A spoonful of apple cider vinegar a day may help with weight loss and blood sugar control. You never want to take apple cider vinegar straight up because it’s so acidic that it could damage your tooth enamel and esophagus.
For an apple cider fix dilute 1 tablespoon of apple cider vinegar into a big glass of water and add honey to taste (optional). Experts recommend drinking before or during meals to help you feel fuller faster and to help manage blood sugar levels.
Research has shown that apple cider vinegar can help you feel fuller faster, thereby curbing calorie consumption. Japanese researchers separated 175 obese but otherwise healthy people into two groups: the experimental group consumed apple cider vinegar daily for 12 weeks, while the control group consumed water in place of apple cider vinegar daily for 12 weeks. All participants ate similar diets as monitored by food journals. Those on the apple cider vinegar diet, however, lost more weight—about 1-2 pounds over the 3 months.
Researchers believe that vinegar may activate genes involved in breaking down fats. Once the study ended and intake of apple cider vinegar halted, the weight returned, suggesting consistency may be key.
A 2005 study published in the European Journal of Clinical Nutrition showed that apple cider vinegar helped participants reach satiety sooner. Those who ate bread with apple cider vinegar felt fuller quicker than those who ate bread alone. The higher the dose of acetic acid (the main component of apple cider vinegar) the fuller they felt.
The study also showed that apple cider vinegar had a positive impact on blood sugar levels. Those who consumed vinegar had lower blood sugar levels post-meal, and the effect lasted up to 90 minutes after eating.
Carol Johnston, PhD, director of Arizona State University’s nutrition program, has been researching apple cider vinegar for over 10 years. She confirms that, “Apple cider vinegar’s anti-glycemic effect is very well documented.” Vinegar helps inhibit the digestion of starch, which can spike blood sugar levels. Any undigested starch then nourishes your gut health by feeding beneficial bacteria in your gastrointestinal tract.
If you have diabetes or are thinking of trying apple cider vinegar as a treatment for blood sugar control speak with your doctor first. Preliminary research shows that apple cider vinegar may make gastroparesis, a common complication with diabetes, worse.
Opt for unfiltered apple cider vinegar, which is imbued with healthy probiotics—beneficial live microorganisms that help your gut thrive!