Apple cider vinegar is the most popular type of vinegar in the natural health community. It is claimed to lead to all sorts of benefits, many of which are supported by science. This includes weight loss, reduced cholesterol, lower blood sugar levels and improved symptoms of diabetes.
- High in Acetic Acid, With Potent Biological Effects
Organic, unfiltered apple cider vinegar contains “mother,” strands of proteins, enzymes and friendly bacteria that give the product a murky appearance. There are not many vitamins or minerals in it, but it does contain a small amount of potassium Quality apple cider vinegar also contains some amino acids and antioxidants. Apple cider vinegar is made by fermenting the sugar from apples. This turns them into acetic acid, which is the active ingredient in vinegar.
- Can Kill Many Types of Harmful Bacteria
Vinegar can help kill pathogens, including bacteria. It has traditionally been used for cleaning and disinfecting, treating nail fungus, lice, warts and ear infections. The main substance in vinegar, acetic acid, can kill harmful bacteria or prevent them from multiplying. It has a history of use as a disinfectant and natural preservative.
- Lowers Blood Sugar Levels and Fights Diabetes
By far, the most successful application of vinegar to date is in patients with type 2 diabetes. Type 2 diabetes is characterized by high blood sugar levels, either because of insulin resistance or an inability to produce insulin. Pretty much everyone should benefit from keeping their blood sugar levels in the normal range. The most effective (and healthiest) way to do that is to avoid refined carbs and sugar, but apple cider vinegar can also have a powerful effect.
Vinegar has been shown to have numerous benefits for blood sugar and insulin levels:
- Improves insulin sensitivity during a high-carb meal by 19–34% and significantly lowers blood sugar levels and insulin responses.
- Reduces blood sugar by 34% after eating 50 grams of white bread
- 2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugar in the morning by 4%
- Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals
- For these reasons, vinegar can be useful for people with diabetes pre-diabetes, or those who want to keep their blood sugar levels low for other reasons.
If you’re currently taking blood-sugar-lowering medications, check with your doctor before increasing your intake of any type of vinegar. Apple cider vinegar has shown great promise in improving insulin sensitivity and helping lower blood sugar responses after meals.
- Helps You Lose Weight and Reduces Belly Fat
Surprisingly, studies also show that vinegar can help you lose weight. Several human studies show that vinegar can increase satiety, help you eat fewer calories and lead to actual pounds lost on the scale. For example, if people take vinegar along with a high-carb meal, they get increased feelings of fullness and end up eating 200–275 fewer calories for the rest of the day That said, just adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. It’s the entire diet/lifestyle that counts and you need to combine several effective methods to see results. Overall, it seems like apple cider vinegar is useful as a weight loss aid mainly by promoting satiety and lowering blood sugar and insulin levels.
- May Have Protective Effects Against Cancer
Cancer is a terrible disease characterized by the uncontrolled growth of cells. There is a lot of hype online about the anti-cancer effects of apple cider vinegar. It is possible that consuming apple cider vinegar may help prevent cancer, but this needs to be researched more before any recommendations can be made.
Unfortunately, Apple Cider vinegar can be harsh on the throat and stomach when taking it in liquid form, even diluted in water. Many people complain about the taste and the burning effects. NPL has launched an Apple Cider Vinegar capsule form to make it easier to get your apple cider in for the day with the horrible taste. With the same health benefits you would receive from liquid apple cider, the capsules are a great option!