APPLE CIDER VINEGAR

Apple Cider Vinegar: A Modern-Day Folk Remedy

BY MARY ANN O’DELL, MS, RDN

APPLE CIDER VINEGAR

(ACV) is a common household commodity with a long history of use as both medicine and food. Made by fermentation of apple cider, cider vinegar offers up a variety of uses, from food preservation and culinary ingredient, to therapeutic and beauty remedy. You can find it in tonic beverages, salad dressings, marinades, and in cosmetics. Let’s take a look at some of the top uses for this modern-day folk remedy.

BLOOD SUGAR.

This is one of the most promising areas of use for ACV. The journal Diabetes Care reported two studies looking at ACV and blood sugar. One study looked at insulin sensitivity in subjects with type 2 diabetes or with insulin resistance. The study found that vinegar improved insulin sensitivity after a high carbohydrate meal by as much as 34% in those with insulin resistance, and by 19% in those with type 2 diabetes. In the same journal, a second study found that type 2 diabetics who consumed 2 tablespoons of ACV before bed with a small snack had lower blood sugar levels the next morning, compared to when they ate the same bedtime snack with 2 tablespoons of water. Other studies have demonstrated that vinegar may help improve insulin function and lower blood sugar levels following meals. ACV use should be discussed with a qualified health care provider prior to use, especially if you are taking any medication.

WEIGHT LOSS.

ACV is touted as a remedy to help with weight loss. While evidence is not clear, some small studies do point to a potential role for ACV in weight control. The mechanism may be that it enhances feelings of satiety, which in one study resulted in participants eating 200–275 fewer calories in a day. Another study showed that daily consumption of ACV, 1 or 2 tablespoons per day, resulted in a loss of weight up to 3.7 pounds over 3 months. So benefits seem to be modest, but as a low calorie food that may also help with blood sugar control, ACV could be a positive addition to a weight loss program.

DIGESTIVE HEALTH.

ACV is rich in acetic acid, and as such it is naturally acidic. This fact could explain how ACV may benefit digestion, reducing bloating and gas specifically in those people with low stomach acidity. The acetic acid in vinegar also works as an antimicrobial substance that can help reduce bacteria and yeast in the stomach and intestines. While ACV is a fermented food and is considered to be a probiotic, it is unclear if it provides the same benefits as probiotic bacteria. Anecdotal evidence does suggest there may be a role for ACV in yeast and fungal infections.

While research is somewhat limited, this folk remedy continues to enjoy its spotlight in the world of health, and its use will likely continue for many years to come.

Enzymedica Apple Cider Vinegar

Supports digestion & weight loss.* Raw, unfiltered vinegar with the “Mother.” One dose is comparable to 1 ounce of liquid.