Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and medicine.
Many people claim it can relieve a wide range of health complaints, but you may wonder what the research says.
Apple cider vinegar has various healthful properties, including antimicrobial and antioxidant effects. What’s more, evidence suggests it may offer health benefits, such as aiding weight loss, reducing cholesterol, lowering blood sugar levels, and improving the symptoms of diabetes.
However, little research exists, so further studies are required.
This blog looks at the evidence behind 6 possible health benefits of apple cider vinegar.
At Walnut Grove we sell an organic Apple Cider Vinegar – Willy’s – we have chosen this one as it’s made with a huge number of old apple varieties and it contains ‘the mother’ The Mother is the strains of proteins and bacteria that form when Apple Cider Vinegar is left unpasteurised and raw and has been present in their orchard for 300 years. The farm is run sustainably with recycling, bug, insect and bird programmes for natural control of pests.
Good for you, good for the planet.
- High in healthful substances
Apple cider vinegar is made via a two-step process
First, the manufacturer exposes crushed apples to yeast, which ferments the sugars and turns them into alcohol. Next, they add bacteria to further ferment the alcohol, turning it into acetic acid — the main active compound in vinegar.
Acetic acid gives vinegar its strong sour smell and flavour. Researchers believe this acid is responsible for apple cider vinegar’s health benefits. Cider vinegars are 5–6% acetic acid and have a pH of around 5. Whilst Apple Cider Vinegar is slightly acidic in ph, when metabolized within the body, Apple Cider Vinegar actually promotes alkalinity, along with other foods like lentils, fresh green leafy vegetables, fruit and nuts.Some people believe that the mother is responsible for most of its health benefits, although there are currently no studies to support this.
While apple cider vinegar does not contain many vitamins or minerals, it offers a small amount of potassium. Good quality brands also contain some amino acids and antioxidants.
- Can help kill harmful bacteria
Vinegar can help kill pathogens, including bacteria.
People have traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections.
Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2,000 years ago.
Vinegar is also a food preservative, and studies show that it inhibits bacteria like E. coli from growing in and spoiling food.
If you’re looking for a natural way to preserve your food, apple cider vinegar could help.
Anecdotal reports also suggest that diluted apple cider vinegar could help with acne when applied to the skin, but there doesn’t seem to be any strong research to confirm this.
- May help lower blood sugar levels and manage diabetes
To date, one of the most convincing applications of vinegar is helping treat type 2 diabetes.
Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin.
However, people without diabetes can also benefit from keeping their blood sugar levels in the normal range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases.
The most effective and healthiest way to regulate blood sugar levels is to avoid refined carbs and sugar, but apple cider vinegar may also have a beneficial effect.
Research suggests that vinegar offers the following benefits for blood sugar and insulin levels:
- ACV may improve insulin sensitivity by 19–34% during a high carb meal and significantly lower blood sugar and insulin response.
- ACV reduced blood sugar by 31.4% after eating 50 grams of white bread in a small study.
- Consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the following morning.
- Numerous studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals.
DO NOT replace medical treatments with any alternative health product without first talking to your GP.
- May aid weight loss
Perhaps surprisingly, studies show that ACV could help people lose weight.
Several human studies show that vinegar can increase feelings of fullness. This can lead you to eat fewer calories and lose weight. Taking vinegar along with a high carb meal led to increased feelings of fullness, causing participants to eat 200–275 fewer calories throughout the rest of the day.
That said, simply adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. It’s your entire diet or lifestyle that creates long-term weight loss.
Overall, apple cider vinegar may contribute to weight loss by promoting satiety, lowering blood sugar, and reducing insulin levels.
Apple cider vinegar only contains about three calories per tablespoon, which is very low.
- Improves heart health in animals
Heart disease is one of the leading causes of death.
Several biological factors are linked to your risk of heart disease.
Research suggests that vinegar could improve several of these risk factors. However, many of the studies were conducted in animals.
Several animal studies have shown that vinegar can reduce blood triglycerides, cholesterol, and blood pressure. However, there is no strong evidence that it leads to a reduced risk of heart disease in humans.
- May boost skin health
Apple cider vinegar is a common remedy for skin conditions like dry skin and eczema.
Apple cider vinegar is naturally acidic and has antimicrobial properties. This means it could help improve the skin barrier and prevent infections.
Some people use diluted apple cider vinegar in a face wash or toner. The idea is that it can kill bacteria and prevent spots.
Avoid applying undiluted vinegar to the skin, as it can cause burns.
Dosage and how to use it
The best way to incorporate apple cider vinegar into your diet is to use it in cooking. It’s a simple addition to foods like salad dressings and homemade mayonnaise.
Some people also like to dilute it in water and drink it as a beverage. Common dosages range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoons (15–30 mL) per day mixed in a large glass of warm water.
It’s best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects, including tooth enamel erosion and potential drug interactions.
Use organic, unfiltered apple cider vinegars that contain ‘the mother’ such as Willy’s that we sell at WG.
The bottom line
Many websites and natural healthcare proponents claim that apple cider vinegar has exceptional health benefits, including boosting energy and treating disease.
Like a lot of natural remedies, there’s little research to support most claims about its health benefits however there is no indication of harm.
That said, some studies suggest it may offer some benefits, including killing bacteria, lowering blood sugar levels, and promoting weight loss.
Apple cider vinegar appears to be safe, as long as you don’t take excessive amounts of it.
It also has various other non-health-related uses, including as a natural hair conditioner, skin care product, and cleaning agent.
