Apple cider vinegar (ACV) can be used as a general health tonic internally and externally. Here are a few health benefits of drinking apple cider vinegar:
1. Blood Glucose Control
Vinegar has been shown in studies to help control blood sugar levels and prevent blood sugar spikes after large meals. In one study, 20mL of vinegar added as a salad dressing to a meal of lettuce and bread with 50g of carbohydrates decreased the glycemic response by over 30%1.
2. Reduced Body Fat, Weight Loss and Triglyceride Levels
Drinking apple cider vinegar can help you lose body fat and shed pounds. A Japanese study found that subjects that drank 15 mL and 30 mL of vinegar every day for 12 weeks lost around 2.64 lbs. (1.2 kg) and 3.74 lbs (1.7 kg), respectively. The body fat percentage for the 15 mL group dropped 0.7% while the 30 mL group dropped 0.9%. They concluded that “vinegar intake reduced body weight, visceral and subcutaneous fat mass, and serum TG (triglyceride) levels without causing adverse effects in our obese Japanese study subjects.”2
3. Decreases Risk of Cardiovascular Disease
Since vinegar has been shown to lower triglyceride levels, the logical conclusion is that vinegar indirectly decreases the risk of cardiovascular disease.
According to one study, “In 1996 a meta-analysis was published showing that an increase in plasma triglyceride (TG) levels was associated with an increase in CHD risk, even after adjustment for high density lipoprotein cholesterol (HDL-C) levels.”
The researchers in this study went on to conclude, “Epidemiological evidence indicates that plasma TG (triglyceride) levels predict CVD (cardiovascular disease). The independent relationship between TG and CHD is more consistently observed in the general population.”3
4. Anti-pathogenic and Antiseptic
Apple cider vinegar is antipathogenic, in other words, it kills pathogens like bacteria, viruses and fungi. Vinegar has been used for thousands of years as an antiseptic to treat wounds and as a cleaning agent.
5. Antioxidant Effects
Apple cider vinegar was shown in recent studies to exhibit high levels of bioactive compounds, such as polyphenols and vitamins, which combat oxidative stress with their high antioxidant activity. Some of the phenolic compounds in apple cider vinegar are gallic acid, catechin, epicatechin, chlorogenic acid, caffeic acid, and p‐coumaric acid. The total polyphenolic ındex (mg/L GAE) of apple cider vinegar is 400 to 1000.4
Personally, I drink Bragg’s Organic Apple Cider Vinegar with “The Mother.” I normally pour about an ounce into a jar with two cups (16 ounces) of purified water and chug it down. I make sure to rinse my mouth with purified water afterwards so none of the acid remains on my teeth longer than necessary. You can buy Bragg’s Organic Apple Cider Vinegar here:
- “Vinegar: Medicinal Uses and Antiglycemic Effect” by Carol S. Johnston, PhD, RD and Cindy A. Gaas, BS
- “Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects.” by Kondo T., Kishi M., Fushimi T., Ugajin S., Kaga T.
- “Triglycerides and Cardiovascular Risk” by K.E.L Harchaoui, M.E Visser, J.J.P Kastelein, E.S Stroes, and G.M Dallinga-Thie
- “Functional properties of vinegar” by Budak NH, Aykin E, Seydim AC, Greene AK, Guzel-Seydim ZB.