No doubt, you’ve seen them — lists touting the amazing curative power of apple cider vinegar for an amazing number of ills. “ACV” (as it’s sometimes referred to in studies) has been praised for its ability to balance your pH, increase good gut bacteria and help control your weight, as well as many other beneficial things.
Here’s the kicker: All those are true, and more besides. One of the most sensational is its ability to balance your blood sugar.
A study at Arizona State University tested 11 volunteers with type 2 diabetes (diagnosed by a doctor) who weren’t taking insulin but continued taking their prescription medications.
Each participant took 2 tablespoons of apple cider vinegar with a snack — an ounce of cheese — before bedtime. The researchers demonstrated that in the morning, the study subjects had lower blood sugar readings than when they had the same snack with 2 tablespoons of water.
This is important and potentially life-changing news for half of the American population, as NBC News reports that half the country suffers from either high blood sugar or full-blown diabetes.
That’s a huge jump from the projection of 1 in 3 by 2050 made by the Centers for Disease Control and Prevention (CDC) in 2010.2 Worse, half that number are unaware of how compromised their health is.
That wasn’t an isolated fluke; the benefits of apple cider vinegar have been tested in a myriad of studies, according to CNN Health, for many different types of health issues.
More Studies Reveal: ACV Positively Impacts Blood Sugar Levels
A recent study showed that three groups — adults with pre-diabetes, type 2 diabetes, and healthy people — after taking an ounce of ACV, all had lower blood glucose level when they ate a high-carb meal consisting of a white bagel with butter and a glass of orange juice; again, compared with a placebo rather than the cider vinegar.
But there’s more: Those with pre-diabetes improved their blood glucose levels by almost half, and the subjects with type 2 diabetes cut their blood glucose levels by 25 percent.
Just as dramatic are the studies involving ACV’s potential for controlling weight. The Journal of Agriculture and Food Chemistry reported a study on mice that were fed a high-fat diet along with the active ingredient in apple cider vinegar: acetic acid.
The animal subjects ended up with a 10 percent lower body weight than the control subjects.
What this reveals, researchers assert, is that acetic acid can “turn on” trigger genes that initiate the enzymes’ ability to break down fat, which prevents weight gain. It also helps you feel full.
A study in Japan conducted a similar double-blind trial on obese adults, each with similar body weight, waist measurement and body mass index (BMI), and split the subjects into three groups.
For 12 weeks, members of one group drank half an ounce of ACV, one group had a beverage with 1 ounce of ACV and the third group had a drink with no ACV.
When the study was over, those who drank the cider vinegar had lower body weight and belly fat, smaller waist measurements and lower triglycerides compared to the others.
The scientists wrote: “In conclusion, daily intake of vinegar might be useful in the prevention of metabolic syndrome by reducing obesity.”
Apple Cider Vinegar’s Effects on Cancer Cells, Immune Support
Another thing apple cider vinegar provides is detoxification of your lymphatic system, which then helps optimize homeostatic function in your body.
This may be as a result of the antioxidants in ACV reducing oxidative damage by free radicals while improving both your blood and organs. The Truth About Cancer says:
“Cider vinegar was recently determined to be a strong antimicrobial agent and alternative to toxic and expensive chemical disinfectants. One of the most fatal bacteria, Mycobacterium tuberculosis, is resistant to disinfectants but is found to be killed by acetic acid.
Especially in immunosuppressed patients, apple cider vinegar is an excellent natural antimicrobial tonic to rid of harmful bacteria and provide immune support.”
Several test-tube studies show that vinegar can kill cancer cells. Authority Nutrition cites several studies; one in particular in Japan used several types of fermented vinegar to induce apoptosis (programmed cell death) in leukemia cells
In another study, malignant breast and colon tumors, as well as lung, bladder and prostate cancers, were all inhibited using rice vinegar, but especially the cancerous colon tumors, which were inhibited by 62 percent.
Vinegar Punch (or Drizzle) Recipes for Digestive Health and Sore Throat
If you’ve had problems such as colitis, ulcers or acid reflux (sometimes due to insufficient acid in your stomach), a double whammy of apple cider vinegar with the bonus of fermented veggies has the potential to ease several kinds of stomach problems.
The mild acid in fermentation is lactic acid rather than acetic acid, to help improve your gut microbiome. Animal studies have proven helpful when researchers want to test apple cider vinegar on digestion. In one study, Health.com reports:
“Apple cider vinegar may also be a boon to digestive health, based on the results of a study done on mice with ulcerative colitis.
The researchers found that when acetic acid was added to their drinking water, they had higher levels of good bacteria in their guts, such as Lactobacillus and Bifidobacteria, and reduced symptoms of the gastrointestinal disease.”
For everyday gut health, a mixture of 2 teaspoons of ACV with a teaspoon of raw honey in a cup of warm water will help. ACV with honey and ginger for a sore throat is a popular and effective remedy. Another mixture for a sore throat, recommended by Bonnie K. McMillen, a nurse from the University of Pittsburgh, includes:
- 1 Tbsp. apple cider vinegar
- 2 Tbsp. water
- 1 Tbsp. raw honey
- ¼ tsp. ground ginger
- Optional: ¼ tsp. cayenne pepper
With this recipe, tiny sips every few hours or so and swallowing slowly for your throat to get the maximum contact of the mixture is recommended. It works!
Rather than drinking ACV straight, for other applications, dilute it in a few teaspoons (or a cup) of water to help mask the flavor, which admittedly is a bit stringent.
A simple and yummy recipe to serve over broccoli, asparagus or salad greens includes 1 tablespoon each of apple cider vinegar and lemon juice, 1/2 teaspoon of minced garlic, a dash of ground black pepper and a few fresh basil leaves, chopped.