Apple Cider Vinegar – Squeezing Out The [TRUTH] on its Health Benefits

I was at a party recently where a woman was talking about how her 2 tablespoons per day of Apple Cider Vinegar (ACV) helped her lose weight and that it has so many powerful health benefits people are not aware of.

Being a health professional, I kept my mouth shut and decided to dig into the research.

There are all kinds of claims on the internet of ACV’s role in increasing energy levels, losing weight, improving blood sugar, improving cholesterol and improving blood pressure.

But what is the truth about Apple Cider Vinegar (ACV)?

Are these health claims substantiated?

Let’s take a closer look!

What is Apple Cider Vinegar (ACV)?

A good place to start is to look at how ACV is made and its nutritional make-up. Apple Cider Vinegar is produced from taking apples and putting them through a process of crushing, distilling, and finally fermenting them.

Most vinegars are filtered and pasteurized, but some manufacturers leave the harmless bacteria—also called “the mother”—and label the vinegar as “raw” and “unfiltered.” This is particularly common with apple cider vinegar.

According to Dr. Adelena Izold, a Naturopathic Doctor, These types retain the “mother,” a colony of beneficial bacteria and enzymes, which is believed to be responsible for many of the health benefits associated with apple cider vinegar. Raw and unfiltered varieties contain more of these beneficial components compared to processed versions. Organic apple cider vinegar also ensures that the apples used were grown without synthetic pesticides or fertilizers, further enhancing its health-promoting properties. By opting for raw, unfiltered, and organic apple cider vinegar, individuals can maximize its potential benefits for digestion, weight management, and overall health.

One tablespoon of apple cider vinegar’s nutritional value has:

• 0.03 mg of iron (your iron supplement will have 30mg – 1000x this)
• 11 mg of potassium (a banana has 100mg – 10x this)
• 1 mg of sodium
• less than 0.01mg of other minerals like Zinc, Copper, or Manganese
• no other vitamins

From my research, it seems most of the claims about the health benefits of vinegar either haven’t been tested enough or there aren’t large enough research studies to stand behind the claims we are reading about.

Here’s what I discovered:

ACV and Blood Sugar

There have been approximately twelve small studies where people were given a starchy meal, one group took two tablespoons of ACV and the other group did not.

Some of the studies showed lower blood sugar hours after the meal in those that took the vinegar, but other studies did not show this.

There were also two longer studies that included people with prediabetes, and it was found that blood sugars were not significantly lower in those who consumed two tablespoons of vinegar a day when compared to those who got the placebo.

ACV and High Blood Pressure

One study looked at rats being fed a diet containing acetic acid compared to those that did not. Those that were eating high acetic acid had a decrease in their systolic (top number) blood pressure.

No studies have been performed on people.

ACV and Cancer

A few studies have shown that vinegar may have anti-cancer properties, however, these studies involved culturing cancer cells and exposing them directly to vinegar or acetic acid.

There was one large population study from China that found lower rates of esophageal cancer in people who frequently consumed vinegar. It’s worth noting that the people in the study were likely consuming rice vinegar, not ACV.

ACV and Weight Loss

The scientific evidence that vinegar consumption either ACV or other types of vinegar is a reliable, long-term means of losing excess weight is not compelling.

There have been some studies performed, but all-n-all, the studies have been short in duration, the results have been slight and adding or subtracting single foods or ingredients in our diets typically doesn’t have a huge effect on weight.

According to Benedict Ang, Senior Fitness Coach, The acetic acid in apple cider vinegar is the key component that contributes to its weight loss benefits. You see, this compound has shown promise in helping to control appetite and reduce overall food intake. In my experience, clients who have incorporated ACV into their routines have often reported feeling more satiated after meals. This feeling of fullness can be a crucial factor in weight loss, as it promotes better portion control and reduces the likelihood of unnecessary snacking between meals.

Studies seem to suggest that vinegar can increase feelings of fullness and help people eat fewer calories, which may then lead to weight loss.

ACV and Lowering Cholesterol

Some studies on animals were performed that suggest ACV can lower cholesterol and triglyceride levels. But no studies have been performed on humans.

ACV and Skin Health

Jenny Dobrynina, Certified Nutritionist and Sports Diabetics Expert, explained that ACV is antibacterial because it contains fruit acids like malic and acetic acid. So, you can use ACV as a natural toner, face wash, and spot treatment. It can help reduce acne and sunburn while exfoliating and toning the skin.

In summary

There are a lot of big claims about the health benefits of ACV on the internet. Unfortunately, many of these claims are not supported by science.

One author wisely pointed out, however, that the absence of proof isn’t proof that something isn’t happening, and anecdotes often end up becoming supported by science down the line.

At the very least, apple cider vinegar seems to be safe as long as you don’t go overboard and take excessive amounts if you want to experiment with it.

In addition, we’ll tell you everything you need to know about choosing the best apple cider vinegar supplement and give you our expert-approved pick for #1.

Suzanne Toon, MS, CPT, CIC

Suzanne Toon, MS, CPT, CIC Experienced Wellness Coach with over 15 years of experience in the health care field and ACE Certified Perso... [Read Full Bio]