Apple cider vinegar (ACV) has been hyped as a cure-all for decades. But, not all of its benefits are hype. Controlled research has proven that ACV does have significant health benefits.

Here’s what researchers found. ACV…

1. …helps to control blood sugar levels, especially when you consume it before meals.
2. …helps to restore your gut microbiota, which is very important for your immune system and also your metabolic system.
3. …helps bring down cholesterol levels.
4. …contributes to weight loss.
5. …can help to counteract PCOS symptoms.

Here’s how to take it.

1. Use it in your recipes – salad dressing, pickling recipes, marinades, and sauces.
2. Mix 2 tablespoons with water or your favorite beverage (like tea) once per day.
3. For controlling blood sugar levels, mix 1-2 tablespoons with 8-16 ounces of water 15-30 minutes before your meals. Some experts say every meal, some say only one.

CAUTIONS!

1. ACV may interfere with certain medications. Check with your doctor.
2. Dilute, dilute, dilute! ACV is extremely acidic and harsh on your teeth, esophagus, and stomach when not diluted.
3. Start with 1 tablespoon instead of 2 until you know how it affects your gastrointestinal system.
4. Always rinse your mouth thoroughly with water after you drink the mix.
5. ACV pills have not been researched as well and may in fact be detrimental to your health. 
6. Do not take to control Type 1 Diabetes. Check with your doctor.

Personally, I think the taste is “ugh.” But, it has grown on me. And the interesting thing I noticed after about 2 weeks was that I didn’t crave sweets nearly as much as before!

Although I may share what I have done and my results, remember I am not a physician. This is not medical advice. Check with your doctor before making changes.

Karen

The most pertinent resources:

“The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial”, Nov 2023, Sima Jafarirad, Mohammad-Reza Elahi, Anahita Mansoori, Abdollah Khanzadeh, Mohammad-Hossein Haghighizadeh

“Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects”, Aug 2009, Tomoo Kondo, Mikiya Kishi, Takashi Fushimi, Shinobu Ugajin, Takayuki Kaga

“Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects”, Sep 2005, E Ostman, Y Granfeldt, L Persson, I Björck

“Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and meta-analysis of clinical trials”, May 2017, Farideh Shishehbor, Anahita Mansoori, Fatemeh Shirani