What is ACV (Apple Cider Vinegar)?
Apple cider vinegar (ACV) is made from fermented apple cider and it contains health-promoting probiotics and enzymes, giving it significantly less sugar and fewer calories than apple cider or apple juice. In fact, it only takes one to two tablespoons of ACV to take advantage of the health benefits of apple cider vinegar and each tablespoon clocks in at just 3–5 calories and contains minimal sugar.
But what is it actually good for? Apple cider vinegar uses range from soothing sunburns to giving your gut health a boost.
With at least 20 potential uses and a host of proven health benefits, this is a must-have item in your kitchen pantry.
Here are just a few ways ACV can benefit you:
Regulate Blood Sugar
The ability of ACV to help normalize blood sugar is one of the most well-studied apple cider vinegar benefits.
In one study, vinegar consumption was found to decrease blood sugar levels by an average of 31 percent after eating white bread. (1)
To keep your blood sugar levels stable, try diluting one to two tablespoons of apple cider vinegar in 8 ounces of water and consuming before meals.
Cholesterol is a fat-like substance that can build up in the arteries, causing them to narrow and harden. High blood cholesterol puts a strain on your heart, forcing it to work harder to push blood throughout the body.
Apple cider vinegar can promote heart health by helping to keep cholesterol levels low. An animal study out of Iran showed that supplementing rats with ACV was able to reduce bad LDL cholesterol while also increasing beneficial HDL cholesterol. (2)
Boost Your Gut Health
By opting for organic raw apple cider vinegar, you can add a healthy dose of beneficial bacteria into your diet. This bacteria can enhance the health of your digestive system and deliver a multitude of benefits, like increased immunity and an improved ability to digest and absorb nutrients.
Promote Weight Loss
Is apple cider vinegar actually good for weight loss?
There is a lot of research out there confirming the benefits of apple cider vinegar for weight loss. For example, one study, showed consuming just two tablespoons per day of ACV over 12 weeks resulted in nearly 4 pounds of weight loss with no other modifications to diet or lifestyle (3).
Additionally, another study showed that drinking apple cider vinegar actually decreased total caloric intake by up to 275 calories over the course of the day. (4)
But, don’t use apple cider vinegar as a quick fix all on its own. In fact, if just drinking it alone, the amount of ACV weight loss will be minimal. To really see results, be sure to use it in combination with a healthy diet and active lifestyle.
Improves Skin Health
ACV doesn’t just affect your internal health; it has also been shown to treat acne and reduce scarring. Certain strains of bacteria often contribute to the development of acne. Vinegar is well-known for its antibacterial properties and has been shown to be effective against many strains of harmful bacteria.
Here’s our favorite morning ACV lemonade to kick-start our day…give it a try today!
- 1 glass of warm water (12-16 ounces)
- 2 tablespoons of apple cider vinegar
- 2 tablespoons lemon juice (about the juice of 1 lemon)
- 1/2 teaspoon ground or fresh ginger
- 1/2 teaspoon cinnamon
- 1 teaspoon raw, local honey
Mix all the ingredients together and stir well into the warm water. Enjoy!
For best results, drink up to 3 times daily, 20 minutes before meals for 2 weeks. Then decrease to once daily, 20 minutes before breakfast.
- Effect of neutralized and native vinegar on blood glucose and acetate responses to a mixed meal in healthy subjects. https://www.ncbi.nlm.nih.gov/pubmed/7796781.
- Apple cider vinegar attenuates lipid profile in normal and diabetic rats. https://www.ncbi.nlm.nih.gov/pubmed/19630216
- Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. https://www.ncbi.nlm.nih.gov/pubmed/19661687
- Vinegar and peanut products as complementary foods to reduce postprandial glycemia. https://www.ncbi.nlm.nih.gov/pubmed/16321601