For years, a certain acidic pantry food has circulated as a home remedy for everything from blood sugar control to digestion and weight loss. Tip: Some people choose to enjoy it as a single drink or as a supplement, while others choose to mix it with sauces and salad dressings. (Plus, some people even apply it topically for inflammatory skin conditions thanks to its antimicrobial properties.) If you’re still scratching your head, the trendy toner is none other than apple cider vinegar, also known as ACV. But how effective is it really in producing the aforementioned benefits? And is it always ideal to consume it before meals?
Read on to learn more about the potential health benefits of apple cider vinegar, according to a dietician and research to date. Plus: Pro tips for including the mouth-puckering ingredient in your wellness routine.
The Link Between Apple Cider Vinegar and Blood Sugar Control
Some of the potential health benefits of ACV can be attributed to its influence on blood sugar. “Some studies suggest that consuming before a meal may help improve insulin sensitivity and reduce blood sugar levels after eating, especially in people with insulin resistance or type 2 diabetes,” explains Amy Shapiro, MS, RDof real nutrition In New York. However, he notes that the evidence shows mixed results.
For example, a entry 2014 in Nutrition Reviews notes that while several studies demonstrate the benefits of ACV in people with ongoing metabolic problems, including a Randomized clinical trial 2023, in which participants with type 2 diabetes improved their blood glucose measures and lipid profile with ACV consumption for eight weeks; others have not demonstrated beneficial effects on metabolism in broader populations. However, a review 2021 of nine studies published in BMC Medicine and Complementary Therapies found promising results among diverse demographic groups, including a “significant favorable effect of ACV consumption” on fasting plasma glucose and blood lipid levels in healthy participants.
In summary, ACV shows more promise on this front for people with metabolic disorders, while more conclusive evidence is needed to make claims for generally healthy people.
Can ACV help you lose weight?
In case you are looking for a natural solution to promote digestion and manage your weight, taking apple cider vinegar before a meal may be helpful for you. The effects may vary between individuals, Shapiro says, but it may be worth a try (literally).
“Since ACV helps digestion, consuming it before a meal may lead to less bloating or discomfort after eating,” explains the dietitian. Not only can this help relieve stomach problems, but it can also indirectly contribute to weight management goals. “ACV may also influence weight management through its potential to improve blood sugar control, which may help reduce post-meal insulin spikes,” he continues. In this case, more stable blood sugar levels can help keep cravings for high-calorie, unhealthy foods at bay, which may end up helping you in your quest to lose weight. (Or, at the very least, it can help you maintain a balanced diet with fewer obstacles.)
But that’s not the only way ACV can positively impact your weight goals. As Jennifer Martin-Biggers, PhD, MS, RDN, vice president of scientific affairs and education at HUM, previously explained, “apple cider vinegar appears to have [beneficial effects on metabolism] by reducing stomach emptying to feel fuller for longer and increasing the feeling of satiety.” He added that it can also help slow down the digestion of carbohydrates, which will also help prevent blood sugar spikes that can throw your metabolic health (and energy levels) off balance.
Some people may also turn to ACV to lose weight as a way to suppress their appetite. While this may work for some anecdotally, Shapiro says the scientific evidence behind this method is limited and inconsistent. (Note: Even if you’re trying to lose weight, it’s critical to make sure you’re consistently consuming balanced, nutritious meals. Severe restriction, which is neither safe nor sustainable, is never the right way to go. Additionally, As we covered previously in our Complete guide on how to boost your metabolism, yo-yo dieting and drastically cutting calories can ultimately result in a slower metabolism and therefore a greater chance of gaining weight. gaininstead of weight loss).
Additionally, several studies have investigated the results of ACV on weight loss. For example, a study 2018 in it Functional Food Magazine found that taking ACV along with a modest 250-calorie deficit in overweight and obese Japanese participants helped reduce:
- Appetite
- Body weight
- BMI
- hip circumference
However, it is difficult to assess the extent to which ACV (versus calorie restriction, or both) contributed to these results. More studies are also needed in individuals of different weight groups.
How to drink apple cider vinegar
Ultimately, apple cider vinegar is not a be-all and end-all solution for blood sugar control, digestive health, and weight loss. That’s not to say it doesn’t have merit, however, as it can still complement your wellness regimen, not to mention add a bitter sensation to your palate.
If you want to include ACV in your routine, while ensuring safety and supporting effectiveness, heed Shapiro’s parting tips below.
Dilute it and dose it appropriately
There can be a lot of good things when it comes to taking ACV, especially if you take it alone. “It’s best to dilute apple cider vinegar by mixing it with water or another liquid to reduce its acidity,” shares Shapiro. Given its high acidity, it has the potential to weaken tooth enamel and/or cause an upset stomach or heartburn.
To avoid these potential pitfalls, Shapiro suggests:
- Opt for high-quality, organic, unfiltered ACV
- Take 1 to 2 teaspoons daily (starting with the lowest amount and adjusting to your tolerance) diluted in a liquid.
- Rinse your mouth with water after consuming ACV to protect your teeth
- Reduce or stop intake if you experience digestive discomfort
Be aware of time and consistency
“Some people prefer to consume ACV before meals to aid in digestion and control blood sugar,” Shapiro reiterates. While this method can be beneficial, it is not a hard and fast rule. “The timing depends on the individual, so feel free to experiment,” she continues. As with most healthy habits, consistency over time will give the best results and it is important to avoid expecting miracles after just one try.
Mingle
While diluted ACV injections are one way to get the health benefits of the tonic, you are not limited to just them. “If you don’t like consuming apple cider vinegar with water, consider incorporating it into dressings, marinades, or sauces,” advises Shapiro. Additionally, he says that mixing it with honey, lemon, or herbs can make it tastier and therefore easier to include in your diet consistently, by curbing its potent smell and flavor.
Advice: For another way to incorporate ACV into your diet, consider supplementing with HUM’s Pro ACV Gummies. The vegan gummies contain 100 percent organic ACV with The Mother, as well as probiotics for digestive support and vitamin B12 to support cellular energy production.
Consult a professional
Although the pantry staple may seem innocent enough to enjoy daily, Shapiro warns that it can interact with certain medications, particularly those for diabetes and heart disease. As such, he advises consulting a health professional before integrating ACV into your diet if you have any health conditions or are taking medications.
