Clearing Up the Confusion and the Science Behind Apple Cider Vinegar’s Health Claims
Growing up in Michigan, apple cider was basically my jam. I could hardly resist anything with apple cider flavor, probably because I lived right near a cider mill. So when I moved to New York and realized many people didn’t know the difference between apple juice and apple cider, it blew my mind. For the record, they are not the same thing. Apple juice is usually filtered and sweetened, packed with sugars and preservatives. Apple cider, on the other hand, is unfiltered, unsweetened, and unprocessed juice from pressed apples. It’s more perishable and can contain natural yeast, which sometimes ferments into the hard ciders you find in liquor stores. The key is to check the label and nutrition facts carefully so you get exactly what you want, juice or cider.
Now, let’s talk about what most people really want to know: apple cider vinegar. This is apple cider that has gone through two rounds of fermentation. The first fermentation turns the cider into alcohol, and the second turns that alcohol into acetic and malic acids. You’ve probably heard the many claims about apple cider vinegar’s health perks, especially around weight loss and fat burning. My clients ask me all the time, “Does it really work?”
Most of the research on apple cider vinegar is either on animals or involves small groups of people, and have even been proven ineffective at times. For instance, one study looked at 175 people with obesity who drank apple cider vinegar daily. Those who took one tablespoon lost about 1.6 pounds over three months, and those who took two tablespoons lost 3.7 pounds in the same timeframe. While it’s good that this study included humans, three months is a pretty short window. Losing a pound or so a month isn’t exactly groundbreaking or statistically significant in my opinion.
When it comes to apple cider vinegar, the strongest research-backed benefits seem to be its ability to kill certain pathogens, including bacteria, and its potential to improve insulin sensitivity and lower blood sugar after meals. Those are the claims I trust more than the weight loss hype.
At the end of the day, my advice is simple: do what feels right for you. Take what friends say and what studies report with a grain of salt. If you enjoy sipping on apple cider, go for it! If you want to try apple cider vinegar, take a small shot in the morning or mix it with water. There’s very little risk of harm. Just remember, your health and weight come down to all your lifestyle choices combined. As much as we want a magic fix, there really isn’t one, no matter how many apple cider vinegar shots we take.