Why drinking apple cider vinegar on an empty stomach is useless

Some time ago, on social networks like Instagram or TikTok, nutritional advice is increasingly shared between influencers: drink a shot of apple cider vinegar on an empty stomach. Because? There are different reasons, but the most repeated are that it helps boost metabolism and also detoxify the body.

But since we’ve seen enough dietary trends in the past that weren’t supported by any evidence – like the paleo diet, eating protein-enriched products or collagen powder – we decided to do this in this case. , to check if Drinking apple cider vinegar is of no use or is it another fad without scientific basis.

The first influencer Vinegar was the Greek Hippocrates, no less than the father of Western medicine, who recommended it to treat ulcers two and a half thousand years ago. Since then, there have always been those who consume them for medical or nutritional purposes, mainly in the northern hemisphere, where the consumption of apple products is greater.

But in 2009, consumption of this fermented drink became more popular when the New York Times published the results of a clinical trial on obese adults in Japan: it was found that those who consumed a drink containing one or two tablespoons of vinegar daily lost 1.81 kilograms after 12 weeks. In comparison, the group who consumed the drink without vinegar did not lose weight.

“Apple cider vinegar is mainly composed of acetic acid and polyphenolic compounds,” explains Ximena Martínez, nutritionist at the UC CHRISTUS Health Network. “As it is an acid diluted in water, the only effect it produces when taken on an empty stomach is to reduce pH; that is, increasing the acidity of the digestive tract,” explains Jean Camousseigt, nutritionist at Clínica Dávila.

According to Martínez, acetic acid increases the production of hydrochloric acid in the stomach, helping with the digestion of food, which is a priori positive “but which can be counterproductive in people with a history of gastrointestinal reflux.” esophageal,” he warns.

The evidence covered by the nutritionist shows that there are many benefits to consuming apple cider vinegar, but these have only been observed “when ingested with meals, either immediately before, during or after.” Not necessarily on an empty stomach.

The intakes that can result from frequent but moderate consumption of cider vinegar are as follows:

• Blood sugar regulation : When used just before or after a meal, “it may help improve insulin sensitivity and slow the rise in blood sugar levels.” In other words, it helps reduce the glycemic index of foods, which can be very beneficial for people with diabetes or insulin resistance,” explains Martínez.
• Helps reduce gastric emptying: Consuming vinegar, either as a salad dressing or alone, “increases the feeling of satiety after a meal, which would help control the quantity of food and avoid snacking between meals.”
• It would have an antimicrobial effect : Vinegar, because of its acidity, “may help inhibit the growth of harmful bacteria in the digestive system.” But it’s a double-edged sword, because if consumed in excess, it will also affect “beneficial bacteria, of which there are many.”
• Antioxidant effect : Generally speaking, all polyphenolic compounds – such as olive oil, tea, cocoa or vinegar – “are said to help reduce oxidative stress, preventing our cells from oxidizing, damaging and affect their functions.

“No, it is not recommended,” replies Camousseigt. “For nothing”. According to him, “there is no medical or scientific support for this assertion”. Rather, there are many dangers, especially if this practice is promoted by people without much knowledge of the subject and via social networks.

Consuming more than necessary, especially on an empty stomach, can cause heartburn and gastritis, “and even an alteration of the intestinal flora”, specifies the nutritionist.

And what about its detoxifying and weight-loss power? Camousseigt responds categorically that it is of no use. “There are no detoxifying foods in itself. The organ that performs this function at all times and masterfully is the liver,” he explains. And for this, the best help we can give you is not to resort to magic foods but to have a balanced diet.

“Apple cider vinegar is not a detoxifier in the body, which is why we have vital organs like the liver and kidneys,” recognizes Lilian Contreras, nutritionist at Clínica Ciudad del Mar. Although she emphasizes that There are studies that support the effect of this product on the regulation of blood sugar, the control of body fat and blood cholesterol levels, emphasizes that they are few. “This is why there is no general recommendation to consume apple cider vinegar.”

Andrea Valenzuela, nutritionist at Clínica Alemana, is less radical. To give vinegar a point, mention a study published in 2019 which showed that consuming 20 ml, or about four teaspoons of apple cider vinegar on an empty stomach, or before a meal with a high glycemic index or containing a lot of carbohydrates, could reduce postprandial blood sugar in subjects with with type 2.2 diabetes mellitus or with insulin resistance.

“In this same study, consuming apple cider vinegar on an empty stomach reduced the insulin spike in these patients,” says Valenzuela. “It has also been found that it can decrease the speed at which food leaves the stomach, which increases the feeling of fullness, thereby delaying gastric emptying. This produces slower or lower absorption of glucose, thus improving glycemic indices,” he analyzes.

What is of course very important is that this research was carried out in patients with type 2 diabetes mellitus and always before meals high in carbohydrates. “Consequently, specifies the nutritionist, this is not a recommendation for everyone or in all nutritional contexts. “We must be very clear: apple cider vinegar does not replace traditional medical treatment or a healthier lifestyle, which includes a balanced diet and physical exercise.”

“The results of these studies should be taken with caution, because they are based on very small samples and are not all conclusive,” explains Ximena Martínez, and that is why the effects may vary from one patient to another . “What works for a influencer This won’t always work for everyone. In addition, they can transmit a very false message, such as leading patients to abandon their pharmacological treatment in favor of following these recommendations, believing in the miraculous powers attributed to them. »

The main red flag What Martínez raises about the habit of drinking apple cider vinegar on an empty stomach is that, due to its acidity, “it can cause irritation of the lining of the esophagus and stomach, which which causes digestive problems, burning and stomach pain which can become chronic and cause gastric ulcers.

UC nutritionist Christus suggests using it like almost everyone else: as a salad dressing or diluted with meals. “Never fast,” he insists.

What if I like to take it alone? “If people want to use it in another way, the idea is to consume no more than a tablespoon per day, if possible diluted in water,” Contreras adds. “Apple cider vinegar does not replace any type of treatment, it does not detoxify the body. In small quantities, as a dressing, it should not have a negative impact on health, provided there are no gastric problems.”

For people with diabetes and blood pressure problems, constant consumption of apple cider vinegar could alter the effects of medications, Martínez warns. “Its acidity, for example, reduces the absorption of iron from foods of plant origin. Therefore, you should always inform and follow medical instructions to avoid adverse effects,” he warns.