Dante Carrillo
Apple cider vinegar has been used as a health tonic for thousands of years, with some evidence suggesting it may aid weight loss and improve health. It is made from crushed fermented apples, yeast, and sugar, and contains acetic acid, antioxidants, and probiotics. While it has been touted as a weight-loss aid, the data is mixed, and it is generally recommended to be consumed as part of a healthy diet and exercise routine. Small amounts of apple cider vinegar are considered safe for consumption, and it can be added to your diet in several ways, including drinking it diluted with water, using it in salad dressings, or pickling vegetables.
| Characteristics | Values |
|---|---|
| How to consume | Mix 1-2 tablespoons (15-30ml) of apple cider vinegar with water before or after meals. It can also be used as a salad dressing or for pickling vegetables. |
| Benefits | May aid weight loss, lower blood sugar and cholesterol levels, and improve insulin sensitivity. |
| Risks | High dosages may cause harmful effects such as drug interactions and erosion of tooth enamel. Undiluted vinegar may irritate the mouth and oesophagus. |
| Other uses | Apple cider vinegar has been used as a home remedy for fighting germs, preventing heartburn, and treating coughs and colds. |
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What You'll Learn
Apple cider vinegar can aid weight loss
Apple cider vinegar has been used as a health tonic for thousands of years. It is made from crushed fermented apples, yeast, and sugar. It is touted for its ability to aid weight loss, control diabetes, and improve cardiovascular health.
Several studies have shown that apple cider vinegar may aid weight loss. A 2013 study from the Journal of Functional Foods found that drinking apple cider vinegar before eating is linked to smaller blood sugar spikes. Another study from the Annals of Nutrition & Metabolism showed that having two teaspoons of apple cider vinegar during mealtime could help reduce sugar crashes and keep blood sugar levels stable. A 2009 study found that consuming one or two tablespoons (15 or 30 ml) of apple cider vinegar daily for three months helped people with obesity lose an average of 2.6 and 3.7 pounds (1.2 and 1.7 kg), respectively. A 2018 clinical trial involving 39 participants on restricted-calorie diets found that those who consumed about two tablespoons (30 ml) of apple cider vinegar daily over 12 weeks lost significantly more weight and body fat than those who did not. Another small study from Lebanon observed 120 people with obesity or overweight who were randomly assigned a placebo, five, 10, or 15 ml of apple cider vinegar over 12 weeks. The group that received the highest dose of apple cider vinegar saw reductions in body weight, with some participants losing up to 15 lbs.
However, it is important to note that the evidence on the weight loss benefits of apple cider vinegar is mixed. While some studies have shown positive results, others have found inconsistent evidence or no significant weight loss effects. It is also important to consume apple cider vinegar in the correct dosage and in a diluted form to avoid potential side effects such as irritation of the mouth and esophagus, and tooth enamel erosion. The recommended dosage for weight loss is typically one to two tablespoons (15 to 30 ml) of apple cider vinegar diluted in water or food per day. It is best to spread this out into two to three doses throughout the day, preferably before meals.
Apple cider vinegar can be consumed in various ways. It can be mixed with water or tea, used as a salad dressing with olive oil, sprinkled over vegetables, or used for pickling vegetables. It can also be added to sauces, stews, and marinades to enhance the flavor of your meals while potentially aiding weight loss.
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It can help control blood sugar levels
Apple cider vinegar has been used as a health tonic for thousands of years. It is made with crushed fermented apples, yeast, and sugar, and contains modest amounts of probiotics, bacteria-killing acetic acid, and antioxidants.
Several studies have found that apple cider vinegar can help control blood sugar levels, especially for people with insulin resistance. It does this by slowing the rate of stomach emptying and preventing large blood sugar spikes. It also improves insulin sensitivity, which helps the body move more glucose from the bloodstream into cells, thus lowering blood sugar levels.
A 2018 review of intervention studies found that consuming 15-30 millilitres of apple cider vinegar a day over several weeks can lower fasting blood glucose (your baseline level when you haven't consumed anything), potentially reducing the risk of diabetes and cardiovascular disease. Another 2018 review found that many results favoured the groups using vinegar, although often not by a significant margin. A 2021 meta-analysis and a 2023 article also suggest that apple cider vinegar may help control both blood sugar levels and lipid profiles in those with diabetes.
However, it's important to note that there is not much research on apple cider vinegar's effect on type 1 diabetes. One small older study in 2010 concluded it could help reduce high blood sugar. A review of six studies and 317 patients with type 2 diabetes found that apple cider vinegar yields beneficial effects on fasting blood sugar and HbA1c.
To incorporate apple cider vinegar into your diet, it is recommended to consume 1 to 2 tablespoons (15 to 30 millilitres) of apple cider vinegar with water before or after meals. It is best to spread this out into 2 to 3 doses throughout the day, and it may be best to drink it before meals. Apple cider vinegar is also often used in cooking, such as in salad dressings, pickles, and marinades.
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It may help lower cholesterol
Apple cider vinegar has been used as a health tonic for thousands of years. It is made from crushed fermented apples, yeast, and sugar. It contains acetic acid, which is an organic compound with a strong odor and a sour taste. It also contains water, iron, calcium, magnesium, zinc, sodium, sugar, and potassium.
Apple cider vinegar has been linked to a range of health benefits, including aiding weight loss, improving blood sugar levels, and reducing the risk of heart disease. However, it is important to note that while apple cider vinegar is generally considered harmless, it should be used correctly to avoid potential side effects such as tooth enamel erosion.
One of the potential benefits of consuming apple cider vinegar is its positive impact on cholesterol levels. Several studies have found a link between apple cider vinegar consumption and a reduction in total cholesterol levels. This effect was most significant in individuals with Type 2 diabetes who consumed up to 15 ml per day for more than eight weeks.
A 2023 study published in PubMed found that participants with Type 2 diabetes who consumed 30 ml of apple cider vinegar daily for eight weeks while following a healthy diet experienced a more significant reduction in "bad" LDL cholesterol and total cholesterol levels compared to those who only received advice on healthy eating.
Another study, a 2021 meta-analysis, also suggested a favorable effect of apple cider vinegar consumption on blood lipid levels, resulting in a decrease in total cholesterol. This analysis included nine studies and found a significant reduction in serum total cholesterol levels of -6.06 mg/dL.
While these findings suggest a potential role for apple cider vinegar in lowering cholesterol, it is important to note that the studies mentioned had small sample sizes, and larger, more comprehensive research is needed to confirm these results.
To incorporate apple cider vinegar into your diet for lowering cholesterol, it is typically recommended to consume 1 to 2 tablespoons (15 to 30 ml) per day. It is best to mix it with water to avoid potential irritation of the mouth and esophagus. It can be taken before or after meals, but if you are prone to heartburn, it is advised to avoid taking it within an hour of bedtime.
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It can be used in cooking
Apple cider vinegar (ACV) is a versatile ingredient that can be used in various dishes and cooking methods to add flavour and enhance the nutritional profile of your meals. Here are some ways to incorporate ACV into your cooking:
Salad Dressings
ACV can be combined with olive oil, salt, pepper, and other herbs and spices to create a tangy and delicious salad dressing. This is a simple way to add a punch of flavour to your leafy greens, cucumbers, and tomatoes.
Marinades
ACV is an excellent base for marinades, especially for meat dishes. The acidity of the vinegar helps to tenderise the meat, making it juicier and more flavourful. You can add various herbs, spices, and other liquids like soy sauce or citrus juice to create a marinade that suits your taste preferences.
Pickling
Pickling is a great way to preserve vegetables and fruits, and ACV is a key ingredient in the pickling process. You can make your own pickles at home by combining ACV, water, salt, sugar, and spices, and then submerging your chosen vegetables or fruits in this mixture. Pickled cucumbers, onions, peppers, and carrots are all tasty options.
Sauces and Stews
Adding a splash of ACV to your sauces and stews can enhance their flavour and give them a tangy twist. It pairs well with tomato-based sauces and can also be used in place of lemon juice to add acidity to your dishes.
Baking
ACV can be used as a substitute for other liquids in baking recipes, adding a subtle tang to your baked goods. It can also help to activate baking soda, resulting in fluffier and more airy textures.
When cooking with ACV, always remember to taste your dishes as you go and adjust the amount of vinegar used according to your preference. It's a potent ingredient, so a little can go a long way.
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It has antibacterial properties
Apple cider vinegar has been used as a health tonic for thousands of years, and it contains acetic acid, which is known for its bacteria-killing properties. Acetic acid is the main active component of apple cider vinegar, and it is an organic compound with a sour taste and strong odour. It is a short-chain fatty acid that dissolves into acetate and hydrogen in the body.
The acetic acid in apple cider vinegar can help kill harmful bacteria. In addition, apple cider vinegar contains natural probiotics, which are beneficial bacteria that can boost the healthy bacteria in our microbiome. Probiotics are essential for maintaining a healthy balance of microorganisms in the body, supporting digestive health, and enhancing immunity.
Apple cider vinegar is often used as a natural remedy for various ailments. For example, it can be consumed to help fight germs, prevent heartburn, and improve indigestion. It is also believed to have antibacterial properties that can help kill harmful bacteria in the body, although more research is needed to confirm this.
When incorporating apple cider vinegar into your diet, it is important to consume it in small amounts and dilute it with water or other liquids to minimise potential side effects. Consuming 1–2 tablespoons (15–30 mL) of apple cider vinegar daily is generally considered safe and may provide potential health benefits. However, it is always recommended to consult with your doctor or healthcare provider before adding any new supplement to your diet, especially if you have any health concerns or are taking medications.
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Frequently asked questions
Apple cider vinegar is a type of vinegar made with crushed fermented apples, yeast, and sugar. It has been used in cooking and natural medicine for thousands of years.
Dosage recommendations vary, but taking 1–2 tablespoons (tbsp.), or 15–30 milliliters (mL), of apple cider vinegar with water before or after meals may be beneficial. It is best to spread this out into 2 to 3 doses throughout the day.
Apple cider vinegar is often recommended as a natural way to control blood sugar levels, especially for people with insulin resistance. It is also believed to aid weight loss, improve digestion, and reduce the risk of heart disease and cancer.
Consuming too much apple cider vinegar or taking it undiluted can irritate your mouth, esophagus, and tooth enamel. It can also change how certain medications affect your body, so it is recommended that you consult your doctor before adding it to your diet.
Apple cider vinegar can be used in salad dressings, sauces, marinades, or even sprinkled over vegetables. It can also be mixed with water or tea and sipped before bedtime.
