The Health Benefits of Apple Cider Vinegar
Apple cider vinegar is a popular weight-loss aid. Statistically, more than 70% of Americans in the US are overweight [3], and apple cider vinegar is a popular choice to help shed some extra pounds. Apple cider vinegar is believed to positively affect weight through various mechanisms, mainly resulting from its high acetic acid content. Let’s take a look at some of these mechanisms below:
One of apple cider vinegar's most commonly studied benefits is its effect on maintaining healthy blood glucose levels. Research has consistently shown that vinegar can lower blood sugar levels, and now scientists are starting to understand more about this incredible benefit. While the mechanisms are not entirely understood just yet, it’s thought that the acetic acid found in apple cider vinegar may slow down the absorption of carbohydrates into the bloodstream, enhance how your body uses glucose, and potentially slow down the rate at which food leaves the stomach and enters the small intestine [4], [5].
So, why is blood sugar balance important? When you eat, your blood glucose levels naturally rise. This rise is dependent on the composition of the meal. For instance, carbohydrates rich in sugars will result in a higher elevation than protein or fat. This rise in blood sugar level signals the release of the hormone insulin from the pancreas, which enables our cells to take up the glucose from the bloodstream to use it as fuel for energy production; however, if there is more glucose available in the bloodstream than our cells need for energy, insulin stores this extra glucose as fat, uh oh! Also, high blood glucose spikes lead to a quick crash shortly after, resulting in unpleasant symptoms like fatigue, hunger, anxiety, headaches, and carb cravings [6].
We should all strive for stable blood glucose levels that promote steady energy throughout the day. Keeping your blood sugar levels balanced also helps avoid the development of insulin resistance which can lead to stubborn weight gain and even type 2 diabetes. Let’s see some interesting studies below on how apple cider vinegar can help here:
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A randomized controlled trial found that participants who consumed two teaspoons of vinegar around mealtime saw a 20% decrease in their post-meal blood glucose levels [7].
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Another randomized controlled trial found that patients with type 2 diabetes who took vinegar significantly reduced blood glucose levels and insulin secretion. Lower insulin levels are good because, over time, high levels can lead to insulin resistance, making it hard for glucose to enter the cells for energy production and more likely to be stored as fat! [8]
Acetic acid has been shown to increase the activity of a particular enzyme in the liver, promoting fat burning [9]. In animal studies, acetic acid has been shown to increase the expression of specific genes that promote fat burning and reduce fat storage, protecting mice from weight gain and leading to less build-up of body fat. Woohoo! It’s important to note that human studies are currently lacking in this area; however, animal research shows consistent and promising results [10] [11]
Cravings can get in the way of your weight loss goals; luckily, apple cider vinegar has long been used as a natural appetite suppressant. Research shows that ingesting vinegar can significantly reduce appetite [12]. One study leads to a 16% decrease in calorie consumption throughout the day, positively affecting weight over time [13].
Apple cider vinegar is a common remedy for digestive complaints like heartburn/acid reflux and indigestion. While scientific research is currently lacking, the good news is that there is much anecdotal evidence suggesting that apple cider vinegar can help promote digestion and gut health. To understand these potential mechanisms, let’s look at how scientists think heartburn occurs. It’s thought that heartburn occurs when the muscular valve at the base of the stomach is too relaxed, allowing stomach acid to move upwards into the esophagus, resulting in that uncomfortable burning sensation [14].
So, why does this happen? One theory suggests that if the stomach environment is not acidic enough, it doesn’t signal this valve to close properly. Therefore, it’s suggested that apple cider vinegar helps reduce heartburn by increasing the stomach’s acidity and keeping that valve nice and tightly shut! [15]
As previously mentioned, the “mother” found in apple cider vinegar may provide fantastic benefits! A study found that organic apple cider vinegar contains up to 96 different strains of beneficial bacteria; that’s a lot! [16]. This is one of the reasons apple cider vinegar promotes gut health. The diversity of friendly microbiota in the gut plays an essential role in a healthy metabolism, immune system, and digestion. So bring on those beneficial bugs!