There’s been a real buzz about apple cider vinegar (ACV) over the years, and it’s gained huge popularity for its health benefits and taste. While it’s commonly used in cooking, pickling and salad dressing, apple cider vinegar has potential as a health supplement in its own right. Many claims are made about the uses of ACV, but which of these are supported by research?
Everything we do at Chuckling Goat is evidence-based, so let’s look at the benefits and the scientific studies backing these claims:-
1. Weight loss and appetite control
Some studies have suggested that apple cider vinegar helps with weight loss by promoting a feeling of fullness, leading to reduced calorie intake. A 2009 study of 175 people who consumed vinegar daily showed weight loss of 1 – 2 kg after three months.1https://pubmed.ncbi.nlm.nih.gov/19661687/
2. Blood sugar control
Evidence shows that ACV can help lower blood glucose levels, particularly after meals.2https://diabetesjournals.org/care/article/27/1/281/26582/Vinegar-Improves-Insulin-Sensitivity-to-a-High The mechanism is thought to be increased sensitivity to insulin and improved satiety after meals, and delayed gastric emptying.3https://www.sciencedirect.com/science/article/abs/pii/S24054577193012634https://pubmed.ncbi.nlm.nih.gov/31451249/
3. Heart health
Some studies have indicated that apple cider vinegar may improve blood lipid levels, including cholesterol and triglycerides.5https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8243436/
4. General health
Apple cider vinegar that contains the ‘mother’ is rich in enzymes and antioxidants, which support cell function and metabolism. It also contains beneficial bacteria, which contribute to a healthy gut microbiome.6https://pubmed.ncbi.nlm.nih.gov/31451249/
Side-effects to be aware of:
- The acid in vinegar may erode tooth enamel, so you may want to drink some water afterwards to rinse it off your teeth.7https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/debunking-the-health-benefits-of-apple-cider-vinegar
- If you have chronic kidney disease, your kidneys may be unable to process the excess acid in vinegar.8https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/debunking-the-health-benefits-of-apple-cider-vinegar
Looking for an artisan vinegar?
Our sister company, Ana’s Farmacy, offers functional vinegars. These hand-crafted vinegars are made from a base of raw apple cider vinegar, with the ‘mother’. However, these vinegars have added benefits! A carefully selected combination of antimicrobial herbs is steeped in the vinegar, to produce a safe, natural, and delicious product that is lab-tested to inhibit specific pathogens.
Each vinegar inhibits a different range of pathogens, including E. coli, Salmonella and Staphylococcus plus many others. Check the diagram here to determine which vinegar is right for you.
We recommend taking 10 ml of vinegar daily, ideally mixed into 40 ml of water 30 minutes before a meal, for maximum digestive benefit. 10 ml is equivalent to 2 tsp.
Before starting any new supplement, please check with your GP or pharmacist for advice on potential contraindications with your medication or health conditions.
For more digestive aids, check out The beauty of bitters: 6 natural digestive aids.
Any questions? Contact one of our nutritional therapists via live chat on weekdays from 8 am to 8 pm.
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