Apple cider vinegar (ACV) has been used for a variety of purposes, from cleaning windows to flavoring salad dressings.
Recently, it’s become popular as a potential health booster, thanks to claims on social media that it helps with weight loss, diabetes, and even heart health. But is there any real science behind these claims?
According to Lindsey Wohlford, a dietitian at the University of Texas MD Anderson Cancer Center, some small studies show apple cider vinegar may have mild health benefits, but there isn’t strong evidence to support all the claims.
What is Apple Cider Vinegar?
Apple cider vinegar is made by fermenting apples.
It contains acetic acid, water, and small amounts of minerals like iron, calcium, and potassium.
People have used it for thousands of years to disinfect wounds and treat infections.
Recently, it gained attention during the COVID-19 pandemic as a possible immune booster. Now, it’s available in various forms, such as powders, tablets, and gummies.
Health Claims: What Does the Research Say?
- Lowering Blood Sugar
This claim has the most support. Some studies suggest that consuming apple cider vinegar daily can slightly reduce fasting blood sugar and A1C levels, which measure blood sugar control over three months, in people with Type 2 diabetes. A 2021 study found it reduced fasting blood glucose by about 8 mg/dL in people with higher blood sugar levels. Another small study showed A1C dropped from 9.21% to 7.79% in people who consumed 2 tablespoons of apple cider vinegar daily for eight weeks.
- Lowering Cholesterol
Some research also suggests that apple cider vinegar may help lower total and “bad” LDL cholesterol, especially in people with Type 2 diabetes. However, these studies were small, and more research is needed to confirm this effect.
- Promoting Weight Loss
There are claims that apple cider vinegar helps with weight loss by reducing appetite, but Wohlford cautions that the studies supporting this are small and short-term. Apple cider vinegar isn’t likely to lead to significant weight loss on its own. Sustainable weight loss requires healthy eating and regular exercise.
- Improving Gut Health
Since apple cider vinegar is a fermented product, it contains natural probiotics that can promote healthy bacteria in the gut. These probiotics may support overall gut health, which can impact immunity and brain function.
Can Apple Cider Vinegar Be Harmful?
Because apple cider vinegar is highly acidic, drinking it straight can erode tooth enamel and damage the esophagus. Some people may also experience stomach discomfort or acid reflux. It’s best to consume it as part of a meal, such as in salad dressings or sauces, to minimize these risks.
How to Use Apple Cider Vinegar Safely
If you want to include apple cider vinegar in your diet, Wohlford recommends diluting it with water or adding it to tea. The best way to use it is in meals, such as salad dressings, marinades, or pickling vegetables. This way, you can enjoy the flavor without risking harm to your teeth or digestive system.
If you care about nutrition, please read studies about the best time to take vitamins to prevent heart disease, and vitamin D supplements strongly reduce cancer death.
For more information about nutrition, please see recent studies about plant nutrient that could help reduce high blood pressure, and these antioxidants could help reduce dementia risk.
