Apple Cider Vinegar Drink Benefits: Real or Not?
People have used apple cider vinegar for thousands of years. ACV is not only great for cooking, it is also a popular ingredient in many home remedies.
There are hundreds of ACV drink recipes claiming to boost your health in various ways. Now, let's dive into the available research and see if this “superfood” is as great as they say.
The potential benefits of apple cider vinegar include:
Now, let's explore one by one if there is any scientific evidence behind these claims.
1. May lower blood sugar
Many studies associate vinegar consumption with lower blood sugar levels (1).
It is still not completely clear through what mechanisms apple cider vinegar can lower the blood glucose levels. There are many possibilities (2), including:
interfering with the digestion of carbs
slowing down of glucose production by the liver
increased use of glucose by the body
increased insulin secretion
suppression of appetite
One systematic review and meta-analysis observed a correlation between vinegar consumption and lower blood glucose levels (3). However the researchers warned, that some of the clinical trials could have been biased.
Because there is not enough consistent evidence, the American Diabetes Association does not currently recommend the use of apple cider vinegar for treatment or control of blood sugar (4).
2. May slow down carbohydrate digestion
One study investigated the effects of vinegar on people at risk of diabetes (5). The scientists discovered, that the participants who took vinegar at mealtime had:
Lower fasting blood glucose levels
Signs of increased colonic fermentation
This means that vinegar can likely slow down the digestion of carbs.
3. Helps manage blood sugar levels after a meal
Two teaspoons of vinegar during a meal, can help reduce postprandial glucose levels (6).
At least, that’s what a randomised controlled trial, published by scientists from the Arizona State University, points to. According to the study, vinegar was most effective at reducing glucose levels, when consumed with complex carbohydrates.
One meta-analysis suggests, that vinegar consumption can help lower blood sugar levels after a meal (7). Even though the studies were difficult to compare, the analysis did uncover a correlation between vinegar consumption and lower postprandial glucose levels.
4. Helps reduce appetite
Scientists from Lund University in Sweden, discovered that vinegar consumption may increase satiety (8).
For the study, healthy volunteers received bread with different doses of vinegar for breakfast. Afterwards their blood glucose, insulin response, and satiety levels were measured.
Interestingly, the higher the dose of acetic acid consumed, the less hungry the participants felt after the meal. In addition, blood glucose and insulin response were lower, the more acetic acid the volunteers had ingested.
However, research from 2013 claims that vinegar suppresses appetite by making people feel nauseous (9). Because of this, the use of vinegar as a natural appetite suppressant did not seem appropriate.
5. May be effective against acid reflux
Many people claim that ACV has helped them get rid of heartburn. But how could a drink containing acid actually help stop acid reflux? Here is the thing: It depends on what is causing your reflux symptoms.
If your acid reflux is caused by low stomach acid, then apple cider vinegar may help. There is this theory that if the acidity in the stomach is too low, the valve between the stomach and oesophagus will not close properly (10). This could lead to heartburn.
On the other hand, if your acid reflux is caused by too much acid produced in your stomach, ACV will likely make things worse.
6. Could reduce bloating
Low stomach acid can cause bloating, heartburn, and other uncomfortable effects related to indigestion. By consuming ACV you can help increase the acidity in your stomach and reduce these unpleasant symptoms. However, bloating can also be caused by other things that are not affected by ACV.
7. May support weight loss
As mentioned above, apple cider vinegar could help reduce appetite and help manage blood sugar levels. This could support weight loss. In fact, a Japanese study published in 2009 claims that vinegar could help lower the BMI of obese people (11). After taking vinegar for 12 weeks, the participants had significant improvements in body weight, waist circumference, and triglyceride levels, compared to placebo.
Read more: Apple Cider Vinegar for Weight Loss: Does it Really Work?
8. Anti-bacterial effects
Apple cider vinegar has anti-bacterial properties. In-vitro research shows that ACV has strong anti-microbial effects against E.Coli and Staphylococcus Aureus (12). So adding some ACV to your lettuce or salad may not be a bad idea.
9. Has antioxidant effects
Apple cider vinegar contains polyphenols (13). These compounds have antioxidant activity and many other potential health benefits. The polyphenols found in ACV are likely responsible for some of its positive effects on sugar and cholesterol levels.
In addition, some people think that these antioxidants may have anti-tumour activity, but there is not enough research to support these claims.
10. Probiotic effects
Most foods produced by fermentation, contain beneficial bacteria and have probiotic effects. Surprisingly, ACV is not one of them. Even though it may contain bacteria, there is not enough evidence that these can significantly improve gut health.
11. Prebiotic effects
Apples contain pectin, which has many potential health benefits and may act as a prebiotic (14). Because of this, people often think that apple cider vinegar also has prebiotic effects. However this is not true, since ACV does not contain significant amounts of pectin.
Nutritional value of apple cider vinegar
ACV contains mostly water and acetic acid. One 15 ml (1 tbsp) serving of ACV contains approximately 1.95 calories (15).
|
Nutrient |
Apple cider vinegar (15 ml serving) |
|
Energy (kcal) |
1.95 |
|
Sugars, total (g) |
0 |
|
Dietary Fiber (g) |
0 |
|
Protein (g) |
0 |
|
Total lipid (fat) (g) |
0 |
|
Sodium, Na (mg) |
0 |
|
Source |