabetes.

If you take insulin, diabetes medication, diuretics, or you have kidney disease, speak with your doctor before adding apple cider vinegar to your routine.

The supporting act

If you enjoy it, there is no harm in including apple cider vinegar sensibly.

Stir one to two teaspoons, building up to a tablespoon, into a large glass of water, and drink it with or just before your main meal.

To protect your teeth, sip it through a straw, rinse your mouth with plain water afterwards, and wait an hour before brushing.

Or do what Mediterranean cooks have always done, and splash it over a salad with extra virgin olive oil. You get the same blood sugar benefit, plus fibre, healthy fats and a plate full of vegetables.

Apple cider vinegar is a helpful supporting act, not the star of the show.

A tablespoon won’t undo a diet built on refined carbohydrates.

Paired with protein and fibre at every meal, regular movement and good sleep, it will support good habits but is not a substitute for them.