Either in the context of insulin resistance, or an inability to produce insulin, type 2 diabetes is characterized by elevated blood sugars. However, elevated blood sugar can also be a problem in people who don’t have diabetes, contributing to premature ageing and various chronic diseases.
The most effective (and healthiest) way to control blood sugar levels is to avoid refined carbohydrates and sugars while eating a diet rich in whole organic foods. But apple cider vinegar can also have a powerful supplemental effect.
For these reasons, vinegar can be useful for people with diabetes, pre-diabetes, or those who want to keep their blood sugar levels low to normal for any reason. Apple cider vinegar has shown great promise in improving insulin sensitivity and helping to lower blood sugar responses after meals.
Given that vinegar lowers blood sugar and insulin levels, it makes sense that it could help you lose weight. Several human studies suggest that vinegar can increase satiety, thereby reducing calorie intake, which should translate to reduced weight over time.
A study in obese individuals showed that daily vinegar consumption led to reduced belly fat, waist circumference, lower blood triglycerides and weight loss. Again it’s the entire diet and lifestyle that will show positive results.
Overall, it seems like apple cider vinegar may be useful as a weight loss aid, mainly by promoting satiety and lowering glucose and insulin levels. It does clearly have some important health benefits, especially for blood sugar and weight control.
Apple cider vinegar has benefits for heart health as well. There are several measurable biological factors that are linked to either a decreased or increased risk of cardiovascular disease. Apple cider vinegar contains the antioxidant chlorogenic acid, which has been shown to protect LDL cholesterol particles from becoming oxidized, improving risk factors for heart disease.
There are also studies showing that vinegar reduces blood pressure, as well as observational studies from Harvard which have shown that women who ate salad dressing with vinegar had a reduced risk of heart disease.
Several animal studies have also shown that vinegar can reduce blood triglycerides, cholesterol and blood pressure, but this needs to be confirmed in human studies. Additional studies have shown that vinegar can kill cancer cells and shrink tumors.
How Is Apple Cider Vinegar Made?
Vinegar is made in a two-step process, similar to alcohol. It is made by fermenting the sugars from apples. This turns them into acetic acid, the active ingredient in vinegar. The first step exposes crushed apples (or apple cider) to yeast, which ferment the sugars and turn them into alcohol.
In the second step, bacteria are added to the alcohol solution, which further ferment the alcohol and turn it into acetic acid the main active compound in vinegar. Organic, unfiltered apple cider vinegar also contains “mother,” strands of proteins, enzymes and bacteria that give the product a murky, cobweb-like appearance.
Side Effects, Dosage and How to Use it
The best way to incorporate apple cider vinegar into your diet is to use it in your cooking, with vegetables and for salad dressings. You can also dilute it in water and drink it as a beverage. Common dosages range from 1-2 teaspoons to 1-2 tablespoons per day. It is recommended to use organic, unfiltered apple cider vinegar with the “mother.” Bragg’s Organic Raw Apple Cider Vinegar
Not all of the claims about apple cider vinegar on the internet are supported by science. However at the very least, apple cider vinegar is not only safe as studies have shown, but very healthy as well. There are no side effects noted with normal consumption.