Apple cider vinegar (ACV) has transformed from a simple kitchen staple into a popular health remedy, with claims ranging from weight loss to improved cardiovascular health. This sour-tasting liquid, derived from fermenting apples, has recently gained significant attention on social media, where influencers tout its myriad health benefits. But what does the science say about these claims?
Historical Use and Modern Popularity
Historically, apple cider vinegar was used for its purported healing properties, including disinfecting wounds and treating infections. Its use continued through various eras, and it recently gained attention during the COVID-19 pandemic as a potential immune booster. Today, ACV is available in various forms, including powder, tablets, capsules, and gummies.
Blood Glucose Control
One of the most supported claims about ACV is its potential to lower blood glucose levels. According to Lindsey Wohlford, a registered dietitian at the University of Texas MD Anderson Cancer Center, research shows that ACV can slightly reduce fasting blood glucose and A1C levels—a measure of average blood glucose over three months—in people with Type 2 diabetes. A 2021 meta-analysis published in BMC Complementary Medicine and Therapies found that consuming ACV reduced fasting blood glucose by about 8 milligrams per deciliter in individuals with elevated glucose levels. Additionally, a 2023 study reported a decrease in A1C from 9.21% to 7.79% in participants who consumed 30 milliliters (about 2 tablespoons) of ACV daily for eight weeks while following a healthy diet.
Cholesterol Levels
Another claim is that ACV can help lower cholesterol levels. The 2021 meta-analysis suggested a link between ACV consumption and a reduction in total cholesterol, particularly in people with Type 2 diabetes who consumed up to 15 milliliters per day for more than eight weeks. The 2023 study echoed these findings, showing reductions in “bad” LDL cholesterol and total cholesterol in those who consumed 30 milliliters daily for eight weeks while following a healthy diet. However, Wohlford notes that these studies often involve small populations, and more research is needed to confirm these effects.
Weight Loss
The potential for ACV to aid in weight loss is a popular claim but remains controversial. Some studies suggest that daily consumption of ACV may help reduce appetite and promote weight loss in individuals with higher weights. However, Wohlford cautions that these studies are small and short-term, and ACV should not be relied upon as a primary method for weight management. “Apple cider vinegar will not significantly improve weight loss or replace the need for a healthy diet and regular exercise,” she says. Instead, sustainable lifestyle changes are more effective for managing weight and reducing chronic disease risk.
Gut Health
ACV is also praised for its potential benefits to gut health due to its probiotic content from the fermentation process. Probiotic-rich foods can support healthy bacteria in the gastrointestinal tract, which is linked to improved immunity and overall health. However, Wohlford warns that ACV’s high acidity can erode tooth enamel and damage the esophagus if consumed undiluted. It is recommended to consume ACV diluted with water or included in meals, such as in salad dressings or marinades.
Safe Consumption
While the health benefits of ACV may be modest, incorporating it into your diet in small amounts is generally safe. Wohlford suggests adding it to foods rather than drinking it straight to minimize potential harm. “If you want to drink it, you really need to dilute it with water or mix it into your tea,” she advises. “But it’s not a great taste.” Using ACV as an ingredient in recipes, such as salad dressings or pickled vegetables, can provide both flavor and health benefits.
Conclusion
Apple cider vinegar offers some health benefits, particularly in managing blood glucose and cholesterol levels. However, its role in weight loss and gut health is less clear, and more research is needed. For those interested in incorporating ACV into their diet, it’s best used in moderation and as part of a balanced diet rather than relying on it as a miracle solution.
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