No, apple cider vinegar is not just for salads!
Used for centuries in the kitchen, it is also known for its health benefits .
Indeed, apple cider vinegar is one of the most popular home remedies.
Hypertension, osteoarthritis, diabetes, insulin...
Many people claim that it is a natural and effective remedy to cure multiple health problems.
But what are the real health benefits apple cider vinegar – the ones that are proven by scientific research?
Apple cider vinegar has powerful antimicrobial and antioxidant properties.
But recent studies also point to other health benefits.
Apple cider vinegar facilitates weight loss, helps lower cholesterol and blood sugar levels, and also improves symptoms of diabetes.
Here are the 6 scientifically proven health benefits of apple cider vinegar . Watch:
As surprising as it may seem, research indicates that apple cider vinegar can actually help with weight loss.
Indeed, several studies show that vinegar increases the feeling of satiety.
So you consume fewer calories and can lose weight faster.
For example, studies have shown that consuming apple cider vinegar before a high-glucose meal increases feelings of fullness .
Subsequently, participants in these studies ate 200 to 275 fewer calories during the rest of the day (Studies 1, 2).
In another study in people with obesity, researchers found that daily consumption of apple cider vinegar resulted in reduced abdominal fat and weight loss (study 3):
- obese people who took 1 tablespoon (12 ml) lost 1.2 kg and
- obese people who took 2 tablespoons (30 ml) lost 1.7 kg.
That said, adding or removing an ingredient is rarely enough to lose weight.
Indeed, it is rather your eating habits, as well as your lifestyle, that can really lead to long-term weight loss.
All in all, apple cider vinegar can actually help with weight loss, as it increases satiety, and lowers blood glucose and insulin levels.
Apple cider vinegar contains only 3 calories per tablespoon, which is particularly low.
In summary
Scientific studies indicate that vinegar increases the feeling of satiety and helps to eat fewer calories, which in turn can lead to significant weight loss.
See also: Losing Weight With Apple Cider Vinegar, Is It Possible? The Answer Here.
One of the most compelling applications of apple cider vinegar to date is to help people with type 2 diabetes manage their blood sugar levels .
Type 2 diabetes is characterized by an elevated presence of glucose in the blood, due to insulin resistance or an inability to produce insulin (study 4).
However, apple cider vinegar can also help people who do not have diabetes by keeping blood sugar levels within normal ranges.
Indeed, researchers believe that hyperglycemia – the high presence of glucose in the blood – is one of the main causes of aging and multiple chronic diseases.
Of course, the most effective and healthy way to regulate blood sugar is to avoid refined carbohydrates and sugar.
But apple cider vinegar can also have a positive effect.
Several studies have proven the regulatory benefits of apple cider vinegar on blood sugar and insulin levels:
- A study indicates that consuming apple cider vinegar before a high-glucose meal helps improve insulin sensitivity by 19-34%, but also significantly reduces blood sugar and insulin response (Study 5 ).
- In another study of healthy people who ate 50g of white bread, apple cider vinegar reduced blood sugar by 31.4% (Study 6).
- A study in people with diabetes has proven that consuming 2 tablespoons of apple cider vinegar before bed helps reduce fasting blood sugar by 4% the next morning (study 7).
- Other studies have proven that apple cider vinegar helps improve insulin sensitivity and lower blood sugar after a meal (studies 8, 9).
According to medical experts, it is important not to replace or supplement a drug treatment without consulting a healthcare professional first (study 10).
In other words, if you are currently taking medication to regulate your blood sugar, consult your doctor before increasing your consumption of apple cider vinegar.
In summary
Scientific studies indicate that apple cider vinegar helps improve insulin sensitivity and lower blood sugar after a meal . These are very promising results for the future.
Heart disease is a leading cause of death worldwide (Study 11).
Several biological factors are linked to the risk of cardiovascular disease.
Scientific studies indicate that apple cider vinegar helps reduce risk factors for heart disease.
Studies have shown that apple cider vinegar helps lower cholesterol and triglyceride levels, as well as several other risk factors for heart disease (Studies 12, 13, 14).
Another virtue of apple cider vinegar is to help lower blood pressure.
Other studies have also proven that vinegar reduces blood pressure, one of the primary risk factors for heart disease and kidney disease (Studies 15, 16).
In summary
Many studies prove that apple cider vinegar helps to regulate blood pressure and lower cholesterol and triglyceride levels .
Apple cider vinegar is a well-known remedy for treating skin conditions, such as moisturizing dry skin or fighting eczema.
Indeed, the skin is naturally acidic – and it should remain so.
Thus, using cider vinegar (like lemon) in topical application helps to rebalance the pH of the skin, which improves its barrier function (study 17).
On the other hand, soaps and cleansers have a very basic pH, which attacks the skin and can even aggravate the symptoms of eczema (study 18).
Due to its antibacterial properties, apple cider vinegar helps reduce the risk of skin infections related to eczema and skin diseases.
Thus, many people use apple cider vinegar diluted with water as a facial cleanser or as a moisturizing serum.
Here, the idea is that apple cider vinegar, thanks to its cleansing properties, can kill bacteria and fight against age spots.
Diluted apple cider vinegar applied to the skin is also known to fight acne.
On the other hand, do not apply cider vinegar to the skin without cutting it with water, as it can attack the skin and cause burning sensations (study 19).
In summary
Apple cider vinegar is naturally acidic and has powerful antibacterial properties . Therefore, it helps to strengthen the barrier function of the skin and reduce the risk of a skin infection.
To discover: Eczema:The Miracle Cure For Itching (Revealed By A Nurse).
Apple cider vinegar helps eliminate pathogens, including bad bacteria (20 study).
Our ancestors used apple cider vinegar to clean and disinfect, but also to treat nail fungus, lice, warts and ear infections.
Hippocrates, considered the father of modern medicine, used vinegar to clean and disinfect wounds more than 2,000 years ago.
Apple cider vinegar is also a food preservative.
Several studies prove that it prevents bacteria such as E. coli to grow and spoil food (studies 21, 22, 23).
So, if you are looking for a natural method to preserve your food longer, apple cider vinegar is an effective solution.
In summary
Acetic acid, the active ingredient in apple cider vinegar, helps eliminate bacteria s and prevents them from spreading. It has been used since ancient times as a disinfectant and as a natural preservative.
Apple cider vinegar is made using a 2-fermentation process (study 24).
The first, alcoholic fermentation, consists of exposing the crushed apples to a yeast, which transforms the sugars into alcohol.
In the second stage, acetic fermentation, bacteria are added to further ferment the alcohol, turning it into acetic acid - the active ingredient in all vinegars.
It is the acetic acid that gives vinegar its strong smell and characteristic taste.
Researchers believe that acetic acid is responsible for the health benefits of apple cider vinegar.
The acidity level of cider vinegars is generally between 5º and 6º (study 25).
Organic, unfiltered apple cider vinegar also contains a gelatinous film that covers the surface, called the "mother of vinegar".
This is essentially composed of proteins, enzymes and "good" bacteria.
Many people attribute the many health benefits of this liquid to the mother of vinegar.
Apple cider vinegar has vitamins and minerals, including potassium.
Quality apple cider vinegars also contain amino acids and antioxidants.
In summary
Apple cider vinegar is produced by a process of fermentation of apple sugar. This sugar is transformed into acetic acid , the active ingredient in apple cider vinegar that has potential health benefits.
The best way to incorporate apple cider vinegar into your diet is to make a delicious homemade dressing and use it in salads, instead of balsamic vinegar, for example.
Otherwise, use it to replace vinegar in your other recipes, for example to prepare homemade mayonnaise.
Some people prefer to drink apple cider vinegar, diluted with water, as a detox for the liver.
The most common doses are:
- 1 to 2 teaspoons of cider vinegar (5 to 10 ml) diluted in a large glass of water per day or
- 1 to 2 tablespoons of cider vinegar (15 to 30 ml) diluted in a large glass of water per day.
At the beginning, it is recommended to start with smaller doses to avoid taking too much.
Indeed, be aware that excessive consumption of vinegar can cause undesirable side effects...
For example, it can damage tooth enamel or it can be dangerous in the event of a drug interaction.
Most nutrition experts advise using only organic apple cider vinegar, unfiltered and with the "mother" of vinegar.
We recommend this cider vinegar, which you can easily find online or in organic stores.
Note that you can also make your own apple cider vinegar from leftover apples. The easy tutorial is here.
According to many sites and specialists in alternative medicine, cider vinegar has exceptional health benefits.
It is particularly known for boosting energy levels and cure a multitude of health problems.
Studies indicate that apple cider vinegar has real health benefits.
Thus, researchers have shown that apple cider vinegar can eliminate unwanted bacteria, reduce blood sugar and promote weight loss.
The use of apple cider vinegar does not present any danger to health, provided that it is not consumed excessively.
In addition to its health benefits, apple cider vinegar also has other uses:in particular to make hair shiny, to clean and disinfect surfaces and also as a natural skin care product.
You have tested these 6 health benefits apple cider vinegar? Let us know in the comments if it worked for you. We can't wait to read you!
