Apple cider vinegar (ACV) has arguably more applications than white vinegar, and it’s the most popular among natural health enthusiast. It’s claimed to offer all manner of benefits such as curing hiccups, cancer, diabetes, high cholesterol, heart problems, and even weight issues. 

Most of these claims are supported by science. Apple cider vinegar has also been used by ancient cultures as a folk remedy, as well as for various cooking and household purposes. Below are top 5 reasons you should be drinking Apple Cider Vinegar.

1. Reduces blood sugar levels – which helps to manage diabetes 

This is probably the most popular apple cider vinegar application –helping people with type 2 diabetes manage their condition. As you may already know, type 2 diabetes is associated with high blood sugar levels as a result of the inability to produce insulin or insulin resistance. 

However, having too much sugar in the blood may also cause problems to people without diabetes. It’s believed to contribute to various chronic illnesses and ageing. Generally, anyone can benefit from maintaining their blood sugar levels in healthy ranges. One of the best ways to achieve this is by going slow on refined sugars and carbs, however, apple cider can also come in handy.

Apple cider vinegar has been shown to improve the body’s sensitivity to insulin when using a high-carb diet by up to 34%, which significantly reduces blood sugar (1). Taking two tablespoons of apple cider vinegar just before bed can reduce sugar levels by up to 4% in the morning (2). A number of other studies have also demonstrated that apple cider vinegar can indeed improve the function of insulin and reduce sugar levels after a meal (3, 4).

2. Helps with Weight loss and Reduction of Belly Fat

There is a rising number of pieces of evidence indicating that apple cider vinegar can help people lose weight. Several researches have shown that vinegar can help people eat fewer calories by increasing their satiety and leading to actual weight loss. For instance, if you eat a high-carb meal and take vinegar, you can experience increased satiety and end up eating 250 -300 calories less in a day (5)

One study in 175 participants with obesity revealed that consuming apple cider vinegar daily can contribute to weight loss and reduce belly fat. Those who took 1 tablespoon lost up to 1.2 kilograms while those who took 2 tablespoons lost up to 1.7 kilograms in three months’ time. It should be noted, however, that using this vinegar alone produces modest results, so you might want to combine different approached for better results (6)

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3. Lowers Cholesterol

Cholesterol causes a wide range of complications including heart diseases and even premature death. Apple cider vinegar has been shown to improve risk factors that lead to heart disease such as increased triglyceride and cholesterol levels (7, 8). Some studies also suggest that vinegar can reduce blood pressure, which is one of the major risk factors for kidney problems and heart disease. 

A research at Harvard University showed that women who consumed salads dressed with vinegar experienced a lower heart disease risk (9). Additionally, as earlier mentioned, apple cider vinegar also improves sensitivity to insulin, lowers sugar level and helps manage diabetes, all of which have been associated with heart disease. 

4. Has Potent Biological Effects

The process of making apple cider vinegar involves exposing crushed apples to yeast for fermentation which produces alcohol. Bacteria are then introduced in the solution which further ferments the alcohol turning it into acetic acid. The final product also contains enzymes, proteins, and friendly bacteria which gives the vinegar its murky appearance. 

Most people believe that these ingredients are responsible for its health benefits. In addition, ACV contains very little calories per tablespoon. It doesn’t have much minerals and vitamins, but it has a significant amount of potassium. ACV also has a high level of antioxidants and amino acids. 

5. Decreases the risk of cancer

There’re numerous studies showing that different types of vinegar can indeed kill cancer cells (10, 11). However, these studies were performed in isolation on rats or in test tubes. Having said that, a number of observational studies done in human subjects in China revealed that consumption of vinegar is linked to a reduction in esophageal cancer. Many scientists believe that apple cider possesses some anti-cancer benefits thanks to its alkalizing ability among other properties. 

Can I drink apple cider vinegar every day?

Yes, you can actually, consume apple cider vinegar every day. There’re many ways to use apple cider vinegar, you don’t necessarily have to drink. You can use in salads, in toast, eggs, meat, beans, pickles and so on. How much you should use depends on the primary reason for using it. Those using it specifically for weight loss, for instance, may need a slightly higher amount compared to those using it for general wellness.

How much weight can you lose drinking Apple Cider Vinegar?

The weight loss results you can get from using ACV will vary based on how you use it, but the results are quite impressive.

A 3-month study involving 144 obese adults had participants consume 15 ml and 30 ml every day.

Participants who consumed 15 ml per day lost 1.2 kg of weight and reduced 0.7% of fat.

Participants who consumed 30 ml lost an average of 1.7 kg of weight and about 0.9% of body fat (12). 

Does drinking apple cider vinegar has any side effects? 

ACV is a generally safe product, and there have been no major incidences out of its use. There’re however some side effects especially when taken in large doses, but you should generally be safe with small dosages. Some of the potential side effects include 

• Delayed digestion

• Bone loss and low potassium

• Tooth enamel erosion

• Skin burns 

• Throat burns

Again, I must emphasize that these effects are only noticeable when the ACV is taken in excessive dosages. Consuming 1-3 tablespoons per day should not elicit any unusual reactions. To minimize any chances of side effects, consider sticking to not more than 3 tablespoons per day, dilute the vinegar before taking to minimize exposure to your teeth, rinse your mouth after use and consider minimizing the intake if you have gastroparesis.

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Sajal Mahato

I am a fitness enthusiastic who believes “Health is the number one asset to an individual” and that “It should be the number one priority in life”. Gone through the journey of being super fit & healthy (sports fanatics during teen years) to sick & unfit (late 20’s and 30’s) to fit & healthy again (wise men say life starts at 40 ☺). Understands why things go to custard and what it takes to get back on track again.
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