Health Benefits of Apple Cider Vinegar Backed by Science

benefits of apple cider vinegar

Apple cider vinegar has a lengthy history as a home remedy, used to treat everything from a sore throat to varicose veins. But there’s not much science to support the claims. Still, in recent years, some researchers have been inspecting apple cider vinegar and its effects. Here are the health benefits of apple cider vinegar.

What’s Apple Cider Vinegar?

Apple cider vinegar is a fermented apple juice that is used in salad dressings, marinades, and vinaigrettes. It’s made by grinding apples and then squeezing the juice out.

To begin the cycle of alcoholic fermentation, bacteria and yeast are added to the liquid, which converts the sugar to alcohol. In a second fermentation stage, the acetic acid-forming bacteria (Acetobacter species) turn the alcohol into vinegar.

Apple Cider May Help You Lose Weight

Apple Vinegar can increase insulin sensitivity, help you eat fewer calories and lose weight. For example, if you take vinegar with a high-carb meal, you will feel more full. In addition, you will eat 250 fewer calories (1, 2).

A study in 175 people with obesity noticed a decrease in body fat while consuming apple cider vinegar daily. But remember that this study lasted for three months, so the actual effect on body weight appears to be modest (3).

That said, the only noticeable effect on weight loss is the addition or subtraction of foods. It is the entire lifestyle that counts. However, combine several efficient methods to see weight loss results.

In general, apple cider vinegar appears helpful to lose weight, particularly by promoting satiety and reducing blood sugar and insulin.

Studies have shown that vinegar can suppress the appetite and reduce calorie intake, which results in weight loss.

Can Lower Blood Sugar Levels

In patients with type 2 diabetes, vinegar has been the most successful application until now. Type 2 diabetes is high blood sugar levels, either because of insulin resistance or insulin inability (4).

In people without diabetes, however, high blood sugar may also be a problem. Virtually everyone should benefit from maintaining normal blood sugar levels. Avoiding refined carbs and sugars is the most effective method, but apple cider vinegar can also have a powerful effect on blood sugar.

Apple cider vinegar has many beneficial effects on high blood sugar levels. In one study, insulin sensitivity improved by 19 to 34% and blood sugar and insulin reactions reduced by consuming apple cider vinegar (5).

Consuming 2 tablespoons of apple cider vinegar before bedtime can decrease glucose levels by 4 percent in the morning. Many human studies show that after meals vinegar can improve the function of insulin and can decrease glucose levels (6, 7, 8, 9).

Check with your doctor before increasing your intake of any vinegar if you are taking medicines such as insulin.

Apple cider vinegar is very promising to improve the sensitivity of insulin and can help reduce blood sugar responses after eating high carb meals.

May Improve Heart Health

Heart disease is the most prevalent cause of premature death in the world. Several biological factors are known to be linked either to a lower or greater risk of heart disease (10).

Apple vinegar consumption can improve several of these risk factors, but they have conducted many studies on animals. These animal studies suggest that apple cider vinegar can reduce bad cholesterol and triglyceride and other risk factors (11, 12, 13).

Studies also show that vinegar reduces blood pressure in rats, which is an important risk factor for kidneys and cardiovascular diseases. A Harvard observational study shows that women who ate salad dressed with apple cider vinegar daily had a lower risk of heart disease (14, 15, 16).

As previously mentioned, human studies also show that apple cider vinegar can lower blood sugar levels and improve insulin sensitivity. However, these factors should also reduce the risk of cardiovascular diseases.

Apple cider vinegar may decrease blood triglycerides, Cholesterol, and blood pressure.

May Protect Against Cancer

Cancer is a terrible disease with uncontrolled cell growth. Online controversy about the effects of apple cider vinegar on cancer is on its best. Many studies have shown that distinct types of vinegar can reduce cancerous tumors (17, 18, 19).

All the studies on this, however, were carried out in isolated cells, test tubes, or animals. Hence, there is no solid evidence available. Some studies have shown that the use of apple cider decreased the risk of oesophageal cancer. In another study, they concluded that vinegar may increase the risk of bladder cancer (20, 21).

Some test tube and rat studies have revealed vinegar can slow cancer cell growth and reduce tumors.

Can Help Kill Bacteria

Vinegar can help kill bacteria. Typically, it can purify and disinfect, treat nail, lice, warts, and ear infections. Over two thousand years ago, they used it for wound cleaning. Vinegar has also a preservative for food and studies have shown that it inhibits food bacteria (22, 23, 24, 25).

Apple cider vinegar might be highly useful if you’re looking for a natural way to preserve your food. In addition, unverified reports show that apple cider vinegar mixed with water can help with acne when applied to the skin.

In vinegar, acetic acid is the main substance that can kill or prevent the multiplication of harmful bacteria.

Apple Cider Uses

You can use apple cider vinegar as a preservative for cooking, baking, and salad dressings. It contains a lot of acids, so it’s dangerous to drink it directly. However, if you drink it in excessive quantity, it can cause serious health problems. Most people recommend adding 1 or 2 tablespoons to water or tea for improving health.

A common dose of apple cider vinegar is between 1 teaspoon and 2 tablespoons a day, mixed with one glass of water.

The Bottom Line

Alas, many claims do not have scientific evidence. However, apple cider vinegar has several other uses. This can be very useful for those who want to maintain things naturally and chemically free. Apple cider vinegar health benefits seem very interesting, but It’s not a miracle medicine.

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Naeem Durrani BSc
Naeem Durrani is a freelance journalist who specializes in health and wellness innovation. His interests include medical research, nutrition, and the scientific evidence around effective wellness practices that empower people to positively transform their lives.
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