Apple Cider Vinegar: Health Benefits And Possible Side Effects

Health claims about apple cider vinegar are plentiful, and only a few are backed up by scientific research.

Blood sugar levels may drop

A 2019 systematic review and meta-analysis showed that taking apple cider vinegar can improve glycemic control in healthy people and people with diabetes. "In healthy people, the improvement in glycemic control was most pronounced when apple cider vinegar was consumed alongside starchy foods," said Dr. Sandwiches.

In patients with type 2 diabetes, consuming apple cider vinegar for 12 weeks reduced hemoglobin A1C (HbA1c) by 0.16%. However, this effect was not seen in patients taking apple cider vinegar tablets. Dr. Panini noted that the mechanism by which this occurs is unclear, but research suggests it may be related to activation of the adenosine monophosphate (AMPK) pathway, increased insulin sensitivity, to increased satiety after a meal and delayed gastrulation. Elimination.

can lower cholesterol

Apple cider vinegar has been shown to lower levels of total cholesterol, LDL (bad) cholesterol, and triglycerides in small animal and human studies. Again, the research isn't conclusive as to why and how this happens, but it could have something to do with activating the AMPK pathway, decreasing lipogenesis, and increasing satiety and energy expenditure, said the dr. Sandwiches.

May provide antimicrobial benefits

A 2021 in vitro study of E. coli and methicillin-resistant Staphylococcus aureus revealed the potential efficacy of apple cider vinegar, according to Kerry Gans, registered dietitian, nutrition consultant, and author of The Small Change Diet . This suggests that apple cider vinegar may help treat this type of life-threatening bacterial infection, although you should always see a doctor if you suspect an infection.

Does apple cider vinegar make you lose weight?

Apple cider vinegar has been linked to weight loss, but few studies have focused specifically on apple cider vinegar. A 2009 test of 175 people who regularly consumed vinegar showed weight loss (2 to 4 pounds) after a three-month period. This group also reported lower triglyceride levels than study participants who didn't consume vinegar. As for the specific benefits of apple cider vinegar, a recent study followed 39 participants who were assigned either a low-calorie diet with apple cider vinegar or a low-calorie diet without apple cider vinegar for 12 weeks. The group that took the apple cider vinegar lost the most weight.

What does apple cider vinegar really do for your body