Apple cider vinegar had various health properties, including some antimicrobial and antioxidant effects.
Apple cider vinegar has several potential health benefits, including:
1. Lowering blood sugar levels in people with diabetes
2. Promoting healthy digestion
3. Increasing feelings of fullness
4. Reducing belly fat
5. Lowering cholesterol levels
6. Improving skin health-
Apple cider vinegar is a common remedy for skin conditions like dry skin and eczema
7. Fighting harmful bacteria
Apple cider vinegar is made via a two-step process, exposes crushed apples to yeast, which ferments the sugars and turns them into alcohol.
Adding bacteria further ferments the alcohol, turning it into acetic acid — the main active compound in vinegar.
Acetic acid gives vinegar its strong sour smell and flavor.
Acetic acid is responsible for apple cider vinegar’s health benefits.
Cider vinegars are 5–6% acetic acid.
Organic, unfiltered apple cider vinegar also contains a substance called mother, which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance.
It does not contain many vitamins or minerals, it offers a small amount of potassium.
Good quality brands also contain some amino acids and antioxidants.
People have traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections.
Vinegar is also a food preservative, inhibiting bacteria like E. coli from growing in and spoiling food.
Research suggests that vinegar offers the following benefits for blood sugar and insulin levels: may improve insulin sensitivity by 19–34% during a high carb meal and significantly lower blood sugar and insulin response.
In a small study in 5 healthy people, vinegar reduced blood sugar by 31.4% after eating 50 grams of white bread.
A small study in people with diabetes reported that consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the following morning.
Numerous show that vinegar can improve insulin function and lower blood sugar levels after meals.
Studies show that vinegar could help people lose weight.
Several human studies show that vinegar can increase feelings of fullness, and this can lead to eating fewer calories and losing weight.
Furthermore, a study in 175 people with obesity showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss.
Overall, apple cider vinegar may contribute to weight loss by promoting satiety, lowering blood sugar, and reducing insulin levels.
Animal studies suggest that apple cider vinegar can lower cholesterol and triglyceride levels, as well as several other heart disease risk factors.
There is no good evidence that vinegar benefits heart health in humans.
Common dosages range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoon (15–30 mL) per day mixed in a large glass of water.
Apple cider vinegar has been reported to cause some side effects: particularly true when it’s consumed in large doses.
1. Delayed stomach emptying
2. Digestive side effects
Apple cider vinegar may cause unpleasant digestive symptoms in some people: may decrease appetite and promote feelings of fullness, leading to a natural reduction in calorie intake
3. Low potassium levels and bone loss-no controlled studies on apple cider vinegar’s effects on blood potassium levels and bone health at this time.
4. Erosion of tooth enamel
5. Throat burns
Researchers recommended that vinegar be considered a potent caustic substance.
There are no published cases of throat burns from apple cider vinegar itself.
6. Skin burns
7. Drug interactions
Diabetes medication.
Digoxin
Certain diuretic drugs.