This post contains affiliate links from which I may receive a small commission, at no extra cost to you. In no way does this affect my opinion or the information I provide on the product. Please read my disclaimer for more info.
Apple cider vinegar is known to have many health benefits such as aiding weight loss, lowering blood sugar levels, or making your skin healthier. Some also say it can help cure diabetes and cancer.
It has also been used for centuries as a home remedy to treat different issues.
But are these health claims actually supported by science? Is apple cider vinegar’s increasing popularity justified?
What is apple cider vinegar?
Apple cider vinegar is a vinegar made from fermented apple juice. Apples are crushed and juiced, and yeast is added to the liquid. This turns the sugar into alcohol. Afterward, bacteria are added to ferment the alcohol into acetic acid.
The combination of yeast and bacteria formed during fermentation is called the “mother”. It forms strands of white material that floats in the vinegar and is beneficial to your health.
Health benefits of apple cider vinegar, or ACV.
1. Apple cider vinegar helps you lose weight
Several studies have shown that vinegar can boost weight loss. A study conducted in Japan had obese people drink either 30 ml of vinegar daily, 15 ml, or no vinegar for 12 weeks.
It showed that individuals who had consumed vinegar daily had significantly lower body weight, BMI, fat levels, and waistline compared to those who hadn’t.
Studies have also shown that vinegar increases fullness when consumed with carbohydrates, which could result in lower calorie consumption and weight loss.
Apple cider vinegar is also rich in probiotics, which is great for your digestive system and gut microbiome. Countless studies have shown a positive correlation between a healthy gut microbiome and a healthy weight.
2. Apple cider vinegar helps control blood sugar levels
Studies have shown that vinegar can help reduce glucose and insulin levels after a meal. Another study revealed that diabetic individuals who consumed ACV after their meals had lower blood sugar levels and improved insulin sensitivity. Many other studies corroborate these effects.
3. Apple cider vinegar lowers cholesterol
A study done on rats showed that those who consumed dietary acetic acid, the main component of apple cider vinegar, along with their meals had lower cholesterol levels than those who didn’t.
Similarly, a study on rabbits showed that when consumed with a high-cholesterol meal, vinegar reduced unhealthy cholesterol levels and could have a protective effect on atherosclerosis.
4. A way to prevent cancer?
Some people have claimed that apple cider vinegar is a cancer killer. While some studies (1,2) may have promising results, nothing has been shown on humans. Apple cider vinegar can not be recommended to effectively prevent, let alone cure, cancer.
5. Apple cider vinegar is good for hair and skin
ACV apparently enhances hair shine and strengthens hair thanks to the acetic acid and vitamins. It can also improve scalp health due to its antimicrobial properties. You can mix it with water and use that to rinse your hair after shampoo and conditioner.
Apple cider vinegar can also help with acne, itchy skin, and wrinkles. Dab a little bit on a cotton ball and unto your skin but don’t forget to rinse it off. It’s important to note that while many people have reported the efficiency of ACV for improved hair and skin qualities, no scientific studies back these claims.
Where to get it and how to use it
You can mix ACV in a glass of water (from a teaspoon to a couple of tablespoons, depending on how you can handle the taste). You can drink a glass or two a day, but don’t overdo it.
Another way to consume apple cider vinegar is to incorporate it into your salads, as a replacement for other types of vinegar. This is great if you’re not a fan of the taste in water but still want the health benefits!
You can also mix it in tea, lemon water, or any type of juice you usually drink if you want to consume it (almost) unnoticed! You can store the bottle in your pantry and keep it for a long time, much like other types of vinegar.
The easiest place to get ACV is right HERE. Braggs organic apple cider vinegar is a great choice. If you want to go for another brand, make sure that they are organic, raw, and unfiltered, with the “mother” for optimal health benefits.
Braggs also make different types of juices that contain their apple cider vinegar for another way to get those health benefits in.
Are there any risks?
Apple cider vinegar contains acetic acid, which can be damaging for your teeth. Make sure not to consume too much and to dilute it in water.
In addition, high doses of acid can upset your stomach and cause nausea and irritation.
Finally, make sure to check with a doctor before consuming it regularly if you are on medication.
Apple cider vinegar in conclusion
In general, vinegar has many different health benefits, and apple cider vinegar certainly is the most popular healthwise.
It isn’t a magic pill, however, and won’t miraculously make you lose all the weight. But incorporating it into a healthy, balanced diet is a great way to get some extra health benefits— and effortlessly shed a few pounds!
If you’re interested in nutrition, its impact on our health, and the science behind it, you should definitely read How Not to Die. In this book, Doctor Michael Greger, founder of Nutrition Facts, examines the top causes of death in America and explains how your diet can prevent— and in some cases even reverse— them. His advice is all backed by science and he writes in a very clear and entertaining way. This book isn’t a list of what you already know. It will teach you the keys to living a long healthy life, in a simple and practical way, and without spending fortunes on supplements and pills!
PLUS if you want to take it a step further, you can check out the How Not to Die Cookbook to implement the advice easily!
It can be hard to find the right balance between healthy eating and dieting without becoming obsessed with food.
You’ve certainly heard about the anti-inflammatory diet before and the benefits it could have on your body.