Apple Cider Vinegar has received a lot of hype recently, with people swearing by its Health Benefits. As a nutrition student I tend to be skeptical of any food that people claim can cure all of their problems but I decided it was time to see what all of the hype was about. Now, let's be clear, I am not about to start taking a shot of it every morning (or probably ever if we are being completely honest), but it seemed like it might be time for me to do some research of my own to see what health benefits it really has.
Weight-loss
Probably the most frequent claim people make about apple cider vinegar is that it helps you lose weight.
There is actually some decent evidence that suggests that there might be merit to this claim. A study conducted by Central Research Institute in Japan took almost 200 overweight civilians and had them consume samples of this vinegar for twelve weeks. At the end of the twelve week program, these people did lose weight but only 4 pounds on average. A greater amount of weight-loss can be achieved in that same period of time with simple diet modifications such as eating more fruits and vegetables and getting as little as 30 minutes of exercise everyday. All in all, while there does appear to be a connection with weight-loss, it probably isn't going to be the quick fix many people hope for.
Even though you may lose some weight, make sure that you are taking other steps to make sure the vinegar you are consuming is safe.
First and foremost, make sure that it is pasteurized in order to prevent any nasty bacteria from growing in it. Consuming unpasteurized beverages is extremely dangerous and potentially deadly, as they can foster the growth of E.coli and salmonella.
Acne
People often talk about apple cider vinegar as a go-to home remedy for acne and it really can help to dry out that pesky pimple, but be sure to dilute it before you put it on your face.
It is highly acidic and has some anti-fungal properties which can help to kill off the bacteria that causes acne. It should not be used as a day-to-day skin treatment despite its ability to clear up breakouts. It can dry out your skin and there are much safer options available for skin care. If you are having trouble with acne long term, it may be time to consider seeing a dermatologist for additional help, but if you are looking for a quick-fix, this acidic liquid and food preservative may help.
Heart Disease
Apple cider vinegar also has antioxidant properties much like fruits and vegetables, it could be beneficial in reducing someone's risk of getting heart disease. A study conducted by the Department of Biophysics at Suleyman Demirel University in Turkey found that rodents fed a high fat diet had lower levels of cholesterol and lower blood pressure when they were fed a sample of apple cider vinegar. While promising, this research is still rather preliminary and there has not yet been any studies conducted on humans. As a result, scientists are not able to say with certainty that it will help, but it can't hurt to try.
Diabetes
The role the consumption of apple cider vinegar plays in the treatment of diabetes is by far its most researched use and potentially the most promising.
Carol Johnston is a registered dietitan who has been studying the role of apple cider vinegar in diabetes management for over a decade. Over the course of her studies she has consistently found that it can help to reduce blood sugar in people with diabetes as well as those considered pre-diabetic. For the general population, however, she found that its consumption has very little impact on blood sugar levels. One key Johnston points out is that all vinegars share these antiglycemic properties and that this pattern is not exclusive to apple cider vinegar.
