- 1. What Exactly Is Apple Cider Vinegar?
- 2. Why else would you want to consume this?
- 3. Weight Control
- 4. Blood Sugar Control
- 5. Reduced “Bad” Cholesterol & Increased “Good” Cholesterol
- 7. Purchasing: Make Sure “The Mother” Is Included
- 8. How To Use Apple Cider Vinegar
- 9. Conclusion
Apple cider vinegar has been around for centuries and has been used as a home remedy for everything from split ends to eczema to a cure for cancer. Though apple cider vinegar most likely isn’t a cure for cancer, it is still a beneficial supplement.
Many claims have been made about its benefits, and we have done the research to reveal which claims are scientifically sound. We want you to know that there are excellent reasons to regularly consume apple cider vinegar.
A couple of tablespoons per day could keep the doctor away.
What Exactly Is Apple Cider Vinegar?
Apple cider vinegar is basically fermented apple juice. Fermentation happens when yeast is added to apple juice to break the sugars down into alcohol. Then bacteria are added. This natural process turns the alcohol into acetic acid, the organic acid and active ingredient found in vinegar.
The result of this process is the creation of a sour drink that is also rich in vitamins B1, B2, and B6; biotin; folic acid; niacin; pantothenic acid; and vitamin C1. They also claim that it contains small amounts of the minerals sodium, phosphorous, potassium, calcium, iron, and magnesium.
Why else would you want to consume this?
For starters, it’s really easy to consume as it’s just two capsules per day. Plus, consuming small amounts as part of your daily routine can render great health benefits. Harvard Health2 states that its high levels of acetic acid, or perhaps other compounds, may be responsible for these health benefits.
Here are its some of its scientifically proven health contributions:
Weight loss is a huge societal battle right now, and one that we don’t seem to be winning in the United States or around the world for that matter. Right now, more than 2 in 3 US adults are considered to be overweight or have obesity, and about 1 in 13 adults are considered to have extreme obesity according to the NIH3.
In a randomized clinical trial by Khezri et al. (2018)4, researchers found that using apple cider vinegar (ACV) in conjunction with a calorie-restricted diet and exercise program over a 12 week period that participants were able to decrease their body weight, lose inches, lower their cholesterol, and have better appetite control.
For the study, all participants reduced their daily required caloric intake by 250 calories. Then, random participants were given two tablespoons of ACV in addition to the calorie restriction and exercise.
The results showed that the ACV group significantly reduced body weight (an average of 8.8 pounds versus an average of 5 for the control group); they lowered their BMI, hip circumference, visceral adiposity index, and appetite score in comparison to the control group.
We can conclude from this study is that the addition of apple cider vinegar can assist with appetite control and that when it’s paired with calorie restriction and exercise, you will lose a few more pounds using ACV than via calorie restriction and exercise alone.
In another study by Kondo et al. (2014)5, acetic acid, which we know is one of the main components of vinegar, was reported to suppress body fat accumulation in animal trials. So, Kondo along and four other Japanese scientists decided to test whether or not it worked the same way in obese individuals.
In their study, 175 subjects were randomly assigned to three groups: a low-dose group, a high-dose group, and a placebo group. During the treatment period, the subjects drank the test beverage (either apple cider vinegar or a placebo) in two equal portions after breakfast (250 ml) and after supper (250 ml) for a total of 500ml per day over a 12 week period. The 500-ml beverages for the placebo, low-, and high-dose groups contained 0, 15, and 30 milliliters of ACV respectively.
At the end of the study, they found that ACV intake reduced body weight, visceral and subcutaneous fat mass, and serum TG levels (triglyceride or fat levels in the blood) without causing adverse side-effects in the study participants. The researchers asserted that an intake of 15 milliliters of vinegar, which equates to about one tablespoon, was sufficient to achieve these effects.
However, they also found that body weight, BMIs, and waist-hip ratios returned to their initial values at the end of the post-treatment period. The researchers concluded that you must consistently use vinegar in order to maintain the positive effects.
From this study, we can conclude that ACV does have a positive impact on weight loss, fat mass reduction, and lowered triglyceride levels and that consistently using ACV is the key.
Blood Sugar Control
The first word that probably comes to mind when we say blood sugar is diabetes. Tragically, diabetes is also on the rise in America. It’s a life-threatening chronic illness that the American Diabetes Association6 attests kills more Americans each year than breast cancer and AIDS combined, which equates to nearly 70,000 people per year.
If you are pre-diabetic or have diabetes, you may want to consider taking apple cider vinegar to help control your blood sugar levels. The acetic acid in ACV has been shown to be the compound responsible for decreasing insulin and blood sugar fluctuations when taken with a meal according to numerous studies.
For example, an interesting article for BBC7 explained the trials of two doctors who wanted to put apple cider vinegar to the test regarding its scientific credibility toward aiding in blood sugar control.
They hypothesized that drinking a couple of tablespoons of diluted ACV before a meal would help control blood sugar levels. They recruited healthy volunteers and asked them to eat two bagels after an overnight fast. They measured their blood sugar levels before and after eating the bagels. Of course, their blood sugar spiked.
On day two, the same subjects were asked to consume two more bagels. However, this time they drank a diluted shot of apple cider vinegar just before consuming the bagels.
Finally, a third test was administered a few days later, but this time the volunteers drank diluted malt vinegar before the bagels.
The results showed that the ACV reduced the amount of blood sugar by 36% over a 90 minute time period, but the malt vinegar did not impact blood sugar. Dr. James Brown, one of the doctors who conducted the research, stated, “This could be because the acetic acid in the cider vinegar suppresses the breakdown of starches, which means that if you consume it before a carb-rich meal, less sugar will get absorbed.”
In another study, a meta-analysis, by Shishehbor et al. (2017)8 researchers aimed to “systematically review control trials that report on the effect of vinegar intake on glucose response” because in the past there have been conflicting results.
After careful analysis of numerous studies, they found that vinegar consumption helps both healthy people and those who have blood sugar disorders with glycemic, or blood sugar, control.
What we can take away from these two studies is that ACV isn’t going to cure diabetes, but it may help to control or lower blood glucose levels in all people including healthy individuals, those who are pre-diabetic, and those who have type 2 diabetes.
ACV should not be considered a medication nor taken in place of what your doctor prescribes for you. However, you should consider taking it as a preventative measure, or, if you are already taking medication for blood sugar control.
Always talk to your doctor first about adding ACV to your daily routine alongside your medications to ensure that it is okay.
Reduced “Bad” Cholesterol & Increased “Good” Cholesterol
Having high blood cholesterol puts you at risk of heart disease, the number one cause of death in the United States according to the Center for Disease Control and Prevention9. In addition, the CDC asserts that people with high cholesterol have about twice the risk of heart disease as people with lower levels.
Apple cider vinegar has been shown to not only reduce “bad” or LDL (low-density lipoprotein), cholesterol but also to increase “good” or HDL (high-density lipoprotein) cholesterol.
There are still few studies that test the impacts of ACV on cholesterol levels in humans, however, there are many studies on animals. In one study by Halima et al. (2018)10, tests were administered to see whether a daily dosage of ACV would impact cardiovascular risk factors associated with obesity in rats which were fed a high-fat diet.
In this study, they fed the rats a high-fat diet for 6 and 9 weeks. The study stated that because of the high-fat diet, “the obese rats showed increased serum total cholesterol, triglyceride, low-density lipoprotein-cholesterol (LDL-C), very low-density lipoprotein (VLDL) and atherogenic index.”
Next, the researches began treating the rats with ACV. What they found at the end of the study is that the ACV “ameliorated all of these parameters significantly.”
What about the few human studies?
In both the Khezri et al. (2018)11 and the Kondo et al. (2014)12 studies that were previously covered in this article, participants were not only successful with weight loss and lowered blood sugar levels using ACV, but the studies also showed that participants had lower triglycerides and total cholesterol.
In addition, the Khezri study attested that participants also had significantly raised levels of high-density lipoprotein, or HDL, cholesterol. What we know about higher levels of HDL is that it can actually help lower your risk of heart-related issues.
Purchasing: Make Sure “The Mother” Is Included
When shopping for apple cider vinegar make sure “the mother” is included. Check the label! If the label says it is pasteurized, it does not include the mother which is undoubtedly the healthiest part of ACV.
Unfortunately, many brands pasteurize, or filter, it out because it makes the vinegar appear cloudy, and you may also see matter or sediment floating in it. Healthy Bunch does not do this.
Think of the mother as the one who provides everything beneficial, just like your own mother. The mother contains colonies of healthy live bacteria and yeasts which we commonly refer to as probiotics. Probiotics are the healthy bacteria that keep your gut working like a well-oiled machine, and they are excellent for your immune system.
“The mother” also contains the acetic acids that are responsible for the health benefits we discussed above. Healthy Bunch does not pasteurize our Apple Cider Vinegar.
How To Use Apple Cider Vinegar
Healthy Bunch provides Apple Cider Vinegar in small, easy to swallow capsules. Simply take two capsules 20-30 minutes before a meal and you’re all set for the day.
Apple cider vinegar is not a cure for chronic illnesses nor can it wholly reverse poor lifestyle choices. What it can do is become an inexpensive, routine way to treat your body to wellness by helping control conditions that could become chronic.
Healthy Bunch’s Apple cider vinegar works well for both healthy individuals and those who may need a little help with conditions they already have. There is also a very low risk of any negative impacts on your body since it is considered a natural remedy.