For decades, Apple cider vinegar has been touted as a cure-all for everything from the flu to halting hiccups. Many people believe that it can also whiten teeth. While those benefits haven’t yet been studied, apple cider vinegar has been found to help regulate blood sugar, which is very beneficial to people with diabetes. It can also promote better digestion and help you lose weight.
Lowering blood sugar levels for those with diabetes
According to an article on health.com, These Are the Real Benefits of Apple Cider Vinegar, a study published in Diabetes Care looked at men and women with Type 2 diabetes. The researchers found that when the participants downed two tablespoons of apple cider vinegar before bed with a snack (one ounce of cheese), they had lower blood sugar levels the next morning, compared to when they ate the same bedtime snack paired with two tablespoons of water.
Another study published in the same journal compared the effects of apple cider vinegar on healthy adults, people with pre-diabetes, and people with Type 2 diabetes. Study participants in all three groups had better blood glucose readings when they consumed less than an ounce of apple cider vinegar with a high carb meal (a white bagel with butter and orange juice), compared to when they the had the same meal and drank a placebo. People with pre-diabetes improved their blood glucose levels with vinegar by nearly half, while people with diabetes cut their blood glucose concentrations by 25%.
How apple cider vinegar lowers blood sugar
How apple cider vinegar works to lower blood sugar levels is explained in an article in WebMD, Apple Cider Vinegar and Health, which features an interview with Carol Johnston, PhD, who directs Arizona State University’s nutrition program and who has been studying apple cider vinegar for more than 10 years. According to Carol, “Apple cider vinegar’s anti-glycemic effect is very well documented.” The vinegar blocks some of the digestion of starch. “It doesn’t block the starch 100%, but it definitely prevents at least some of that starch from being digested and raising your blood sugar.” If you drink apple cider vinegar with a starchy meal, then the starches you don’t digest will feed the good bacteria in your gut.
Apple cider vinegar assists with weight loss
The same health.com article mentioned above suggests that apple cider vinegar may ward off scale creep. In a study published in the Journal of Agriculture and Food Chemistry, mice fed a high-fat diet along with acetic acid—vinegar’s key component—developed up to 10% less body fat than control rodents. The researchers believe the findings support the notion that acetic acid turns on genes that trigger enzymes to break down fat and prevent weight gain.
Apple cider vinegar promotes better digestive health
The health.com article also stated that apple cider vinegar may also be a boon to digestive health, based on the results of a study done on mice with ulcerative colitis. The researchers found that when acetic acid was added to their drinking water, they had higher levels of good bacteria in their guts, such as Lactobacillus and Bifidobacteria, and reduced symptoms of the gastrointestinal disease.
How to take your apple cider vinegar
Carol Johnston recommends 1 to 2 tablespoons in a big glass of water, and sip it along with your meals one or two times a day, while Cynthia Saas of health.com recommends swirling two teaspoons of organic apple cider vinegar and a teaspoon of organic honey into a cup of warm water once a day. Or, simply use apple cider vinegar as a main ingredient in salad dressing, or chilled veggie side dishes.
So, there you have it. Is apple cider vinegar a cure-all? Maybe not. But, helping people with diabetes, weight concerns or digestive issues are benefits that we at North Coast Organic are proud to deliver with our organic apple cider vinegar!
North Coast Organic apple products are made in Sebastopol, CA from U.S. grown certified organic apples. They contain no added sugars, preservatives, colorings or flavorings.