Apple cider vinegar in glass bottle and basket with fresh apples
Vinegar: you probably use it all the time for recipes, cleaning, and maybe, even enjoy it as a potato chip flavor.
But did you know there’s a specific type of vinegar that can do a lot more than just satisfy your cravings?
We’re talking about apple cider vinegar. You’ve probably seen it in grocery stores or heard your friends raving about it as one of their “go-to” products.
But is it really all it’s cracked up to be?
The answer is an emphatic yes.
The health benefits of apple cider vinegar are numerous. Let’s check them out!
1. Blood Sugar Regulation
There’s a good chance you or someone you know struggles with diabetes.
In fact, more than 100 million Americans have diabetes or prediabetes. And about one-third of U.S. adults are at risk for diabetes and don’t even know it.
For diabetics, controlling blood sugar levels is crucial. This is where apple cider vinegar comes in.
One of the health benefits of apple cider vinegar is that it can help lower blood sugar.
In a study published in Diabetes Care, researchers discovered that blood sugar dropped in subjects consuming two tablespoons of apple cider vinegar with a snack. This was in comparison to when they ate the snack along with a glass of water.
While apple cider vinegar certainly isn’t a cure for diabetes, it can certainly help patients keep their diet on track.
2. Digestive Health
Do you ever feel like your digestion is completely out of whack?
Maybe you’ve even tried one of those probiotic yogurts to get things under control?
Well, don’t give up just yet. Apple cider vinegar may be just what you need to get your digestion back on track.
In clinical trials, when mice were given acetic acid (a component of apple cider vinegar), their guts showed higher levels of good bacteria. At the same time, their gastrointestinal issues subsided.
3. Lower Cholesterol
The acetic acid in apple cider vinegar isn’t just good for digestive health. It can also help people who have high cholesterol levels.
High levels of cholesterol can pose a serious danger to your body. If your cholesterol is too high, it can cause your arteries to harden and narrow. This blockage can lead to a heart attack or stroke.
If your someone who needs to get their cholesterol back in check, apple cider vinegar can help.
Research indicates that the acetic acid found in apple cider vinegar may lower cholesterol levels. It does this by increasing bile flow and assisting the liver with the production of fatty acids.
4. Lower Blood Pressure
High blood pressure is another issue that many Americans struggle with.
Just like high cholesterol, high blood pressure can lead to strokes and heart attacks.
One of the benefits of apple cider vinegar is that it can help lower your blood pressure naturally. It does this by decreasing the hormone in the kidney that causes blood pressure to rise.
5. Weight Loss
We talked earlier about how apple cider vinegar can help diabetics control their blood sugar levels and their weight.
If you’re not a diabetic but are on weight loss journey, you can still reap the benefits of apple cider vinegar.
Studies suggest that vinegar increases satiety, and therefore, causes you to eat less and lose weight.
In fact, one study found that when obese participants consumed vinegar on a daily basis, their waist circumference and belly fat levels decreased. They’ve also reported lower triglycerides levels.
In the 12-week study, those who consumed one tablespoon per day lost an average of 2.6 pounds. Subjects who consumed two tablespoons per day lost an average of 3.7 pounds.
6. Fight Acne and Improve Skin
While acne may seem like a mere vanity issue for some, for those who have suffered from it their whole life, it’s an exhaustive and sometimes life-threatening problem.
While there is no true “cure” for acne, apple cider vinegar can help fight acne and improve skin health.
This is because apple cider vinegar contains antibacterial and antimicrobial properties. The antibacterial properties help stop germs from infecting skin that is already damaged. The antimicrobial properties help unclog dirt and oil from the pores.
Plus, due to apple cider vinegar’s pH levels, it can help reduce inflammation of the skin.
Some even use apple cider vinegar as a natural exfoliator because of these benefits.
How to Take Apple Cider Vinegar
After hearing about these things, you’re probably pretty excited to add apple cider vinegar to your daily routine.
But not so fast- before you race to the store and start chugging from the bottle, you first need to know how to properly use it.
Noticed how in all the study examples we gave, no one was consuming more than a couple tablespoons at a time? You see, apple cider vinegar is very potent and a little bit goes a long way.
Too much of it can wear down tooth enamel, damage the esophagus, and even lower potassium levels. Plus, the taste is not so great on its own.
Start with a couple teaspoons or a tablespoon, and mix it in with a warm glass of water and some honey.
Or, you can incorporate apple cider vinegar into recipes for salad dressings, coleslaws, and other dishes to get your daily dose.
For best results though, you should try to drink it first thing in the morning on an empty stomach, about 20-30 minutes before breakfast.
Reap the Benefits of Apple Cider Vinegar
If you’re ready to incorporate apple cider vinegar into your diet, all it takes is a quick trip to the grocery store. It’s widely available and shouldn’t cost you more than $10 (depending on the size of the bottle you get.)
If you’re looking for more ways to get on track with a healthy lifestyle, you’ve come to the right place. We offer personal training services for individuals, groups, and couples.
Check out our services page and contact us if you have any questions.