This isn’t like some ad in the back of a magazine that makes promises it can’t keep. Scientific studies show that apple cider vinegar may have wonderful health properties that can help you slim down. Here’s how.

Apple cider vinegar helps to control blood sugar

blood-sugarsumroeng chinnapan/Shutterstock

There are all sorts of suggestions out there for how to lose weight—and adding apple cider vinegar (ACV) to your diet might be one that actually works. How? An apple cider vinegar weight loss plan affects how blood sugar is regulated, according to a study by Carol Johnston, PhD, at Arizona State University. “Her research provides evidence that drinking vinegar before eating actually led to a decrease in change of blood glucose post meals,” says Tanya Zuckerbrot MS, RD, New York City-based registered dietitian, best-selling author, and founder of the F-Factor Diet. “Drinking apple cider vinegar before a carbohydrate-filled meal can reduce blood sugar spikes that would usually occur after eating.” And that’s not just good for weight loss—it’s good for your overall health, too. Learn some more amazing health benefits of taking apple cider vinegar.

ACV affects how food is digested

DigestionTetiana Iatsenko/Shutterstock

Healthy diets often control blood sugar to keep our eating patterns more regular. Researchers theorize that apple cider vinegar for weight loss helps achieve this blood-sugar regulation in a few different ways. “Carol Johnston believes the acetic acid in the vinegar blocks disaccharidases, enzymes that break down starches for digestion, from being absorbed into the bloodstream,” Zuckerbrot says. “If the disaccharides from the carbohydrates we eat cannot be digested then we avoid the rapid increase of our blood sugar level, which is followed by a subsequent drop.” Check out several more ways to lose weight without a lick of exercise.

ACV may make you feel full

stomachMadiz/Shutterstock

One way to combat overeating is with ACV, which can also give a feeling of fullness after a meal and keep you from reaching for that evening snack a couple of hours later. “A small Swedish study found when individuals consumed vinegar with a meal, they reported feeling a higher level of satiety after eating than those who did not consume vinegar,” says registered dietitian Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet For Dummies. “Although this study was conducted on only a small number of individuals, it may give insight into how the consumption of vinegar may help to promote a healthy body weight by reducing caloric intake.”