Apple cider vinegar has long been regarded as a food supplement that contributes significant health benefits to people. It is made from the juice extracted from crushed apples (Malus domestica), which is then fermented into cider. The addition of certain bacteria and yeast converts the sugars in the apple juice to alcohol. Afterward, the cider undergoes another fermentation – turning its alcohol into acetic acid.

You can use apple cider vinegar in the same manner as regular white vinegar, with an extra apple flavor to boot. It is commonly used as an ingredient in salad dressings, marinades and pickled foods. If you prefer to consume apple cider vinegar directly, it is best to dilute one to two tablespoons of it in water and drink the mixture either before or after meals.

Here are three of apple cider vinegar’s many contributions to overall wellness.

Apple cider vinegar can help regulate blood sugar

Two studies have examined the effect of acetic acid found in apple cider vinegar on blood sugar levels. A 2007 study on the matter involved 11 participants consuming two tablespoons of apple cider vinegar before bedtime with an ounce of cheese for two days. Afterward, they consumed two tablespoons of water with the same snack for two days. The participants had lower blood sugar levels during the period where they had apple cider vinegar, compared to when they only had water.

Three years earlier, a study examined the effects of apple cider vinegar on three different groups: Healthy adults, pre-diabetic individuals and people with Type 2 diabetes. All three groups reflected better blood sugar readings after consuming apple cider vinegar alongside a high-carbohydrate snack, compared to when they had the meal alongside a placebo. The pre-diabetic and diabetic participants saw significant improvement in their blood sugar levels: Pre-diabetics had improved blood sugar levels by almost 50 percent, while diabetics had 25 percent lower blood sugar concentrations.

Apple cider vinegar can contribute to weight loss

A group of Japanese researchers looked at apple cider vinegar’s effect on body weight in 2009. They divided obese adult participants into three groups during their 12-week study. The first group drank a beverage with 15 milliliters of apple cider vinegar, while the second group drank a beverage with 30 milliliters of apple cider vinegar. Meanwhile, the third group drank a beverage with no vinegar at all as a placebo. The groups that drank the beverage with apple cider vinegar registered significantly lower body weight, smaller visceral fat area and smaller waist circumference.

A separate study done by the same group on mice fed with a high-fat diet found that the acetic acid in apple cider vinegar developed up to 10 percent less body fat. The researchers believed that acetic acid, a key component in apple cider vinegar, activates genes that trigger fat-burning and weight control enzymes in the body.

Apple cider vinegar can help increase beneficial bacteria in the gut

A 2016 study by Chinese researchers found that the acetic acid in apple cider vinegar helped increase good bacteria strains in the gut. Mice given acetic acid had increased levels of bacteria producing lactic acid or acetic acid in their stool. Lactobacilus, Bifidobacteria and Enterococcus faecalis were among the good bacteria strains found. Meanwhile, mice given acetic acid had lower levels of the harmful Escherichia coli bacteria in their stool.

The same study also found that acetic acid alleviated symptoms of ulcerative colitis – an inflammatory bowel disease – on mice. In addition, acetic acid supplementation also reduced the levels of proteins that trigger gut inflammation. However, the team noted that further research is needed to fully understand the effects of acetic acid in humans with the disease.

Despite the positive health effects of apple cider vinegar, it is important to keep these warnings in mind. You should not consume undiluted vinegar as the acetic acid can wear away tooth enamel and damage the esophagus. In addition, you should avoid consuming too much apple cider vinegar as it may lower potassium levels in the body.

Here’s a quick drink to whip up using apple cider vinegar. Mix two teaspoons of organic apple cider vinegar and one teaspoon of organic honey into a cup of warm water. Stir afterward and enjoy: It is best drank once a day to get the benefits of apple cider vinegar.

There are definitely no sour notes when you include apple cider vinegar in your diet!

Learn more about the positive effects of apple cider vinegar at FoodCures.news.

Sources:

Health.com

Care.DiabetesJournals.org 1

Care.DiabetesJournals.org 2

TandFOnline.com

Pubs.ACS.org 1

Pubs.ACS.org 2

ACS.org