5 Benefits of apple cider vinegar

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For centuries, vinegar has been used for various household and baking and cooking purposes. But not many especially in this part of the world- Nigeria, know that it is also a remedy that ancient folk claimed to help with all health related problems.

The most popular vinegar in the natural health community is Apple Cider Vinegar, known as sour wine in the French word. According to Kris Gunnars of Authority Nutrition, an international based nutritionist, it is claimed to lead to all sorts of benefits, some of which are supported by science.
 This includes weight loss, lower blood sugar levels and improved symptoms of diabetes. 

Based on her findings from world scientists, she listed six health benefits of apple cider vinegar that are supported by scientific research.

 High in acetic acid

 Vinegar is made in a two-step process, related to how alcohol is made. The first step exposes crushed apples (or apple cider) to yeast, which ferment the sugars and turn them into alcohol.

 In the second step, bacteria are added to the alcohol solution, which further ferment the alcohol and turn it into acetic acid, the main active compound in vinegar.

 Apple cider vinegar only contains about three calories per tablespoon, which is very low. Research said that there are not many vitamins or minerals in it, but it does contain a tiny amount of potassium. Quality apple cider vinegar also contains some amino acids and antioxidants.

Can kill many bacteria

Vinegar can help kill pathogens, including bacteria. It has traditionally been used for cleaning and disinfecting, treating nail fungus, lice, warts and ear infections.

But many of these applications have not been currently confirmed by research. According to research, Hippocrates, the father of modern medicine, used vinegar for wound cleaning over two thousand years ago.

Vinegar has been used as a food preservative, and studies show that it inhibits bacteria (like E. coli) from growing in food and spoiling it.

 In this case, if you’re looking for a natural way to preserve your food, then apple cider vinegar could be useful.

The main substance in vinegar, acetic acid, can kill bacteria and or prevent them from multiplying and reaching harmful levels. It has a history of use as a disinfectant and natural preservative.

Lowers blood sugar

 By far the most successful application of vinegar to date is in patients with type 2 diabetes which is characterised by elevated blood sugars, either in the context of insulin resistance or an inability to produce insulin.

However, elevated blood sugar can also be a problem in people who don’t have diabetes; it is believed to be a major cause of ageing and various chronic diseases. So, to a large extent, everyone should benefit from keeping their blood sugar levels stable.

The most effective and healthiest way to do that is to avoid refined carbs and sugar, but apple cider vinegar may also have a powerful effect.

 Vinegar has been shown to have numerous benefits for insulin function and blood sugar levels: It improves insulin sensitivity during a high-carb meal by 19 to 34 per cent and significantly lowers blood glucose and insulin responses.

Similarly, it reduces blood sugar by 34 per cent when eating 50 grams of white bread. Two tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugars by four per cent.
Numerous other studies, in both rats and humans, show that vinegar can increase insulin sensitivity and significantly lower blood sugar responses during meals.

For these reasons, vinegar can be useful for people with diabetes, pre-diabetes, or those who want to keep their blood sugar levels low to normal for other reasons.
“If you’re currently taking blood sugar lowering medications, then check with your doctor before increasing your intake of apple cider vinegar.”

It has shown great promise in improving insulin sensitivity and helping to lower blood sugar responses after meals.

Helps you lose weight

Given that vinegar lowers blood sugar and insulin levels, it makes sense that it could help one lose weight.
 Several human studies suggest that vinegar can increase satiety, help you eat fewer calories and even lead to actual pounds lost on the scale.

Vinegar along with high-carb meals can increase feelings of fullness and make people eat 200 to 275 fewer calories for the rest of the day.


 By reducing calorie intake, this should translate to reduced weight over time. A study in obese individuals showed that daily vinegar consumption led to reduced belly fat, waist circumference, lower blood triglycerides and weight loss:
Keep in mind however that this study went on for 12 weeks, so the true effects on body weight seem to be rather modest.

 That being said, just adding/subtracting single foods or ingredients rarely has a noticeable effect on weight. It’s the entire diet/ lifestyle that counts. You need to combine several effective methods to see results.

 Overall, it seems like apple cider vinegar may be useful as a weight loss aid, mainly by promoting satiety and lowering glucose and insulin levels.

 But it won’t work any miracles on its own. Studies suggest that vinegar can increase feelings of fullness and help people eat fewer calories, which can lead to weight loss.

Lowers cholesterol

Cardiovascular disease (heart disease and stroke) is currently the world’s biggest cause of death. It is known that several measurable biological factors are linked to either a decreased or increased risk of cardiovascular disease.

Several of these “risk factors” have been shown to be improved by vinegar consumption, but all of the studies were done in rats.


These rat studies showed that apple cider vinegar can lower cholesterol and triglyceride levels. Apple cider vinegar may also contain the antioxidant chlorogenic acid.
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