Proponents of apple cider vinegar argue that the refreshing liquid can be used for all kinds of healthy kicks, from aiding weight loss and controlling blood sugar to fighting inflammation — but is there much evidence to support these lofty claims?
Apple cider vinegar is simply vinegar made from fermented apple juice. Vinegar is produced by converting simple sugars into ethanol (also known as alcohol) using yeast, then converting the ethanol to acetic acid by Acetobacter bacteria. In the case of apple cider vinegar, the sugar comes from apple juice.
In short, it appears that most (but not all) of the benefits described for apple cider vinegar are largely unfounded or based on very small and not robust studies in obscure journals. However, eating this stuff is relatively little risky, so there’s no harm in sprinkling your salad with apple cider vinegar to give it some oomph.
Here are some of the widely promoted benefits of consuming apple cider vinegar and what the evidence (or lack thereof) says about it.
One of the most researched medicinal uses for apple cider vinegar is weight loss. For this claim, the evidence is mixed, but not overly convincing.
A 2018 study, reported in Functional Foods Magazine, conducted a randomized clinical trial in which a small group of humans drank 15 milliliters of apple cider vinegar with lunch and dinner, along with eating 250 calories less than their estimated daily needs. The control group cut back on calories without having to take doses of vinegar.
After 12 weeks, the control group lost an average of 2.2 kilograms (5 pounds), but the apple cider vinegar group lost an average of 4 kilograms (8.8 pounds).
This may sound promising, but it was a relatively short and very small study of fewer than 40 participants. Furthermore, the researchers suggested that this effect is due to how apple cider vinegar affects their appetite. else study It was previously speculated that the appetite-killing effect of apple cider vinegar may only be due to the extreme acidity that makes people feel nauseous.
Some have suggested that apple cider vinegar may help ward off cancer and may even be an effective cancer treatment. This is simply not true.
This seriously misleading claim appears to stem from studies Shows how acetic acid can kill cancer cells in a Petri dish. However, this is very different from saying that it fights cancer – Drinking bleach kills cancer cells, but we don’t recommend taking doses of it because it will likely kill the rest of you as well.
A pinch of vinegar is unlikely to kill you, but using it in place of the tried and tested remedies is risky.
One of the main attractions of apple cider vinegar is its supposedly gut-friendly properties. As a fermented food, apple cider vinegar is full of friendly bacteria, such as kimchi, sauerkraut, yogurt, and kefir. Quality bottles of apple cider vinegar often still contain the “mother,” which is basically just a giant germ culture.
This property, in theory, can help replenish and promote a healthy gut microbiome, which is fundamental to many aspects of health and well-being. For example, a 2019 study in mice found that apple cider vinegar may help reduce levels of bad gut microbes known as vermicots.
However, some experts believe that apple cider vinegar is not technically a probiotic because it has not been proven whether these bacteria survive passing through the digestive system, while others argue that apple cider vinegar’s prebiotic effects may be minimal. Again, there is not much scientific literature on this issue.
Apple cider vinegar is sometimes touted for its ability to manage blood sugar levels. A number of small studies have investigated this claim and the evidence has not been overly convincing.
One Study 2004study, which included less than 30 people, found that taking 20 grams of apple cider vinegar with 1 teaspoon of sugar in a small glass of water could help people with type 2 diabetes lower blood sugar after eating a high-carb meal by Improve insulin sensitivity.
else Study in 2007 I found that drinking apple cider vinegar at bedtime helps lower blood sugar when you wake up. However, this was another small study, involving only 11 participants.
Overall, the results are interesting, but they certainly aren’t enough to forego your standard diabetes treatment.
Many people boast that diluted apple cider vinegar works wonders for the skin, clearing pimples and acting as an all-natural exfoliator. Some believe that it can be used effectively treats eczema. There is little solid scientific evidence to support these ideas, but they seem to stem from the antimicrobial and antifungal properties of apple cider vinegar.
However, keep in mind that you should always be careful rubbing your delicate face with an acidic liquid that is not specifically designed for use on the skin because it can potentially cause some irritation, damage your skin barrier, and potentially cause you a mild chemical burn.
The acetic acid and malic acid in apple cider vinegar provide exfoliating properties — but as with many natural remedies, the concentration of active ingredients is non-standard, so the acidity may be inconsistent from batch to batch, making effects unpredictable.
The National Eczema Association He laid out some ideas for how people with eczema should use apple cider vinegar, but added that it’s not based on rigorous evidence and should only be done after talking to a doctor.
It’s a similar story to dandruff. Although there are no studies to prove that apple cider vinegar can treat dandruff, it does have some antimicrobial and antifungal properties that can support these claims. One of the main causes of dandruff is an overgrowth of fungi. However, like many of the bold claims surrounding apple cider vinegar, no scientific studies have properly investigated the subject.
All ‘illustrative’ articles were verified by fact-checkers at the time of publication. Text, images and links can be edited, removed or added to Later To keep the information current.