Apple cider vinegar is made by fermenting the sugars from apples. This turns them into acetic acid, the active ingredient in vinegar.
Apple cider vinegar is high in acetic acid.
Like other acids, acetic acid can increase your body’s absorption of important minerals from the foods you eat. Therefore, it is possible that drinking apple cider vinegar just before meals might improve your body’s ability to absorb the essential minerals locked in foods.
Improves Insulin Sensitivity and Lower Blood Sugar
Apple cider vinegar has shown great promise in improving insulin sensitivity and helping to lower blood sugar responses after meals.
Some evidence also suggests that consuming apple cider vinegar may be useful in helping people with diabetes to control their blood sugar levels. In 2004, a study cited in the American Diabetes Foundation’s publication Diabetes Care found that taking vinegar before meals significantly increased insulin sensitivity and dramatically reduced the insulin and glucose spikes that occur after meals. It is thought that acetic acid may slow down the conversion of complex carbohydrates into sugar in the bloodstream. This provides more time for sugar to be removed from the bloodstream, allowing the body to keep blood sugar levels constant and limit spikes.
Helps Weight Loss
As vinegar lowers blood sugar and insulin levels, this could help you lose weight by increasing satiety which helps you eat fewer calories. Acetic acid has also been shown to improve your metabolism. Acetic acid has an alkaline effect on your body and this helps support weight loss.
Helps Lower Cholesterol
According to a study published in the British Journal of Clinical Nutrition, researchers found that if you consume just one tablespoon of apple cider vinegar in the morning, you are naturally lowering your cholesterol because apple cider vinegar has been shown to increase bile production and support your liver. Your liver and bile are very important for the processing of and creating cholesterol as well as breaking it down, so apple cider vinegar is a great way to lower your bad (LDL) cholesterol.
Supports Gut Health & Treats Acid Reflux
Acetic acid in apple cider vinegar also supports digestive function including fighting acid reflux with its enzymes and probiotics. If you suffer from acid reflux, GERD or any digestive issues, consume one to two tablespoons of apple cider vinegar in a glass of water before you eat.
Choosing Apple Cider Vinegar
Avoid the perfectly clear varieties. Choose organic, unfiltered, unprocessed apple cider vinegar, which is murky and brown. When you try to look through it, you will notice a cobweb-like substance floating in it. This is known as “mother,” and it indicates your vinegar is of good quality. As with everything else, the more processed a food is, the less nutritious, and this holds true for apple cider vinegar.
Take 1 to 2 teaspoons a day, dilute in a glass of water, take before meals or in the morning. Apple cider vinegar can also be used in salad dressings, marinades, sauces, and soups. It works well with many meats and fish.
Some Things to Keep in Mind
- Apple cider vinegar is highly acidic. Acetic acid is quite harsh. You should always dilute it with water. Pure apple cider vinegar could damage your tooth enamel or the tissues of your mouth and throat.
- Long-term excessive use could conceivably cause low potassium levels and lower bone density.
- Apple cider vinegar could theoretically interact with diuretics, laxatives, and medicines for diabetes and heart disease.
- If you are taking medication, talk to your doctor first to make sure it will not interfere with any of the medications you are presently on.