I know a number of people that swear by apple cider vinegar (ACV), so I thought I'd take a closer look at its benefits. According to WebMD, it "has a long history as a home remedy, used to treat everything from a sore throat to varicose veins. But there’s not much science to support the claims. Still, in recent years, some researchers have been taking a closer look at apple cider vinegar and its possible benefits." Is it all its cracked up to be? Lets take a closer look.
What is apple cider vinegar?
Apple cider vinegar is fermented apple juice. Bacteria turns the alcohol into acetic acid, which gives vinegar its sour taste and strong smell.
does apple cider vinegar have any benefits?
The beneficial impact on our blood sugar is the area that has a bit more research than the rest. For example, one study indicates that vinegar can significantly improve insulin sensitivity in insulin-resistant subjects during a high carbohydrate meal by 19-34%, and the acetic acid in ACV may possess physiological effects similar to pharmaceuticals such as Acarbose or Metformin. The results of another study suggests that a limited dose of vinegar, in the form of salad dressing, is sufficient to influence significantly the glycemic response to a meal in those with normal blood sugar levels.
Research has suggested that ACV has anti-bacterial and anti-fungal properties. One study sought to investigate the antimicrobial capacity of apple cider vinegar against E. coli, S. aureus and C. albicans, and the results demonstrated that ACV had multiple antimicrobial capabilities. There is a difference between organic and conventional. A study has shown the bacterial content of organic apple cider vinegar is more varied than the bacterial of conventional apple cider vinegar. Further studies need to determine whether the composition influences the quality of different types of ACV, but it is reasonable to conclude that a greater variety would have increased benefits. Apple cider vinegar's antifungal properties against Candida has been observed in small studies and n=1 examples.
Some other small studies suggest...
Photo by Georgia de Lotz on Unsplash
Apple Cider Vinegar has some benefits, but research is limited.
- That ACV can be beneficial for the suppression of obesity-induced oxidative stress in rats and, therefore, reduce the risk of obesity-associated diseases.
- According to a mouse study, ACV may induce a protective effect against kidney and liver injury, and lowers the serum lipid levels.
Are there reasons i might not want to take apple cider vinegar?
Keep in mind that it’s highly acidic, so drinking a lot of apple cider vinegar can damage teeth, hurt our throats, and upset our stomachs. It may also cause your potassium levels to drop too low.
For individuals with Type 1 Diabetes, it can make blood sugar control more challenging, because it slows the rate of food/liquids leaving the stomach.
Check with your doctor before increasing your intake of any type of vinegar, especially if you are currently taking blood-sugar-lowering medications!
bottom line on apple cider vinegar
Apple cider vinegar has some promise and is unlikely to cause harm, but there is limited research. I use ACV and Extra Virgin Olive Oil as a salad dressing, and will keep doing that, but as we look to make meaningful change we might be better off starting with turmeric and ginger!
Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.
The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion. No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.