The study included 120 overweight or obese adolescents and young adults. Most had no exercise habits.
Participants were randomly assigned to drink apple cider vinegar in doses of 5, 10, 15 ml or lactic acid as a control - by mixing it in 1 glass of water (240 ml) and drink it every day 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 start of the study and after 4, 8, and 12 weeks.
Apple cider vinegar improves blood sugar levels
They also had blood samples collected to measure blood sugar, cholesterol and triglyceride levels.
Research has 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 decreased at weeks 4, 8, and 12 after drinking, while cholesterol and triglycerides decreased at weeks 8 and 12. In particular, a dose of 15 ml of apple cider vinegar (1 tablespoon) for 12 weeks was most effective in reducing the above indicators, according to the health website Healthline (USA).
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 was 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 lost less than 0.5 kg in 12 weeks and did not improve much in blood lipid and blood sugar levels.
No one experienced any negative side effects from taking apple cider vinegar.
The researchers also found that there was no difference in diet and physical activity between the apple cider vinegar group and the control group, suggesting that the changes in body measurements and blood parameters were 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.
Taking 15 ml (1 tablespoon) of apple cider vinegar for 12 weeks may help improve blood sugar, triglyceride and cholesterol levels
Safe Ways to Use Apple Cider Vinegar
Never 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 dealing with excess acid when using apple cider vinegar.
Drinking large amounts 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.
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