Is apple cider vinegar good for health?
Apple cider vinegar is one of the more common types of vinegar produced worldwide. It is touted as a natural health cure, with a number of suggested health benefits. Some of these health claims have potential, with small studies to back them up. Others, however, have little to no evidence of their validity.
In this article, we investigate the claim that consuming apple cider vinegar can help with weight loss.
Evidence and studies
Can drinking apple cider vinegar help someone lose weight? The answer might be yes, but it is not proven.
The weight loss claims surrounding apple cider vinegar may stem from several small studies, mostly on animals. Nonetheless, these studies do show some possible benefits of apple cider vinegar and could open the door to further research.
Body fat reduction
Acetic acid, a compound found in apple cider vinegar, has been cited in some studies as the active ingredient that helps with weight loss.
Other health benefits of apple cider vinegar
Apple cider vinegar may have other health benefits beyond weight loss. However, the studies to date on its health effects have been small and limited.
Some possible benefits of apple cider vinegar include:
- Lower insulin levels after eating: A study in Diabetes Care suggests that drinking apple cider vinegar before a high-carbohydrate meal may lower blood sugar levels and insulin response afterward.
- Lower blood sugar: People with well-controlled type 2 diabetes had lower waking blood sugar levels when they consumed apple cider vinegar with a high-protein snack at bedtime, according to another study in Diabetes Care. The participants continued using their regular diabetesmedications while taking the vinegar.
- Lower cholesterol: Apple cider vinegar lowered cholesterol in mice who were fed a high-cholesterol diet, according to a study in The Journal of Membrane Biology.
- Improvement in polycystic ovarian syndrome (PCOS): A study in the Tohoku Journal of Experimental Medicine found that women who consumed apple cider vinegar daily showed improvement of PCOS symptoms after 110 days. This may be due to its suspected insulin-lowering effect, as PCOS is linked to insulin resistance.
- Antibacterial ability: A study in the Journal of Advanced Pharmacy Education & Research found apple cider vinegar was able to kill two types of bacteria.
- Reduction in stretch marks: A study in Avicenna Journal of Phytomedicine found that massaging apple cider vinegar into stretch marks from pregnancy reduced their size and appearance.