Science-backed benefits of apple cider vinegar

Apple cider vinegar (ACV) has been in the news quite a bit recently. Indeed, there are many reasons to drink ACV, but with so many benefits now attached to it, which ones are real — and which ones are smoke and mirrors?

Here are just some health benefits of taking ACV backed by research. (h/t to

It lowers blood sugar and improves insulin sensitivity

People who have diabetes can benefit greatly from adding apple cider vinegar to their diets. Multiple studies have shown that ACV can improve insulin sensitivity and reduce the likelihood of blood sugar spikes after carb-heavy meals. In particular, ACV is shown to have the following benefits, according to research:

  • ACV can reduce blood glucose by 34 percent after eating 50 g (around two slices) of white bread.
  • Taking ACV before going to sleep can improve fasting blood sugar in the morning by four percent.
  • ACV helps insulin function better and cuts back blood sugar levels after eating.

It’s not just for people with diabetes: ACV is helpful for those who are pre-diabetic and even those looking to keep their blood sugar down.

It improves heart health

Cardiovascular disease is a serious health issue for people all around the world. According to the World Health Organization, nearly 18 million people die each year from cardiovascular disease, and most deaths are due to heart attack and stroke. Fortunately, the benefits of apple cider vinegar in terms of improving heart health have been heavily studied, with experts saying that it’s extremely beneficial for high-risk people, such as those with a personal or family history of high cholesterol levels, hypertension, and even heart disease.

Based on animal studies, ACV can significantly lower cholesterol and triglyceride levels — both of which contribute to heart disease. Aside from these, other studies have noted its ability to bring down blood pressure, a major risk for most cardiovascular and kidney diseases.

This means that ACV can offer a one-two punch in managing both diabetes and heart disease.

It helps you lose weight

Inarguably, one of the most popular claims about apple cider vinegar is that it’s great for people looking to reduce their weight — which it does quite effectively. Clinical trials have shown that ACV can help a person feel full faster, which leads to fewer calories. In the study, people who took ACV before a high-carb meal wound up eating fewer calories for the rest of the day. Another study also revealed that regular consumption led to reduced belly fat and weight loss.

Of course, chugging ACV doesn’t necessarily mean that a person will lose weight. Experts agree that the weight-reducing effects of ACV become more effective if coupled with a healthy diet and regular exercise.

Getting the most out of apple cider vinegar

Apple cider vinegar has come a long way from being relatively unknown outside of health circles to being available nearly everywhere. It’s actually a good thing – since it’s now accessible to people looking to make the most out of ACV.

Those looking to add ACV should start by diluting 1-2 teaspoons of it in a large glass water. It can also be added to salad dressings or homemade mayonnaise.

A warning, though – don’t drink undiluted ACV. It can lead to indigestion and enamel erosion. Those who are under medication should also seek the advice of their healthcare provider before starting with ACV since it interacts with certain medications.

Looking to make your own apple cider vinegar? Here’s a great recipe to start with.

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