Apple cider vinegar, also known as cider vinegar or ACV, has been a popular remedy for thousands of years, used for everything from healing wounds to managing blood sugar and aiding weight loss. Many consider it a versatile health booster, and modern research supports some of these claims.
Recent studies suggest that apple cider vinegar can be effective for weight loss, diabetes management, and curbing unhealthy cravings. Vinegar has been shown to help lower glucose levels, making it beneficial for those with hypoglycemia, insulin resistance, and type 2 diabetes. By lowering blood sugar and insulin levels, vinegar might also aid in weight loss.
For a healthy weight loss plan, it’s recommended to aim for a gradual loss of 1 to 2 pounds per week. While a nutritious diet and regular exercise are crucial, apple cider vinegar can be a helpful addition to your weight loss program. It may prevent overeating by providing a sensation of fullness after meals, potentially reducing calorie intake by 200–275 per day.
Regulating blood sugar is important for maintaining regular eating habits. Apple cider vinegar may help with this by slowing down sugar digestion, thanks to its acetic acid content. This process reduces spikes in sugar and insulin, which can help control appetite and cravings.
Apple cider vinegar may also have benefits for cholesterol levels. A study from 2012 found that taking apple cider vinegar over eight weeks could significantly reduce blood lipids that contribute to high cholesterol and triglycerides in people with hyperlipidemia.
Although not yet proven in humans, some animal studies suggest that apple cider vinegar might boost metabolism by increasing an enzyme responsible for burning fat. While it might not counteract the fat-storing effects of high-sugar foods like doughnuts, it can still help regulate sugar levels as part of a healthy diet.
Detoxifying the body involves removing waste and harmful compounds, and apple cider vinegar can play a role in this process. It helps balance blood sugar, boosts metabolism, supports healthy digestion, improves liver function, and promotes hormone balance, all of which can contribute to reducing weight gain.
To include apple cider vinegar in your diet, the recommended amount for weight loss is 1 tablespoon mixed with 8 ounces of water, split into 2–3 doses daily. It’s essential to dilute it, as undiluted vinegar can irritate your mouth and esophagus. If the taste is too strong, consider alternatives like apple cider vinegar gummies, capsules, or digestive teas.
Higher doses aren’t advised due to potential risks like drug interactions and tooth enamel erosion. It’s wise to start with 1 teaspoon (5 ml) to see how your body reacts, and avoid more than 1 tablespoon (15 ml) at a time to prevent nausea.
