Apple Cider Vinegar...Miracle Cure?

Can it improve your diabetes?  Help you lose weight?  Improve digestion or even lower cholesterol?  The wonders of ACV, apple cider vinegar, are frequently shared worldwide.   Studies are mixed on some of these uses.  However, ACV surprisingly contains a high amount of fiber and vitamin C, along with other antioxidants including vitamin E and potassium.  As a weight loss agent, apple cider vinegar is thought to possibly promote satiety, leading to less caloric intake or by lowering blood sugar, thus lowering your insulin levels which can reduce overall storage of calories.  Animal studies have shown improved cholesterol levels, and due to its acidic nature, vinegar can help kill off unwanted bacteria or pathogens that may be lurking on foods. Results from a particular study, sourced below, demonstrate the effect on blood sugar readings and insulin sensitivity for insulin resistant patients when consuming  a drink  containing  20g of ACV mixed in 40g water, with 1 tsp of saccharine vs a placebo drink,  prior to eating a meal containing 87g of total carbs.  Those receiving the drink vs. placebo showed a 64% reduction in after meal blood sugar and a 34% improvement in insulin sensitivity, meaning the body had to produce less insulin to lower blood sugar.  Elevated blood sugar is inflammatory to the body and excess insulin production can lead to weight gain so these findings are quite favorable.  As far as those with diagnosed type 2 diabetes, the effect was less, however they still saw a 17% reduction in after meal blood sugars when consuming the apple cider vinegar beverage prior to eating 87g of carbohydrate foods.    

If you have thought about giving ACV a try, start with only a ½ tsp diluted in water and gradually work your way up to no more than 2 tablespoons at a time.  Those with delayed stomach emptying, as with gastroparesis, should use caution with ACV.  If drinking ACV without diluting in another fluid, there is potential to cause esophageal/throat burn and as always, some may experience an allergic reaction to ACV.  Due to its acidic nature, ACV can also cause erosion to your tooth enamel.  It is wise to drink through a straw and rinse your mouth with water after ingestion.  My favorite way to eat apple cider vinegar??  I love it in homemade salad dressing over greens.  You can make your own simply by mixing one part vinegar to two parts oil and then adding any additional seasonings you enjoy like salt, pepper, garlic, onion, honey and/or mustard. 

Study source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/