There is solid scientific evidence that apple cider vinegar regulates blood sugar and burns fat. In research published in the Diabetes Care journal ( the journal of the American diabetes Association) that examined men and women with type 2 diabetes, researchers found that when the participants drank two tablespoons of apple cider vinegar with one ounce of cheese before going to bed, that they had lower blood sugar levels the following morning, compared to when they ate the same bedtime snack together with two tablespoons of water.
Another study published in the same journal that compared the effects of apple cider vinegar on Three groups: healthy adults, people with pre-diabetes, and people with type 2 diabetes.
Showed that participants from all three groups had better blood glucose levels when they drank less than an ounce of apple cider vinegar with a high-carb meal (a white bagel with butter and orange juice), compared to when they ate the same meal and drank a placebo.
The pre-diabetes group improved their blood glucose levels after drinking aoole cider vinegar by nearly half, while the diabetes sufferers lowered their blood glucose readings by 25%.
Other studies also suggest that apple cider vinegar burns fat.
Research published in the Journal of Agriculture and Food Chemistry showed that mice fed with a high-fat diet and acetic acid ( the main ingredient in apple cider vinegar) formed up to 10% less body fat than mice that was not fed acetic acid.
The researchers stated that this finding supports the notion that acetic acid turns on genes that activate enzymes that break down fat and prevent weight gain.
In 2009, in order to study the fat burning effect of apple cider vinegar in humans, Japanese researchers carried out a double blind study on obese adults with similar body weight and waist measurements.
They split the participants into three groups.
Every day for 12 weeks, the first group had a drink containing half an ounce of apple cider vinegar.
The second group had a drink containing one ounce of apple cider vinegar. And the last group had a drink containing no apple cider vinegar at all.
At the end of the study, the two groups that had drinks that contained apple cider vinegar had less belly fat, lower triglycerides, lower waist measurements and thinner waists, and lower body weights and BMIs, compared to the group that drank no vinegar.
A tonic for gut health
There is evidence that apple cider vinegar also boosts digestive health.
In a study carried out on mice with ulcerative colitis, researchers found that when acetic acid was added to their drinking water, they had higher levels of good bacteria like Lactobacillus and Bifidobacteria in their guts together with improved symptoms of the gastrointestinal disease.
A note of caution
While the science backing the health benefits of apple cider vinegar seem difficult to argue against, there are a few things you should be careful about while using the stuff.
First, don’t drink it undiluted.
Apple cider vinegar is acidic and when taken undiluted has been known to wear away the teeth and irritate the esophagus. Also, drinking too much apple cider vinegar can lower the level of potassium in your body.
The apple cider vinegar diet
To enjoy the benefits of apple cider vinegar mix two teaspoons of the liquid with one teaspoon of organic honey in a cup of warm water and one to three times a day. You can also use it as a key ingredient salad dressings, vegetable salads and vinegar-based slaw.