In this post, we will enumerate five health benefits of apple cider vinegar. But first, let’s discuss what apple cider vinegar is. Apple cider vinegar (ACV) is made in a 2-step process. The first step exposes crushed apples to yeast, which ferment the sugar and turn it into alcohol. In the second step, bacteria are added to the alcohol solution, further fermenting the alcohol and turning it into acetic acid – the active compound in vinegar.
Organic, unfiltered ACV also contains "mother," which are strands of enzymes, proteins, and friendly bacteria that give it a murky appearance. Some people believe that the "mother" is responsible for many of the health benefits of ACV, although there’s not enough evidence to prove this. Apple cider vinegar contains only three calories per tablespoon. High-quality ACV also contains amino acids and antioxidants.
Health Benefits of Apple Cider Vinegar
1. Lowers Blood Sugar Levels and Fights Diabetes
To date, the most successful application of vinegar is in people with type 2 diabetes. This chronic disease is characterized by high blood sugar levels, either due to insulin resistance or an inability to produce insulin.
High blood sugar levels can also be a problem in people who don't have diabetes. It’s believed to be one of the causes of various chronic diseases. The most effective way to keep your blood sugar levels in the normal level is to avoid refined carbohydrates and sugar.
Consuming apple cider vinegar can also have a beneficial effect. Vinegar has been shown to have benefits for blood sugar and insulin levels. It improves insulin sensitivity during a high-carb meal by 19 to 34% and considerably lowers blood sugar and insulin responses. Additionally, 2 tablespoons of ACV before bedtime can reduce fasting blood sugar in the morning by 4%.
Numerous other studies show that vinegar can improve insulin function and lower blood sugar after meals. Because of this, vinegar can be useful for those with diabetes and pre-diabetes. If you are taking blood-sugar-lowering medications, consult your doctor before increasing your intake of any type of vinegar.
2. Helps You Lose Weight and Reduce Belly Fat
Studies show that vinegar can help people lose weight. Human studies show that vinegar can increase satiety, help you eat less calories, and lead to pounds lost on the scale.
An individual who takes vinegar along with a high-carb meal will get an increased feeling of fullness and end up eating 200 to 275 fewer calories for the rest of the day. It seems like ACV is useful as a weight loss aid, mainly by increasing satiety and lowering blood sugar levels.
3. Lowers Cholesterol and Improves Heart Health
Several biological factors can either decrease or increase the risk of heart disease. Some of these factors can be improved by consuming vinegar. However, many of the studies were done on animals. These animal studies suggest that ACV can lower triglyceride and cholesterol levels, along with other heart disease risk factors.
The only human evidence so far is a study from Harvard showing that women who consumed salad dressings with vinegar had a reduced risk of heart disease. This may be because apple cider vinegar can lower blood sugar, improve insulin sensitivity, and help fight diabetes, which can help reduce the risk of heart disease.
4. Can Kill Many Types of Bacteria
The main substance in vinegar is acetic acid. It can kill pathogens such as bacteria. It can also be used for cleaning and disinfecting, treating nail fungus, lice, and warts. In fact, Hippocrates, the father of medicine, used vinegar for wound cleaning over 2,000 years ago.
Vinegar has been used also as a food preservative. Studies show that it inhibits bacteria from growing in food and spoiling it. If you are looking for a natural way to preserve food, then apple cider vinegar could be useful.
5. May Have Protective Effects Against Cancer
There’s a lot of hype about the anti-cancer effects of apple cider vinegar. Numerous studies have shown that vinegar can kill cancer cells and shrink tumors. However, studies on this were done either on rats or in isolated cells in test tubes. It’s possible that consuming ACV may help prevent cancer, but it needs to be researched more before any recommendations can be made.
Types of Apple Cider Vinegar
It’s recommended to use organic, unfiltered ACV with the "mother." Bragg's is the most popular option. You can buy it on Amazon. The best way to incorporate ACV into your diet is to use it in cooking, for salad dressings, homemade mayonnaise, etc. Some people also dilute it in water and drink it as a beverage. Dosages range from 1 to 2 teaspoons to 1 to 2 tablespoons per day, mixed in a glass of water.
Start with small doses and avoid consuming large amounts. Too much vinegar can cause side effects, including erosion of tooth enamel erosion and potential drug interactions.
Consuming too much ACV can be rough on the digestive system and tooth enamel. If you’re sensitive to it, you may want to consider another form of apple cider vinegar – gummies.
Glow Apple Cider Vinegar Gummies are made from 100% organic, "from the mother" apple cider vinegar. It is non-GMO, organic, vegan, keto-friendly, and gluten-free. This product contains ginger root extract. This
ingredient improves the gummy texture, increasing absorption and enhancing digestive support.
Apple cider is not a "miracle" or a "cure-all" product like some people seem to believe. But one thing is for sure, there are many health benefits of apple cider vinegar, most notably for blood sugar and weight control