By: Pallavi Vathiar. Practicing Clinical Nutritionist, Mumbai.
Apple Cider Vinegar is made from fermented apples and water. Apple Cider Vinegar has 5 percent acidity (1). Raw, unfiltered or unpasteurized ACV contains a cloudy substance that floats around in the mix. This is called the “mother” and is formed by natural enzymes during fermentation. This stringy substance usually settles to the bottom of the bottle; it’s also completely safe to consume (2).
All in all, the pro-biotics, acetic acid, and the nutrients in ACV are responsible for its health benefits.
Apple cider vinegar can help with blood sugar control
In a study, participants with insulin resistance or type 2 diabetes were given 20 grams of apple cider vinegar or a placebo after a high-carbohydrate meal. The researchers checked blood glucose levels 30 and 60 minutes after the meal. They found that ACV improves insulin sensitivity and significantly lowered post-meal blood glucose levels (3).
Apple cider vinegar may help boost weight loss
A randomized, clinical trial recently published in the Journal of Functional Food showed that ACV might help with weight loss. The participants drank 15 ml of ACV with lunch and dinner (a total of 2 tablespoons). They also consumed a diet that was 250 calories less than their daily estimated requirements. The researchers found that ACV significantly reduced weight. The people in the ACV group lost an average of 8.8 lbs over 12 weeks. On the other hand, the participants who did not receive ACV only lost 5 lbs over the 12 week study period. The researchers also found that ACV decreased cholesterol levels (4).
Poly Cystic Ovary Syndrome
One three-month study found that women with PCOS who drank one tablespoon (15 ml) of apple cider vinegar with 100 ml or about 7 ounces of water immediately after dinner had improved hormone levels and experienced more regular periods (5).
Apple cider vinegar is relatively safe to consume but can cause side effects in some people. Apple cider vinegar can help manage blood sugar, improve symptoms of PCOS and promote weight loss. A typical dose is 1–2 tablespoons (15–30 ml) mixed with water and taken before or after meals (6).