When I think about apple cider vinegar my face almost immediately makes a distorted sour expression and the chills briefly rush over my body…
For that reason alone, I’ve stayed clear from this whole apple cider craze. That is, until very recently.
Apple cider vinegar is touted as the-one-and-done cure for acne, a solution to balance blood sugar, amp up weight loss and a variety of other incredible health benefits.
But can these health claims be true? Does apple cider vinegar really help with weight loss?
The answer is yes, and there are countless research studies proving these benefits.
What is Apple Cider Vinegar?
Apple cider vinegar (ACV) is a type of vinegar made from apple cider that has undergone fermentation. During fermentation the apple cider forms healthy probiotics and enzymes which leave it with significantly less sugar and fewer calories than apple cider or juice.
It has been used for thousands of years with recodes dating back to as early as 5000 B.C. Historically it was used to detox the liver, purify the blood, cleanse lymph nodes and boost immunity. Today, it has re-entered the spotlight with a long list of health boosting benefits.
One of the most common reasons AVC is so popular today is due to its ability to amp up weight loss. One study found that 2 tablespoons of ACV per day over 12 weeks resulted in 4 pounds of weight loss with no modification to diet or lifestyle.
Other studies have shown ACV to increase satiety which further helps with weight loss by reducing food intake.
Even though research does prove the benefits of apple cider vinegar for weight loss, that doesn’t mean it should be considered a quick fix. We always recommend using it in combination with a healthy diet and active lifestyle.
Regulated Blood Sugar Levels
Apple cider vinegar has a wonderful ability to help maintain healthy blood sugar levels. One study found that vinegar decreased blood sugar levels by an average of 31% after eating a white bread.
ACV may also help to reduce insulin sensitivity. Insulin is the hormone responsible for transporting sugar in the blood stream which is to be used as fuel. High levels of insulin can cause insulin resistance which reduces the effectiveness of insulin and can lead to diabetes.
To balance blood sugar levels, try one of our ACV recipes below in combination with a healthy whole food diet, moderate carbohydrate consumption and regular exercise.
Cholesterol is a fat like substance that can build up in the arteries and cause them to narrow or harden. High cholesterol puts strain on your heart causing it to work harder.
Apple cider vinegar helps to keep your cholesterol levels low. We recommend taking 1-2 tablespoons per day.
A few other ways to lower your cholesterol include minimizing sugar intake, reducing refined carbohydrates and including healthy fats into your diet.
Improves Skin Health
Apple cider vinegar has also been shown to reduce acne and scaring. Acne is caused by certain strains of bacteria that live in the skin, particularly Propionibacterium acnes. Since vinegar is known for its antibacterial properties, it works wonders for fighting away and reducing pimples and/or blemishes.
Reduces Blood Pressure
High blood pressure increases the risk for heart disease because the heart is forced to work harder. As a result, the heart muscle begins to weaken and deteriorate over time. ACV helps to reduce blood pressure, keeping your heart healthy and strong!
Relieves Symptoms of Acid Reflux
Acid reflux is often a symptom of having lower levels of stomach acid. Drinking as little as 2 tablespoons of ACV per day can introduce enough acid into your stomach to relieve symptoms of acid reflux.
Boosts Gut Health
One of the easiest ways to add a beneficial dose of gut bacteria into your diet is with apple cider vinegar! ACV enhances the digestive system and delivers many gut health benefits. Benefits including increased immunity and the improved ability to digest and absorb nutrients.
Apple Cider Recipes
Limitless Morning Cocktail
2 Tbsp Apple Cider Vinegar
1/4 Tsp Cayenne (Reduces joint and nerve pain – If you feel stiff in the morning this will make a big difference!)
1/2 Tsp Ground Ginger (Aids in digestive support and circulation)
Dash Cinnamon (Benefits the digestive system and blood glucose)
½ Lemon Squeezed (Helps detox your body)
10-12 oz Water
Afternoon Cocktail (Recommended for after dinner)
1/3 Cup Smashed strawberries or raspberries
1 Lemon Squeezed
2 Tbs Apple Cider Vinegar
8-10 oz Water
This cocktail is great for digestion and helps you to stay away from sweets and desserts after dinner by reducing cravings.
Precautions & Potential Side Effects
Although we love apple cider vinegar and all the amazing benefits it provides, like anything it does have some potential risks…
Large amounts of apple cider vinegar can lead to negative effects on your health such as erosion of tooth enamel, burning of the throat and decreased levels of potassium. Always dilute your ACV with water instead of drinking it straight. We recommend starting with smaller amounts of ACV (one drink per day) and working your way up to two.
As always, is you have any questions or concerns feel free to reach out to our friendly wellness team by emailing firstname.lastname@example.org or using the live chat.
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