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Cristina Burgosdietitian-nutritionist at the Spanish Academy of Nutrition and Dietetics (AEND), assures that apple cider vinegar has multiple health benefits that have not been proven by science, among them, their supposed ability to help lose weight or reduce the blood sugar levels.
Among its assumptions benefits their are found anti-inflammatory properties by antioxidant content; However, this aspect has not been corroborated by science.
Likewise, the ability of this type of vinegar to promote the digestion for its digestive enzymes. “In reality, a healthy person secretes enough acid in the stomach for the normal digestion of food,” he said.
Myth or reality? Apple cider vinegar helps you lose weight
Cristina Burgos highlighted in an article in the AENDlast revised in 2025, that there is a belief that the apple cider vinegar helps thin and lose weight; however, it does not have scientific support.
“There is not enough scientific evidence to affirm that its consumption serves to lose weight in the long term and in a stable manner.”
Cristina Burgos, Spanish Academy of Nutrition and Dietetics
In this sense, he denied that it is possible to get rid of the extra kilos taking apple cider vinegar shots in the morning, to what he attributed as a myth of the miracle diets.
Is it true that it reduces blood sugar?
In addition to its unfounded effects on the weightthe consumption of apple cider vinegar is associated with a decrease in sugar levels in blood, according to the Spanish expert.
From their perspective, said capacity, this has not yet been demonstrated by rigorous studies. “More scientific studies are still needed to support such information,” said Burgos.
A 2021 investigation, published in BMC Complementary Medicine and Therapies, concluded that “since it is a safe food, it could be treated as functional food and adjuvant therapy in the treatment of metabolic alterations“.
In this study, the researchers concluded that more studies are needed to clearly determine the possible beneficial effects on glycemic markers y lipid profiles.
Apple cider vinegar is not bad, but excesses should be avoided
He apple cider vinegar “it is an excellent food seasoning for sauces and dressings, which should always be used in moderation,” according to Cristina Burgos.
The consumption of said cooking ingredient should not go beyond its use as seasoningaccording to the expert, who specified that if taken into account excess In the long term, exposure to unwanted health risks.
Among these risks, he warned that “consumption above what is recommended can lead to gastric problemslike acidity y gastric pains o nausea“.
Besides, Burgos cited several studies pointing out that excessive consumption of apple cider vinegar could reduce blood sugar levels. potassium in bloodhaving possible negative effects on people who already suffer hypokalemiajust as you could have negative effects on the development of osteoporosis.
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