What Are The Benefits Of Apple Cider Vinegar

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 6 Scientifically Backed Health Benefits Of Apple Cider Vinegar

Apple cider vinegar is the most popular type of vinegar in the natural health community field.

It is credited with all sorts of benefits, many of which are backed by science.

These include a decrease in weight and in cholesterol and blood sugar levels, as well as an improvement in the symptoms of diabetes.

It is also an ancient folk remedy, and has been used in the home and kitchen for various purposes.

Here we present 6 health benefits that apple cider vinegar can bring you, which are supported by scientific research.


1. High Content Of Acetic Acid, Which Has Powerful Biological Effects

Vinegar is made through a two-step process that relates to the way alcohol is made.

In the first step, the crushed apples (or apple cider) are exposed to yeast, and these cause the sugars to ferment and turn into alcohol.

In the second step, bacteria are added to the alcoholic solution, which further ferment the alcohol into acetic acid, the main active compound in vinegar.

In French, the word "vinegar" actually means "bitter wine."

Organic unfiltered apple cider vinegar (such as Bragg's) also contains the “mother” of vinegar, which are strands of friendly proteins, enzymes and bacteria that give the product a cloudy appearance.

Some people believe that the "mother" is responsible for most of the health benefits, although at this time there are no studies to support this.

Apple cider vinegar only contains about 3 calories per tablespoon, which is very low.

It does not contain many vitamins or minerals, but it does contain a small amount of potassium. Quality apple cider vinegar also contains some amino acids and antioxidants.

Summary: Apple cider vinegar is made by fermenting the sugars in apples. This turns them into acetic acid, the active ingredient in vinegar.

2. It Can Kill Many Types Of Bacteria

Vinegar can help kill pathogens, including bacteria.

It has been used traditionally for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections.

Hippocrates, the father of modern medicine, used vinegar for wound cleansing more than two thousand years ago.


Vinegar has been used as a food preservative, and studies show that it inhibits the growth of bacteria in food (such as E. coli ) and prevents them from spoiling.

If you are looking for a natural way to preserve your food, then apple cider vinegar could go a long way.

There have also been anecdotal reports that diluted apple cider vinegar helps fight acne when applied to the skin, but I didn't find any research to confirm this, so take it with great caution.

Summary: The main substance in vinegar, acetic acid, can kill bacteria or prevent them from multiplying. It has a history of use as a disinfectant and natural preservative.

3. Lowers Blood Sugar Levels And Is Very Useful For Controlling Diabetes

By far the most successful application of vinegar to date has been in patients with type 2 diabetes.

Type 2 diabetes is characterized by high blood sugar levels, either due to resistance to insulin or the inability to produce it.

However, high blood sugar can also be a problem in people who do not have diabetes, and this could be one of the main causes of aging and several chronic diseases.

Almost everyone should benefit from keeping their blood sugar levels within the normal range. The most effective (and healthiest) way to do this is to avoid refined carbohydrates and sugar, but apple cider vinegar can also have a powerful effect.

Vinegar has been shown to have numerous benefits for blood sugar and insulin levels:

  • Improves insulin sensitivity during a high carbohydrate meal by 19% to 34% and significantly lowers blood sugar and insulin responses.
  • Reduce blood sugar by 34% after eating 50 grams of white bread.
  • 2 tablespoons of apple cider vinegar before bed can lower fasting blood sugar levels by 4%.
  • In a variety of human studies it was found that vinegar can improve insulin function and significantly lower blood sugar levels after meals.

For these reasons, vinegar can be helpful for people with diabetes, pre-diabetes, or those who want to keep their blood sugar levels low for other reasons.

If you are currently taking medications to lower blood sugar, consult your doctor before increasing the amount of apple cider vinegar you use.

Summary: Apple cider vinegar has shown great promise for improving insulin sensitivity and reducing blood sugar responses after meals.

4. Helps You Lose Weight And Reduces Abdominal Fat

Surprisingly, studies also show that vinegar can help you lose weight.

Several human studies show that vinegar can increase satiety, help you eat fewer calories, and actually lose the extra pounds.

For example, if people eat vinegar along with a carbohydrate-rich meal, they come to feel full and end up eating 200 to 275 fewer calories for the rest of the day.

A study in 175 obese people suggests that daily consumption of apple cider vinegar helped reduce abdominal fat and lose weight:

  • 15 mL (1 tablespoon): Lost 2.6 pounds or 1.2 kilograms.
  • 30 mL (2 tablespoons): Lost 3.7 pounds or 1.7 kilograms.

However, keep in mind that this study lasted 12 weeks, so the true effects on body weight appear to be quite modest.

That said, just adding or removing any food or ingredient rarely has a noticeable effect on weight.

For the results to be seen, what really matters is diet and lifestyle, as well as combining several methods that do work.

In general, it appears that apple cider vinegar is useful as a weight loss aid, mainly because it promotes a feeling of fullness and lowers blood sugar and insulin levels.

But, by itself, it doesn't work miracles.

Summary: Studies suggest that vinegar can increase feelings of fullness and help people eat fewer calories, leading to weight loss.

5. Lowers Cholesterol And Improves Heart Health

Heart disease is currently the leading cause of premature death in the world.

Several biological factors are known to be linked to increased or decreased risk of heart disease.

Research indicates that several of these "risk factors" can be improved by consuming vinegar, but all of the studies were conducted in rats.

These animal studies suggest that apple cider vinegar may lower cholesterol and triglyceride levels, along with other risk factors for heart disease.

There are also some studies showing that vinegar lowers blood pressure in rats, which is a major risk factor for heart disease and kidney problems.

The only evidence in humans is a Harvard observational study showing that women who ate vinegar salad dressings had a lower risk of heart disease.

But this type of study can only show an association, it cannot prove that the vinegar caused any effects.

As we already mentioned, human studies also show that apple cider vinegar can lower blood sugar levels, improve insulin sensitivity, and help fight diabetes. These factors should also lead to a reduced risk of heart disease.

Summary: Several animal studies have shown that vinegar can lower blood triglycerides, cholesterol, and blood pressure. This could reduce the risk of developing heart disease.

6. May Have Protective Effects Against Cancer

Cancer is a disease characterized by uncontrolled cell growth and can be devastating.

A lot of information can be found online about the cancer-fighting effects of apple cider vinegar.

In fact, numerous studies have shown that different types of vinegar can kill cancer cells and shrink tumors.

However, all the studies on this were done on isolated cells in test tubes or rats, which does not prove anything about what happens in humans.

That said, some observational human studies conducted in China have indicated that vinegar consumption is linked to a decrease in esophageal cancer; however, in Serbia they found an increase in bladder cancer.

Consuming apple cider vinegar may help prevent cancer, but this needs more research before recommendations can be made.

Summary: Some studies in test tubes and rats have shown that vinegar can slow the growth of cancer cells and shrink tumors.

Dosage And How To Use It

The best way to incorporate apple cider vinegar into your diet is to use it in your kitchen: in salad dressings, homemade mayonnaise, and similar foods.

Some people also like to dilute it in water and drink it as a drink. Common dosages range from 1 to 2 teaspoons (5 ml to 10 ml) to 1 to 2 tablespoons (15 ml to 30 ml) per day.

It is best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects, such as tooth enamel discoloration and possible drug interactions.

It is recommended that you use organic apple cider vinegar, unfiltered and with the "mother".

Bragg is apparently the most popular option and can be purchased on Amazon, where you will find an incredible amount of testimonials and interesting reviews.

However, there are also other varieties available.

Summary: A common dosage for apple cider vinegar ranges from 1 teaspoon to 2 tablespoons per day, either for cooking or for mixing in a glass of water.

In Conclusion

You can find a lot of crazy claims about apple cider vinegar on the internet.

There are those who say that it can increase energy levels and that it has all kinds of beneficial health effects.

Unfortunately, many of these claims have no scientific backing.

Of course, the absence of evidence does not determine that something cannot happen and anecdotes often end up being supported by science later on.

However, I would not be waiting for more studies to come out, since research on natural health products like this is few and far between.

Taking into account the little evidence available, I think apple cider vinegar can be helpful and is definitely a good candidate to experiment with, if you're interested.

At the very least, apple cider vinegar appears to be safe, as long as you don't overdo it.

Apple cider vinegar has other non-health uses as well, such as hair conditioning, skin care, dental care, use on pets, and as a cleaning agent (to name a few).

These can be very helpful for people who prefer to eat natural, chemical-free foods where possible.

Ultimately, apple cider vinegar appears to be very healthy.

It's not a "miracle" or a "cure-all" as some people seem to believe, but it clearly does have some important health benefits, especially for blood sugar and weight control.

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