Discover the Health Benefits of Drinking Apple Cider Vinegar Daily | Improve Blood Sugar, Digestion, Weight Loss

The Benefits of Drinking Apple Cider Vinegar

Apple cider vinegar has become increasingly popular in recent years due to its purported health benefits. Made from fermented apple juice, apple cider vinegar contains beneficial probiotics and acetic acid that may help improve digestion, blood sugar levels, weight loss, and more. Keep reading to learn all about the evidence-based benefits of apple cider vinegar.

Aiding Weight Loss

Several studies have found that apple cider vinegar may promote weight loss by:

• Enhancing satiety - Acetic acid has been found to suppress appetite, helping you feel fuller for longer.
• Boosting metabolism - Animal studies show acetic acid may increase the amount of fat burned for energy.
• Reducing fat storage - Rodent studies reveal vinegar may help prevent fat accumulation.
• Lowering blood sugar - The acetic acid in vinegar helps lower blood sugar spikes that can lead to excess fat storage.

To get the most benefit, aim for 1-2 tablespoons diluted in water before meals. Be sure to combine it with a healthy diet and exercise for the best effects.

Controlling Blood Sugar

Vinegar contains acetic acid, which has been shown to improve insulin sensitivity and lower blood sugar levels after meals. Studies have found vinegar may:

• Increase insulin sensitivity by 19-34% during high-carb meals.
• Reduce blood sugar by 34% after eating 50 grams of white bread.
• Lower fasting blood sugars by 4% in prediabetics and diabetics.

The antiglycemic effects are attributed to acetic acid. Try diluting 2 tablespoons of apple cider vinegar in water and drinking before meals to control carb digestion.

Improving Heart Health

Some research indicates that vinegar could support heart health by:

• Lowering triglyceride levels - A 12-week study showed apple cider vinegar reduced triglycerides by up to 25%.
• Decreasing blood pressure - Animal studies found acetic acid may lower blood pressure by inhibiting enzyme activity.
• Increasing HDL cholesterol - RCTs showed vinegar increased HDL (good) cholesterol, which helps remove LDL from arteries.

The polyphenols in vinegar may also decrease oxidative stress and inflammation, reducing heart disease risk. Mix 2 tablespoons into water and drink 1-2x daily.

Improving Insulin Resistance

Insulin resistance is a key factor in metabolic syndrome and type 2 diabetes. It occurs when cells stop responding properly to the hormone insulin. Studies have found vinegar helps increase insulin sensitivity after as little as 4 weeks by:

• Improving insulin response by 34% during a high carb-meal.
• Enhancing insulin sensitivity by 19% in insulin resistant individuals.
• Lowering hemoglobin A1C by .16% in prediabetics.

Acetic acid is thought to account for these antidiabetic effects. Consume 1-2 tablespoons diluted before high-carb meals.

Is Apple Cider Vinegar Safe?

Apple cider vinegar is safe for most people when used in moderation. Potential side effects can include:

• Tooth enamel erosion from acid - Avoid taking it undiluted.
• Digestive issues like nausea - Start with small doses and work up slowly.
• Low potassium levels - Large doses may reduce potassium; supplement if needed.
• Throat irritation - Dilute before drinking to prevent irritation.

It may also interact with certain medications including diuretics, insulin, and digoxin. Speak with your healthcare provider before using if you take any medications or have chronic health conditions.

Tips for Taking Apple Cider Vinegar

Follow these simple tips to safely incorporate apple cider vinegar into your routine:

• Dilute it - Mix 1-2 tablespoons with water to minimize side effects.
• Start slow - Begin with small doses and gradually work up to higher amounts.
• Sweeten if needed - Add a bit of raw honey if the taste is too acidic.
• Use a straw - Taking it through a straw helps prevent contact with tooth enamel.
• Rinse mouth after - Rinse mouth with plain water after to protect your teeth.

Additionally, be sure to purchase only raw, unfiltered vinegar with the "mother" to get the most nutritional bang for your buck.

Incorporating Apple Cider Vinegar Into Your Diet

Here are some simple ways to start reaping the potential benefits of apple cider vinegar:

Morning Drink

Add 1-2 tablespoons of apple cider vinegar to a glass of warm water Each morning. You can also add a bit of lemon juice and raw honey for flavor.

Salad Topper

Drizzle a tablespoon or two of vinegar over your salad at lunch for a tangy, healthy dressing. Olive oil and herbs make a great addition too.

Marinade Booster

Whisk a few tablespoons into your favorite marinades for chicken, beef, or fish. The acidity helps tenderize meats.

Sauce Enhancer

Stir in a teaspoon or two when making homemade mayo, vinaigrettes, barbecue sauce, or mustard sauce. It adds brightness and depth.

Detox Drink

Mix 2 tablespoons with the juice of half a lemon, a dash of cinnamon, and 1 cup of water for an easy detox beverage.

Buying The Best Apple Cider Vinegar

Not all vinegars are created equal. Here is what to look for when purchasing:

• Raw, unfiltered - This contains the healthy "mother" bacteria and is less processed.
• Made from apples - Avoid imitation versions made from corn, rice, or other grains.
• 5-6% acetic acid - This is the ideal acidity level for maximum benefit.
• No added sugar/flavors - Select unsweetened, all-natural varieties.
• Glass bottle - Vinegar can pick up chemicals from plastic packaging.

Some well-respected brands include Bragg, Spectrum Naturals, and Whole Foods 365. You can find high-quality vinegar at health food stores or online retailers.

Potential Risks and Considerations

While studies suggest various benefits, larger human trials are still needed. Some considerations include:

• Blood sugar: Impacts may depend on carb intake, metformin use, and diabetes severity.
• Medications: Interactions are possible with digoxin, diuretics, insulin, and laxatives.
• Dose: 1-2 tablespoons diluted in water or juice is recommended.
• Type: Other vinegars like red wine, white, or rice may not have the same effects.

As with any supplement, discuss using apple cider vinegar with your medical provider, especially if you have diabetes or take medications. Start slowly and avoid excessive amounts to reduce side effects.

The Bottom Line

Apple cider vinegar is a natural fermented beverage that provides health-supporting probiotics and beneficial acetic acid. Research shows it may increase insulin sensitivity, aid blood sugar control, support weight loss, and improve other CVD risk factors.

However, human data is limited. While apple cider vinegar shows a lot of promise, more studies are needed on the optimal dosage and long-term efficacy before solid conclusions can be made.

Overall, adding 1-2 tablespoons per day diluted in water or juice may provide modest benefits for heart health, blood sugar control, and weight management when paired with a healthy lifestyle.

Frequently Asked Questions

Does apple cider vinegar need to be refrigerated?

No, apple cider vinegar does not need to be refrigerated. Unpasteurized vinegars may continue fermenting at room temperature. Refrigeration will simply slow down the fermentation process and flavor change over time.

How long does unopened apple cider vinegar last?

Unopened apple cider vinegar lasts indefinitely. The high acidity prevents microbial growth. White vinegar has an essentially indefinite shelf life while balsamic and other flavored vinegars may last 3-4 years after opening.

Can apple cider vinegar go bad or expire?

Apple cider vinegar does not go bad in the traditional sense if stored properly. The vinegar may slowly lose its aroma, flavor, and color over time, but it will remain safe to consume. Discard if you notice any mold, cloudiness, or slime.

Does apple cider vinegar break a fast?

In small amounts, apple cider vinegar is generally considered safe to have during a fast. While it does contain calories and trace carbs, the amounts are minimal. Many people consume ACV in water during intermittent fasting or cleanses.

Can you drink apple cider vinegar every day?

Yes, you can drink small amounts of diluted apple cider vinegar daily. 1-2 tablespoons per day appears safe for most healthy adults. However, too much may cause tooth erosion or digestive distress. Drink through a straw, rinse your mouth, and start with small doses.

Apple Cider Vinegar Recipes

Detox Tonic

Ingredients:

• 2 tbsp apple cider vinegar
• 1 tbsp lemon juice
• 1 tsp cinnamon
• 1 cup warm water
• Raw honey to taste (optional)

Instructions:

1. Add all ingredients to a glass and stir well.
2. Drink first thing in the morning or before meals.

Apple Cider Vinaigrette

Ingredients:

• 3 tbsp extra virgin olive oil
• 1 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• 1 tsp honey
• 1 small shallot, minced
• Salt and pepper to taste

Instructions:

1. Whisk together all ingredients in a small bowl.
2. Toss with mixed greens, chopped vegetables, or proteins.

Sweet & Sour Chicken

Ingredients:

• 1 lb boneless skinless chicken breasts
• 1/4 cup apple cider vinegar
• 3 tbsp honey
• 1 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• 1 tbsp olive oil
• 2 cloves garlic, minced
• Red pepper flakes (optional)

Instructions:

1. Cook chicken in olive oil over medium heat until browned and cooked through.
2. Whisk vinegar, honey, soy sauce, sesame oil, and garlic in a saucepan.
3. Add sauce mixture to chicken and toss to coat. Sprinkle with red pepper flakes if desired.

Conclusion

Apple cider vinegar is a nutritional powerhouse that provides a range of potential benefits. It contains beneficial probiotics, enzymes, and acetic acid that may help with blood sugar control, weight management, heart health, and digestion. Include 1-2 tablespoons per day diluted in water or juice to help boost your overall health.

Pair apple cider vinegar with a balanced diet and active lifestyle for the best effects. Talk to your doctor before using, especially if you take medications or have diabetes or gastriic reflux. Overall, incorporating this multipurpose ingredient can be a simple way to give your health an extra boost!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.