Apple cider vinegar (ACV), made from fermented apples, yeast, and sugar, is a common ingredient in foods like salad dressings and marinades. Traditionally used as a home remedy for issues like heartburn and infections, recent research suggests it may help reduce blood sugar levels and aid weight loss. While evidence is limited, ACV is generally safe when used properly and contains nutrients such as B vitamins and polyphenols.
Apple Cider Vinegar and Blood Sugar
The strongest evidence for apple cider vinegar’s health benefits is its impact on blood sugar levels. A 2021 review published in BMC Complementary Medicine and Therapies analyzed nine studies and found that apple cider vinegar lowered fasting blood sugar and HbA1c (a measure of average blood sugar over three months) in people with type 2 diabetes. It also reduced their total cholesterol.
How does apple cider vinegar lower blood sugar? Research explains three likely mechanisms. First, it slows stomach emptying after a meal, delaying the movement of glucose into the bloodstream. Second, it blocks the breakdown of starch into glucose. Third, it increases the uptake of glucose by muscle cells. The result is less glucose in the blood.
Benefits of Apple Cider Vinegar
- Help you eliminate harmful bacteria
Vinegar has antibacterial properties and has been used traditionally for cleaning, disinfecting, and treating various ailments. Over 2,000 years ago, Greek physicians used it to clean wounds. It’s also an effective food preservative, as research shows it inhibits bacteria like E. coli. For a natural food preservative, apple cider vinegar is a useful option. - Improve your heart health
Apple cider vinegar may offer potential heart health benefits. Scientific studies suggest that vinegar can help lower blood triglycerides, cholesterol, and blood pressure levels, which are crucial for heart health. Additionally, its antioxidant properties can prevent the oxidation of LDL cholesterol, a major risk factor for heart disease. - Boost your skin health
Some people use apple cider vinegar as a remedy for skin conditions like dry skin and eczema. The skin is naturally slightly acidic, but it may be less so in people with eczema. Using diluted apple cider vinegar topically may help rebalance the skin’s pH, improving its protective barrier. - Support your weight loss
Studies suggest vinegar can aid weight loss by increasing fullness and reducing calorie intake. Short-term research shows apple cider vinegar suppresses appetite for up to 120 minutes and reduces snacking. A 2024 trial found that daily consumption of 3 doses (15 mL each) for 12 weeks led to significant weight loss, reduced body fat, and improved blood markers.
References:
- “What Apple Cider Vinegar Can (and Can’t) Do for You.” Cleveland Clinic, www.health.clevelandclinic.org/exploring-the-health-benefits-of-apple-cider-vinegar.
- “6 Proven Benefits of Apple Cider Vinegar.” Healthline, 4 Mar. 2020, www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar#supports-heart-health
- Smith, Matt. “Apple Cider Vinegar and Your Health.” WebMD, WebMD, 24 Jan. 2017, www.webmd.com/diet/apple-cider-vinegar-and-your-health
