11/08/2022
Apple cider vinegar (ACV) is a remedy that has been used for weight loss and general health promotion for over 200 years. So, does this ancient folk remedy actually have health benefits? The short answer is yes, and there is plenty of science to back it up.
ACV is touted for its anti-glycemic effects, meaning, it helps to blunt the spike in blood sugar that occurs after consuming carbohydrates. Each carbohydrate has a different “glycemic load” which is the measure of how quickly and sharply your blood sugar rises following consumption. Regardless of which carbohydrates you are consuming, by also consuming ACV at some point during your day it seems to benefit blood sugar levels. When blood sugar is regulated, the whole system is subsequently impacted; better blood sugar regulation means better health overall.
Randomized, controlled trials suggest that adding two teaspoons of vinegar to a meal may improve blood sugar regulation up to 20%. Another study shows that diabetic individuals consuming two tablespoons of ACV at bedtime woke with better blood sugar measures in the morning. Either way, taking ACV with or without food seems to provide a benefit.
Although we are not completely certain on how ACV works physiologically, it is postulated that because vinegar is a diluted solution of acetic acid and acetic acid takes energy for our bodies to metabolize, vinegar puts the body into a state of burning energy instead of storing it. Hence why it seems to help with weight loss as well and reduce body fat. In one study, the consistent consumption of one to two tablespoons of ACV showed a reduction in approximately one square inch of visceral fat (i.e. the dangerous fat that builds around internal organs) compared to subjects taking a placebo, despite maintaining the same diet. When the ACV was stopped, the weight returned.
