A Beginner’s Guide to Using Apple Cider Vinegar For Weight Loss

Apple cider vinegar has been used for its health benefits for centuries – including weight loss!

Now, researchers are starting to provide scientific backing for many of the health benefit claims of apple cider vinegar. These include lowering blood sugar levels, decreasing insulin levels and even speeding up metabolism, among others,

In this article we will look at some of the claims behind using apple cider vinegar for weight loss. We will also look at how to include it in your diet and answer some of the most frequently asked questions about apple cider vinegar.

If you know exactly what you’re looking for, you can just jump straight to the specific section:

Let’s take a look!

What is Apple Cider Vinegar?

Apple cider vinegar is a type of beverage that is made from apples, yeast and acetic acid-forming bacteria using a 2-step fermentation process.

The process begins by mixing apples with yeast. Yeast consumes the fructose (sugar) from the apples and converts it into alcohol. Then, acetic acid forming bacteria and water is added in the mix to finish the process and make vinegar.

Acetic acid, also known as ethanoic acid, is the main active ingredient in apple cider vinegar. It’s what gives vinegar its strong odor and a sour taste. In fact, the word acetic comes from the Latin word acetum, which means vinegar.

This process usually takes around 1 month to complete, however it can be accelerated to massively reduce the wait time.

Benefits of Apple Cider Vinegar for Weight Loss

Around 5-6% of apple cider vinegar is made up of its main active ingredient – acetic acid. When ingested, acetic acid is broken down by body into acetate and hydrogen.

Some scientific studies on animals have shown that acetic acid in apple cider vinegar can promote weight loss in a few different ways. These include:

Reduced Appetite

This study showed that acetate can signal the part of your brain which controls appetite that you’re full. The feeling of fullness can help you to reduce your food intake and therefore, help to control your weight.

Faster Metabolism

A study in rats showed that acetic acid produces an increase in an enzyme called AMPK. This enzyme can increase fat burning and reduce fat and sugar production in the liver.

Control Blood Sugar

Another study using rats showed that acetic acid helped the liver and muscles to take up more sugar from the blood, rather than storing it as fat.

Break Down Fat Storage

In these 2 studies, obese and diabetic rats were given acetic acid, which helped them with weight loss and reduced belly fat, as well as liver fat.

Reduced Insulin Levels

The same study that showed acetic acid helped to control blood sugar, also showed that it has the ability to reduce insulin levels. Reducing the ratio of insulin to glucagon can potentially help with weight loss.

Fat Burn

A study focused on feeding rats a high-fat diet combined with acetic acid. It found that acetic acid can lead to an increase in genes responsible for reducing body fat.

Even though the above mentioned studies only featured animal subjects, the results look very promising. However, more research using human subjects is needed to confirm the benefits of apple cider vinegar on weight loss.

But are there any scientific studies that show the benefits of apple cider vinegar in humans? Yes! Take a look below:

Apple Cider Vinegar Can Make You Feel Fuller

The obvious way to achieve weight loss is to reduce your calorie intake. Apple cider vinegar might help you do just that with its appetite suppressing properties.

A study of 11 people showed that consuming vinegar even with a high-carb meal resulted in 55% lower spike in blood sugar 1 hour after eating. Overall, the subjects also ended up having 200-275 less calories for the rest of the day.

Apple cider vinegar has also been shown to reduce the rate at which food leaves your belly, literally making you fuller for longer. In this study, people consumed apple cider vinegar along with a starchy meal and found that stomach emptying was significantly reduced. A full belly helps to control blood sugar and insulin levels, leading to feeling fuller for longer!

It’s worth noting that this can be counterproductive in people who suffer from gastroparesis – a common issue in Type 1 Diabetes patients. Since apple cider vinegar can slow down the rate of stomach emptying, it could worsen gastroparesis and cause an unwanted spike in blood sugar.

Apple Cider Vinegar Has Fat Burning Properties

A study by the Central Research Institute in Japan found that apple cider vinegar has strong fat burning and weight loss properties.

With 144 obese adults taking part, they were given 1 or 2 tablespoons of apple cider vinegar every day. The only restriction was that they were told to reduce their alcohol consumption, but other than that their diet and daily activity should remain the same as normal.

The results showed that participants who consumed 1 tablespoon (15ml) of apple cider vinegar daily, on average, experienced the following weight loss benefits:

  • Weight loss: 1.2kg (2.6 lbs)
  • Reduced body fat percentage: 0.7%
  • Reduced waist circumference: 1.4cm (0.5in)

Those who consumed 2 tablespoons (30ml) of apple cider vinegar per day, on average, experienced these weight loss benefits:

  • Weight loss: 1.7kg (3.7 lbs)
  • Reduced body fat percentage: 0.9%
  • Reduced waist circumference: 1.9cm (0.75in)

It’s interesting to note that the placebo group in this study actually ended up gaining, on average, 0.4kg (0.9 lbs) of body weight.

Health Benefits of Apple Cider Vinegar

Now that we have covered the benefits of apple cider vinegar for weight loss, let’s look at some of its other health benefits. These include:

Its Antibacterial Effects

Vinegar has been shown to kill certain viruses up to 95% and bacteria that can cause food poisoning up to 90%, including E. coli.

Reduces Your Cholesterol

A study in diabetic and healthy mice and rats found that apple cider vinegar was able to reduce the “bad” LDL cholesterol and increase the “good” HDL cholesterol.

Reduces Fasting Blood Sugar

Apple cider vinegar has been shown to reduce fasting blood sugar in Type 2 Diabetes patients by up to 2 times, following the consumption of a high-protein snack in the evening.

Lowers Your Blood Pressure

In animal studies, vinegar has been shown to lower blood pressure. Lowering blood pressure is associated with reducing the risk of strokes and heart attack, among other conditions.

Improves Insulin Sensitivity 

In a study featuring Type 2 Diabetes patients and other people with insulin resistance it was shown that consuming vinegar along with a high-carb meal improve insulin sensitivity by 34%!

Reduces PCOS Symptoms

In this study, women who suffer from polycystic ovary syndrome (PCOS) consumed vinegar for 90-110 days. The results showed that 57% of the subjects resumed ovulation within 40 days – likely attributed to improved insulin sensitivity. 

How To Drink Apple Cider Vinegar for Weight Loss

If you want to drink apple cider vinegar for weight loss, you can do this by mixing 1-2 tablespoons (15-30ml) with some water, per day. It’s recommended that you spread this into 2-3 doses per day and drink it before your meals. Make sure that you don’t consume more than 1 tablespoon (15ml) at a time! 

Other commonly used methods to add apple cider vinegar to your diet is by mixing it with olive oil and using it as a salad dressing. It goes really well with leafy greens and other vegetables!

We recommend that you use the Apple Cider Vinegar With The Mother by Braggs. It’s classic formula is unfiltered, unheated, unpasteurized and only has 5% acidity. It contains the amazing Mother of Vinegar – a substance, which occurs naturally as strand-like enzymes of connected protein molecules.

It’s also naturally gluten free, kosher certified and comes packaged in a glass bottle to reduce much of the negative impact on the environment from single-use plastics.

You can also get apple cider vinegar in convenient tablet form. We recommend these Apple Cider Vinegar Gummies by SuperSelf. Each gummy contains the equivalent to 10ml of apple cider vinegar, making it easy to spread the doses throughout the day and conveniently take them before your meals. 

As an added bonus, each gummy also contains Vitamin B12 and Folic Acid (Vitamin B9). These vitamins contribute to normal energy production and can reduce tiredness and fatigues, as well as boost your metabolism and immune system.

Apple Cider Vinegar F.A.Q

What are the benefits of apple cider vinegar?

Apple cider vinegar has many documented benefits, including weight loss, appetite suppression, faster metabolism, lowered blood sugar and insulin, reduced cholesterol and improved insulin sensitivity among others.

Can I drink apple cider vinegar everyday?

It’s safe to drink apple cider vinegar everyday, unless you suffer from conditions like gastroparesis. In fact, most clinical studies in the use of apple cider vinegar involved the subjects consuming it every day. 

How do you use apple cider vinegar for weight loss?

You can mix 1-2 tablespoons (15-30ml) of apple cider vinegar with water and consume it before your meals. Another common method for consuming apple cider vinegar is mixing it with olive oil and using it as salad dressing.

DisclaimerIf you buy something via one of our links, we may earn a commission.

This article first appeared on GYMNASIUMPOST.com on 31st May, 2020

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Golden Axe Cider • The Aussie Coeliac

I’ve got a new favourite cider. In fact, I picked this up for my birthday this year. I first heard about the Golden Axe Cider when it became Coeliac Society Endorsed. While, alcohol doesn’t need to be labelled gluten free to be safe (with the exception of beer) it’s always nice to see. Created by Kaiju! it is their only gluten free product at the moment. Additionally, it is vegan-friendly as well. A six pack will set you back $20 at BWS or it can be purchased online via booze bud.

Golden Axe Cider Gluten Free

The reason this is my new favourite is because of the crisp sweet and slightly apple tartness. It’s a beautiful light champagne colour with high carbonation. It’s a very easy drinking cider without a strong alcohol flavour. It definitely reminds me of the appletiser if you’ve had it before. I don’t ‘crave’ specific drinks often but when I see this in the fridge I tend to pick one up.

Golden Axe Cider Gluten Free

Not only is it a light crisp drink. It has no added sugar, it’s not from apple concentrate, and made with Australian apples. During a party, it is definitely too easy to drink them too, so as always remember to drink responsibly. That’s it for the Golden Axe Cider, I hope you enjoy it as much as I do. Furthermore, you can find more alcoholic beverage reviews on the beverage page.

Don’t forget you can sign up to the newsletter for subscriber perks and more.

Until Next Time;

Ashlee; The Aussie Coeliac.

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Tasmanian cider gum ferment sparks a three-man trip to investigate ‘a drink that shaped Australia’

Wayalinah, a drink made from the sap of the Tasmanian cider gum and fermented by Aboriginal people for thousands of years, has been called “a drink that shaped Australia” by one of the country’s top wine writers.

Max Allen recently spent time at trawtha makuminya, or big river country, in Tasmania’s central highlands with Andry Sculthorpe from the Tasmanian Aboriginal Centre and Professor Vladimir Jiranek, the head of wine science at the University of Adelaide.

The three men bought very different knowledge to explorations of the sap and the fermented drink.

“The cider gum, also known as Eucalyptus gunnii, is endemic to Tasmania and it is a tree that has been used culturally for a very long time by aboriginal people,” Mr Sculthorpe told ABC Radio Hobart.

The gum, which is thought to be under threat from climate change, “is only found in the central highlands of Tasmania in areas where the frost is quite high, usually low lying areas where it is really cold,” he said.

Wayalinah is now the subject of the first chapter in Mr Allen’s new book about drinks he has found to have shaped Australia.

What does it taste like?

All three men have sampled the sap and agree that the name ‘cider gum’ for the tree is a result, unsurprisingly, of the somewhat cidery taste of the sap.

Celebrated wine writer Max Allen has included a chapter on wayalinah, a ferment from Tasmania’s cider gum, in his new book.(Supplied: Adrian Lander)

Professor Jiranek said “the sap directly off the tree has quite a toffee apple character to it”.

Mr Allen said that it was “very similar to other drinks made around the world, but also unique”.

“The cider gum sap that I tasted was like nothing else I have ever tasted, but these drinks have this human connection to other cultures.”

History of wayalinah tastings

While known to generations of Aboriginal Tasmanians, Mr Allen first found a reference to the drink in the work of Dr Maggie Brady, a social anthropologist at the Australian National University.

There are a lot of historical records about the use of the tree, Mr Sculthorpe said.

Bees drink the sap off the trunk of a healthy Miena cider gum.
Tasmanian cider gum sap has traditionally been used to created a fermented drink called wayalinah.(ABC News: Jess Davis)

So in terms of moving that history forward, it was a quote about the tree published in the Hobart Gazette in 1830 that gave a name to Mr Allen’s book — Intoxicating: Ten Drinks that Shaped Australia.

“When allowed to remain for any length of time, cider gum sap ferments and settles into a course sort of wine or cider and is rather intoxicating if drunk to excess.”

Hobart Town Gazette, 1830

Wide shot of a man facing the camera with a serpentine river in the background. Man has glasses and is smiling
Professor Vladimir Jiranek accompanied the men for further research into the sap of the cider gum.(Supplied: Vladimir Jiranek)

Professor Jiranek, meanwhile, first heard about the ferment by chance at a wine conference where he heard a kaurna man from Adelaide speaking about Aboriginal fermentation processes.

“He told us about these and other substrates [the substance that an enzyme acts on to cause fermentation] that were used,” he said.

“We were very surprised to hear about this because we weren’t aware that these sort of practices have been used in the past.

Working with a team from the University of Adelaide and the Australian Wine Research Institute, they have recently uncovered complex microbial communities in the sap which naturally ferments.

“While there is nothing that jumps out as being particularly unique to cider gums, there are a whole range of other yeasts that appear to be present that are quite possibly entirely new species”.

A large tree alone in a rocky landscape.
A cider gum that produces sap fermented and drunk by local people.(Supplied: John Reid)

Aboriginal food on Aboriginal land

Mr Allen said it was important for him to taste the drink on Aboriginal-owned land, despite the difficulty of finding the trees — many of which are on private property these days.

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A traditional tipple: fermenting Tasmania’s cider gum sap
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He noted an increasing interest in Indigenous ingredients in cooking and the production of alcohol.

There are people making gin, and vermouth and beer, using Indigenous ingredients like wattle seed, lemon myrtle, and pepperberry,” Mr Allen said.

“I think it is really important for the sustainable future of those industries that this is done in conjunction with Aboriginal people.

“For me, it was important that this trip to taste the wayalinah was done with the support of, and in conjunction with, the Tasmanian Aboriginal Centre.”

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Cider gums under threat from fire, foraging and global warming, conservationists warn

In the coldest state of Australia, the most frost-tolerant eucalypt in the world is under threat.

Located in the Central Highlands, the Tasmanian cider gum has a rich history and is of cultural importance to the local Indigenous community.

The Tasmanian Aboriginal Centre’s Andry Sculthorpe said there needed to be a focus on saving the much-loved gum.

“They carry with them an importance for our cultural heritage and with the living trees, the survival of those species is super important, but also there are the remains of the activities of Aboriginal people who tapped those trees,” he said.

Eve Lazarus is one of many concerned for the future of the trees.(ABC News: April McLennan)

Eve Lazarus from the Derwent Catchment Group described the gums as an icon for the central highlands.

“They produce this cider, this sweet sap that ferments naturally with the yeast in the air and we get this semi-alcoholic beverage which the Tasmanian Aboriginal people used to seek out as a resource when it was running in the warmer months,” she said.

“When you’re out and you’re walking around the trees and it’s hot and you get this amazing smell of fermentation like you’re at a cider bar, except you happen to be in the middle of the bush.”

Dead cider gum trees.
Even dead cider gum trees are striking in their form.(ABC News: April McLennan)

Graveyard of trees

The trees are in decline due to a combination of global warming, insects and animal attacks.

In fact, a graveyard of the gums lining a road in the Central Highlands has become a tourist attraction.

“Even in death, as they stretch out their pale limbs towards the sky, they cast a very eerie silhouette across the landscape that people are quite fond of,” Ms Lazarus said.

But now bushfires are posing a threat to the species, with the Great Pine Tier blaze that burned through the area in 2019 ravaging some of the gums.

Joe Quarmby at a cider gum tree plantation.
Joe Quarmby says after recent fires, many of the burnt cider gum trees unexpectedly dropped seeds.(ABC News: April McLennan)

The Tasmanian Land Conservancy’s Joe Quarmby said they were concerned the trees affected by fire would not recover.

“We came out after the fire and found that most of the large trees had not re-sprouted, so had potentially died and there wasn’t much sign of re-generation,” he said.

“That caused us to look at caging around the base of the trees to hopefully get some regeneration from the plants that were left and hopefully if there was some seed regeneration, that the cages would protect those seedlings.”

A cage in a cider gum plantation, used to protect new growth from feeding animals.
A cage in a cider gum plantation, used to protect new growth from feeding animals.(ABC News: April McLennan)

A TLC volunteer group installed 34 cages to protect the plants and found them to be effective, with minimal browsing inside the cages.

“The animals come back in after the fire, they’re very hungry and these guys are first on the menu,” Ms Lazarus said.

“They are like sugar to children for all of our browsing animals.

Bushfire plume from a Tasmanian fire near Federation Peak
The bushfires of 2019 destroyed large areas of forest and wilderness areas in Tasmania.(Supplied: Mark Holdsworth)

New life

The TLC discovered a mass “recruitment”, with new seedlings sprouting both inside and outside the cages.

“With cider gums they flower episodically, so maybe every five to 10 years you might see flowering,” Mr Quarmby said.

“And from that flowering, they only produce a small amount of gum nuts, so seed within the gum nuts.”

Close up of hand with cider gum nuts.
Joe Quarmby says a “huge opportunity” exists if the seedlings can be protected.(ABC News: April McLennan)

After the recent fires, many of the burnt cider gum trees unexpectedly dropped seeds.

Mr Quarmby believes the trees must have flowered last season or two seasons before, for such a large recruitment event to occur.

“I’ve never seen it and it’s something I don’t think has been recorded or observed for this species ever before, so it’s a once-in-a-lifetime occurrence,” he said.

“It provides a huge opportunity for the conservation of the species if we can get in and protect the seedlings.”

Flames burn on the ground in the Tasmanian wilderness
Andry Sculthorpe says “cultural burn” methods could mitigate against wildfires and escaped burn-offs.(ABC News)

Fire future

A conservation area was established on the Central Plateau in 1978 and a few years later it became a World Heritage Area.

That has meant fewer burn-offs in the region, which some believe has increased the risk of bushfires taking off and spreading to farm land and reserves.

While the trees are now on the road to recovery, another big fire could lead to extinction.

“In a traditional way, a cultural burn would be a lot more sensitive and cooler burn in those landscapes, which would mitigate against wildfires and escaped burn-offs,” Mr Sculthorpe said.

“The loss of the cider gum would mean the loss of a cultural practice, it’d mean the loss of a species that is recorded within our history and losing that is a tragedy.”

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