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Apple Cider Vinegar | Proven Benefits of Apple Cider Vinegar

Apple Cider Vinegar | Proven Benefits of Apple Cider Vinegar

Apple Cider Vinegar | Proven Benefits of Apple Cider Vinegar

For centuries, vinegar has been used for various household and cooking purposes. It is also an ancient folk remedy that is believed to help with all sorts of health problems. The handiest vinegar in the natural health circle is apple cider vinegar. It is claimed to possess a whole lot of benefits, some of which are scientifically supported.

Apple Cider Vinegar

These include;

  • Weight Loss
  • Lower Blood Sugar Levels
  • Improved Symptoms of Diabetes.

Below are some health benefits of apple cider vinegar, that is supported by scientific research.

  • Scientifically, Apple cider vinegar is made by fermenting the sugars from apples. This turns them into acetic acid, the active ingredient in vinegar.
  • Apple cider vinegar has shown great promise in improving insulin sensitivity and helping to lower blood sugar responses after meals.
  • The main ingredient in vinegar, acetic acid, can kill bacteria and/or prevent them from multiplying and reaching harmful levels.
  • It has a history of use as a disinfectant and natural preservative. Some studies point that vinegar can increase feelings of fullness and help people eat fewer calories, which can lead to weight loss.
  • Some studies in test tubes and rats have shown that rice vinegar can slow the growth of cancer cells and shrink tumors.
  • Several animal studies have shown that vinegar can reduce blood triglycerides, cholesterol and blood pressure, but this needs to be confirmed in human studies.

Other benefits include;


Apple Cider Vinegar helps stop hiccups by overstimulating the nerves in the throat responsible for the spasms. Take a teaspoonful of apple cider vinegar; its sour taste could stop a hiccup in its tracks.

Kills various types of bacteria

Although some applications of vinegar have currently not been confirmed by research, vinegar kills pathogens, including bacteria. It has traditionally been used for cleaning and disinfecting, treating warts, lice, nail fungus, and ear infections. Father of modern medicine, Hippocrates, used vinegar for wound cleaning over two thousand years ago. Vinegar has been used as a food preservative, and studies show that it impedes the growth of some bacteria such as E. coli from growing in the food and spoiling it.

Weight loss

Apple cider vinegar can help you lose weight. Here’s why: The acetic acid suppresses your appetite, increases your metabolism, and reduces water retention. Scientists also theorize that apple cider vinegar interferes with the body’s digestion of starch, which means fewer calories enter the bloodstream. Here are 11 other ways apple cider vinegar weight loss works.


Bad breathe

Aside from proper brushing and mouthwash, apple cider vinegar helps to kill odor-causing bacteria. Gargle apple cider vinegar, or drink a teaspoon (diluted with water if you prefer) to control bad breath.

Fights Diabetes & Lowers Blood Sugar Levels

Vinegar is quite useful for people with diabetes, pre-diabetes, or those who want to keep their blood sugar levels low to normal for other reasons (as a matter of fact, everyone tries to) Using apple cider vinegar to treat patients with type 2 diabetes is somewhat the most successful application of vinegar to date. The type 2 diabetes is caused as a result of elevated blood sugars, either in the context of an inability to produce insulin or insulin resistance. Aside from causing or contributing to the cause of diabetes, elevated blood sugar can also be a problem in people who don’t have diabetes as it is believed to be a major cause of ageing and other chronic diseases.

Aside from using apple cider vinegar to keep blood sugar levels stable, the most effective (and healthiest) way to do that is to avoid refined carbs and sugar, although apple cider vinegar may also have a powerful effect.

White teeth

I know this would interest a whole lot of people. Vinegar helps remove stains, whiten teeth, and kill bacteria in your mouth and gums. You can also brush your teeth with baking soda once a week to help remove stains and whiten your teeth; use it just as you would toothpaste. Gargle with the apple cider vinegar in the morning. Then Brush as usual after you gargle.

Reduces Risk of Heart Disease & Lowers Cholesterol

The world’s biggest cause of death currently is the Cardiovascular disease (heart disease and stroke). Several measurable biological factors are linked to either a decreased or increased risk of cardiovascular disease. Several of these “risk factors” have been shown to be impeded by vinegar consumption – but all of the studies were done in rats. These rat studies showed that apple cider vinegar can lower cholesterol and triglyceride levels. 

There are also some studies showing that vinegar reduces blood pressure (a major risk factor) in rats. Unfortunately, what works in animals doesn’t always work in humans. The only human evidence is an observational study from Harvard showing that women who ate salad dressings with vinegar had a reduced risk of heart disease. But this type of study can only show an association, it cannot prove that the vinegar caused anything. 

Vinegar has been shown to have numerous other benefits aside from the ones discussed above. Some other benefits include;

  • Improves insulin sensitivity during a high-carb meal by 19-34% and significantly lowers blood glucose and insulin responses.
  • Reduces blood sugar by 34% when eating 50 grams of white bread.
  • 2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugars by 4%.
  • Numerous other studies, in both rats and humans, show that vinegar can increase insulin sensitivity and significantly lower blood sugar responses during meals.


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