Within the natural health community, there is one remedy that stands out more than the rest. Apple cider vinegar is claimed to lead to all sorts of benefits, which includes weight loss, reduced cholesterol, lower blood sugar levels and fighting cancer. Previously considered an ancient folk remedy, recently researchers have been taking a closer look at apple cider vinegar to study its potential benefits.
Take a look at 4 Amazing Apple Cider Vinegar Benefits.
Helps Lower Blood Sugar Levels
By far, the most successful application of Apple Cider Vinegar to date is in patients with type 2 diabetes. Type 2 diabetes is characterized by high blood sugar levels, either because of insulin resistance or an inability to produce insulin. High blood sugar can also be a problem in people who don’t have diabetes.
Pretty much everyone should benefit from keeping their blood sugar levels in the normal range. The healthiest way to do that is to avoid refined carbs and sugar, but apple cider vinegar can also have a powerful effect.
- Improves insulin sensitivity during a high-carb meal by 19–34% and significantly lowers blood sugar and insulin responses.
- Reduces blood sugar by 34% after eating 50 grams of white bread.
- 2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugar in the morning by 4%.
- Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals.
For these reasons, vinegar can be useful for people with diabetes, pre-diabetes, or those who want to keep their blood sugar levels low for other reasons.
If you’re currently taking blood-sugar-lowering medications, check with your doctor before increasing your intake of any type of vinegar.
Helps Weight Loss
Numerous studies show that apple cider vinegar can help you eat fewer calories and lead to actual pounds lost on the scale. For example, if people take apple cider vinegar along with a high-carb meal, they get increased feelings of fullness and end up eating 200–275 fewer calories for the rest of the day.
A study in 175 people with obesity showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss:
- 15 mL (1 tablespoon): Lost 2.6 pounds, or 1.2 kilograms.
- 30 mL (2 tablespoons): Lost 3.7 pounds, or 1.7 kilograms.
However, keep in mind that this study went on for 3 months, so the true effects on body weight seem to be rather modest. That said, just adding or subtracting single foods or ingredients rarely has a noticeable effect on weight.
It’s the entire diet/lifestyle that counts and you need to combine several effective methods to see results. Overall, it seems like apple cider vinegar is useful as a weight loss aid, mainly by promoting satiety and lowering blood sugar and insulin levels. But it won’t work any miracles on its own.
Helps Lower Cholesterol and Decrease Heart Disease
Heart disease is currently the world’s most common cause of premature death. It is known that several biological factors are linked to either a decreased or increased risk of heart disease. Several of these “risk factors” can be improved by apple cider vinegar consumption.
Studies suggest that apple cider vinegar can lower cholesterol and triglyceride levels, along with several other heart disease risk factors. There are also some studies showing that apple cider vinegar reduces blood pressure in rats, which is a major risk factor for heart disease and kidney problems.
The data is not particularly strong or overwhelming, but vascular health may be enhanced,” Freeman says. “What’s best to avoid heart disease is to exercise and eat a low-fat, plant-based diet.
May Have Protective Effects Against Cancer
There is a lot of hype online about the anti-cancer effects of apple cider vinegar. In fact, numerous studies have shown that various types of vinegar can kill cancer cells and shrink tumors. However, all of the studies on this were done in isolated cells in test tubes, or rats, which proves nothing about what happens in a living, breathing human.
That said, some observational studies in humans have shown that apple cider vinegar consumption is linked to decreased esophageal cancer in China. It is possible that consuming apple cider vinegar may help prevent cancer, but this not definitive and needs to be researched more by the scientific community.
How to Consume Apple Cider Vinegar Safely
Even though there are many amazing apple cider vinegar benefits, some people have also raised concerns about its safety and possible side effects. Most people can safely consume reasonable amounts of apple cider vinegar by following these general guidelines. To be absolutely certain, please check with your doctor if you have any questions about safely consuming Apple Cider Vinegar.
- Limit your intake: Start with a smaller amount and gradually work up to a maximum of 2 tablespoons (30 ml) per day, depending on your personal tolerance.
- Minimize your tooth exposure to acetic acid: Try diluting the vinegar in water and drinking it through a straw.
- Rinse your mouth: Rinse with water after taking it. To prevent further enamel damage, wait at least 30 minutes before brushing your teeth.
- Consider avoiding it if you have gastroparesis: Avoid apple cider vinegar or limit the amount to 1 teaspoon (5 ml) in water or salad dressing.
- Be aware of allergies: Allergies to apple cider vinegar are rare, but stop taking it immediately if you experience an allergic reaction.
Where to Buy Apple Cider Vinegar
The best and easiest place to buy apple cider vinegar is online. Here are a few examples to check out.
- Bragg USDA Organic Raw Apple Cider Vinegar, 32 oz
- Bragg USDA Organic Raw Apple Cider Vinegar, 16 oz. pack of 2
And for those that are looking for a no mess pills solution, here are some apple cider vinegar pills to take a look at.