5 Health Benefits of Apple Cider Vinegar
Humble apple cider vinegar (ACV) gets a lot of attention as a health tonic. It contains a wide range of vitamins, minerals, and amino acids as well as a relatively low acidity compared to other types of vinegar (around 5% acetic acid.) Unlike other kinds of vinegar, such as red wine and balsamic, ACV is made from apple cider that has been fermented with a bacteria that produces health-promoting probiotics and enzymes. The apples themselves have been shown to have very strong antioxidant activity thanks to their quercetin, catechin, phloridzin and chlorogenic acid content.
There are many claims about the health benefits of apple cider vinegar. These claims range from wild (ACV cures cancer!) to mild (ACV helps lower cholesterol as part of a healthy diet). How do you filter the noise from the real stuff? I always like to see what good old science (in the form of peer-reviewed research) has to say. Here are 5 benefits of ACV that are backed by legitimate scientific research.
1. Antibacterial
ACV as antimicrobial effects on harmful bacteria and yeast and works to restrict growth of undesirable bugs such as E.Coli, S.aureus, and Candida albicans. ACV also works to eradicate bacterial biofilm - the glue-like adhesive bacterial colonies use to stick to your insides. The main ingredient in ACV, acetic acid, can kill harmful bacteria while also preserving the beneficial ‘good’ bacteria in your gut.
2. Lowers Blood Sugar
ACV is a slam dunk in helping lower blood sugar; this is especially useful for those individuals suffering with type 2 diabetes and those who are pre-diabetic. Numerous peer-reviewed studies show the benefits of ACV on blood sugar:
Improves insulin sensitivity during a high-carb meal by 19–34% and significantly lowers blood sugar and insulin responses.
Reduces blood sugar by 34% after eating 50 grams of white bread.
2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugar in the morning by 4%.
Even if you aren’t diabetic, high blood sugar is a major cause of inflammation, aging, and other various chronic ailments thereby making ACV something you should be adding to your daily routine.
3. Reduces Belly Fat and Promotes Weight Loss
Many studies also back the claim that ACV can help you lose weight. ACV can help you eat fewer calories by making you feel fuller, faster. In one study, those who drank vinegar with a high-carb meal felt fuller and ate 200-275 less calories per day. A different study showed that daily ACV consumption led to reduced belly fat as well as overall weight loss. Overall, ACV is definitely useful as a weight-loss aid, especially when combined with its blood sugar-lowering benefits.
4. Lowers Cholesterol
Several studies show that ACV can lower cholesterol and triglyceride levels. High cholesterol and triglycerides, along with other factors, increase the risk of developing heart disease. Also, studies show that ACV can lower blood pressure, which further reduces the risk of heart and kidney disease.
5. Alleviates PCOS Symptoms
A small study on ACV and PCOS (polycystic ovarian syndrome) showed promising results. Women with PCOS were given 15g of ACV to drink for 100 days. Half of the trial participants had ovulatory menstruation within just 40 days, which suggests the role of ACV in restoring normal ovary function.
Dosage
Add 1TBS ACV to 4oz of water and sip. This can be done 1-2 times daily. If the strong vinegar taste is off-putting, you can add honey, agave, or a pinch of cinnamon. You can also incorporate ACV into your salad dressings, homemade mayo, and other recipes.
The raw, unfiltered ACV (the kind ‘with the mother’) is typically the best type to purchase if you are using ACV for health reasons.
Should I Try It?
At the end of the day, apple cider vinegar appears to be very healthy. While one supplement is not a ‘cure-all’, ACV clearly does have some important health benefits, especially for blood sugar and weight control. If you are concerned about controlling blood sugar or improving cardiovascular health, I recommend you talk to your wellness professional about integrating ACV into your supplement routine.
ABOUT SCOTTSDALE INTEGRATIVE ACUPUNCTURE + SHELLEY O’DELL-BROCK, L.AC.
Scottsdale Integrative Acupuncture was created to help clients look and feel their best, naturally. Owner, Shelley O’Dell-Brock, LAc, offers a holistic approach to stress reduction, pain management, and natural beauty. She uses ancient solutions for modern healing, empowering her patients to take charge of their own health. Offering cosmetic acupuncture, Gua Sha, and essential acupuncture, Scottsdale I.A. is Scottsdale’s preferred choice for natural healthcare. Your holistic health journey begins, and continues at Scottsdale Integrative Acupuncture.
