Apple Cider Vinegar has been ‘hailed’ as a miracle supplement able to get you swimwear ready in no time at all but it’s also been ‘debunked’ as an overhyped home remedy. So which side should you listen to? The answer is neither. While it’s true that Apple Cider Vinegar may not be a miracle pill that can burn all your fat and cure all your ails, we’ve discovered that this popular supplement does indeed have some potential health benefits.

What is Apple Cider Vinegar? 

Apple Cider Vinegar (ACV) is made by crushing apples and adding yeast, starting the fermentation process and converting the sugars into alcohol. The next step is to add bacteria, which turns the alcohol into acetic acid, the main organic compound found in vinegar that gives it its sour taste and smell. Some researchers believe it is the acetic acid found in Apple Cider Vinegar that provides the health benefits. 

What is ‘the mother’?

If you’re reading up on Apple Cider Vinegar you will probably come across the term “the mother”. This is referring to strands of proteins containing enzymes and beneficial bacteria and gives the vinegar containing it a cloudy-like appearance. 

What are the health benefits of Apple Cider Vinegar?

There are numerous claims regarding the potential health benefits that Apple Cider Vinegar can provide, but as of now there is still a lot of research that needs to be done. But while we wait, here are 3 potential health benefits that are backed by evidence: 

Apple Cider Vinegar Supports Gut Health

Apples contain an important prebiotic called pectin. Like any prebiotic, this natural fibre helps promote good gut health by stimulating the growth and activity of the “good bacteria” in your gut flora. As Apple Cider Vinegar is made from the juice of crushed apples, it’s highly likely that Apple Cider Vinegar also contains pectin to help support your gut health. 

Apple Cider Vinegar can also support your gut and digestive health by raising the acidity of your stomach. Some of the symptoms of low stomach acidity include constipation, bloating, gas, cramping and more. If your stomach acidity is low, your digestive system can find it hard to break down nutrients and foods, allowing bacteria to build up. If you are having trouble with low stomach acidity then Apple Cider Vinegar might help as it is naturally acidic.

Apple Cider Vinegar May Help Lower Blood Sugar Levels 

Type 2 diabetes is a common condition that causes your blood sugar levels to spike too high. If left untreated it can have serious consequences for your health, including damage to your kidneys and eyes. Even if you don’t have type 2 diabetes, making sure to maintain your glucose levels can be important, as high blood sugar levels can cause an increased risk of heart disease and stroke.  

Some research has suggested that Apple Cider Vinegar can help manage blood sugar levels. In one small study, for example, vinegar decreased blood sugar levels by up to 31.4% after each participant ate 50g of white bread. Another study found that participants with type 2 diabetes who consumed two tablespoons of Apple Cider Vinegar before bed found that their blood sugar levels (before eating) had decreased by 4-6% the next morning. 

These are encouraging results for the ability of Apple Cider Vinegar to help maintain normal blood sugar levels. It’s important to remember, however, that the studies performed have been small and more extensive research needs to be done. If you have type 2 diabetes or anything similar you should not take Apple Cider Vinegar instead of your regular medication. 

Apple Cider Vinegar Aids with Weight Loss

Apple Cider Vinegar is not a miracle cure-all that will give you abs on its own. You still need a healthy diet and regular exercise to lose weight. However, the acetic acid in Apple Cider Vinegar can help curb your appetite by increasing your feeling of fullness. This makes it easier for you to avoid overeating and snacking, which can lead to a decreased intake of calories and the loss of some weight. In fact, in a study of 175 people with obesity, researchers found that supplementing Apple Cider Vinegar daily over three months led to weight loss and reduced belly fat. 

How can I best introduce Apple Cider Vinegar to my diet? 

As we mentioned above, Apple Cider Vinegar is high in acidity, which means that drinking too much can erode your teeth and cause damage to your throat. You can avoid these effects by taking your daily dose of Apple Cider Vinegar in a convenient easy to take capsule from The Naturality Lab, giving you all the benefits without the over acidity and aftertaste.

 

 

 

Sources: Brighenti F et al (1995) Effect of neutralized and native vinegar on blood glucose and acetate responses to a mixed meal in healthy subjects; White A M & Johnston C S (2007) Vinegar Ingestion at Bedtime Moderates Waking Glucose Concentrations in Adults with Well-Controlled Type 2 Diabetes; Kondo T, Kishi M, Fushimi T, Ugajin S & Kaga T (2009) Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglycerides Levels in Obese Japanese Subjects;