A daily shot of apple cider vinegar may affect everything from blood sugar and cholesterol to digestion and your teeth, reports Health.
The acid plays a key role
Apple cider vinegar is made from apple juice through a two-stage fermentation process. First, yeast converts sugar into alcohol. The alcohol is then transformed into acetic acid, which gives the vinegar its distinctive sharp taste and is linked to several of its potential effects on the body.
You do not have to drink it straight
The strong acidity can be diluted by mixing 1 to 2 tablespoons of apple cider vinegar with water or fruit juice. Honey or maple syrup can also be added to balance the flavor. Diluting the vinegar and staying within the recommended amount can help reduce potential risks.
Antioxidants come with every serving
Apple cider vinegar contains antioxidants including flavonoids, gallic acid, ferulic acid, caffeic acid, and catechins. It also contains beta-carotene, vitamin C, and vitamin E. The fermentation process contributes to its antioxidant activity through the action of acetic acid bacteria.
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Your blood sugar may change over time
Regular consumption of apple cider vinegar may help lower fasting blood sugar in people who are overweight or have obesity. Several studies found the clearest results after months of consistent use, particularly among people with type 2 diabetes. It may also affect HbA1c, an important measure of long-term blood sugar control.
Slower digestion may reduce cravings
Acetic acid can delay the movement of food from the stomach into the intestine while slowing sugar absorption. This may contribute to steadier blood sugar levels. Since a rapid drop following a blood sugar spike can trigger cravings for simple carbohydrates, the effect may also reduce cravings for sweet, processed foods.
Cholesterol and triglycerides may improve
Research suggests that apple cider vinegar may improve total cholesterol and lower triglycerides. In one study, the effects were more pronounced among people with type 2 diabetes, with the most noticeable improvements occurring after more than eight weeks of daily consumption.
Blood pressure may also be affected
Research on vinegar and blood pressure remains limited. However, a research review involving participants with conditions including type 2 diabetes, obesity, and high lipid levels found reductions in both systolic and diastolic blood pressure following vinegar consumption.
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Raw apple cider vinegar is different
Raw, unfiltered apple cider vinegar may contain beneficial bacteria produced during fermentation. It also contains the so-called mother, which consists of beneficial bacteria and antioxidants that settle during the fermentation process. These may support gut health and immunity, although apple cider vinegar is not a significant source of probiotics compared with foods such as yogurt.
One study found potential benefits for PMOS
Polyendocrine metabolic ovarian syndrome, PMOS, formerly known as PCOS, is a hormonal condition that can affect body weight and blood sugar regulation. In one study, people with PMOS consumed apple cider vinegar daily for at least 90 days. The results showed improvements in ovarian function and insulin sensitivity, although further research is needed.
Spices can change the flavor and properties
A homemade shot can include ingredients such as ginger, cinnamon, or turmeric. Ginger has anti-inflammatory and soothing properties, while cinnamon provides natural sweetness and may help stabilize blood sugar. Turmeric combined with a small amount of pepper can add further anti-inflammatory properties.
Not every stomach responds well
Delayed stomach emptying can be a disadvantage for people with gastroesophageal reflux disease, GERD, because symptoms such as bloating and belching may worsen. People with gastroparesis or those who depend on insulin should also be aware that apple cider vinegar may contribute to blood sugar fluctuations.
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The acidity can damage your teeth
Consuming excessive amounts of apple cider vinegar every day may gradually erode tooth enamel. It is therefore important to avoid excessive consumption and dilute the vinegar. People who take medication or have health conditions should also consult their healthcare provider about potential risks.
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This article is made and published by Mie Hermansen, who may have used AI in the preparation.