You Should Drink Apple Cider Vinegar

by YURI  ELKAIM, BPHE, CK, RHN

3 Science-Backed Reasons to Drink Apple Cider Vinegar Daily

One of the most important things I advocate is the use of natural ingredients and whole foods instead of pharmaceuticals or even “natural” supplements in pill form. It’s just common sense; when it comes to overall health (as opposed to treating serious conditions and diseases), you’re almost always better off getting your “medicine” in as close to its natural form as possible.

Sometimes, those natural ingredients can even be used to treat or prevent serious conditions and they’re certainly much safer than many of the prescription drugs used for the same purpose, with their page-long lists of potential and very serious side-effects.

One of the ingredients I’ve studied and written about extensively is apple cider vinegar. There’s been a lot of talk about apple cider vinegar in the last few years and even whole books written on the subject, containing all sorts of claims.

You would think that all of this talk would mean that there’s just as much scientific research on apple cider vinegar, but there really isn’t. There have been some very significant studies, but not nearly as many as there should be. It’s really important to remember, though, that this isn’t because the claims about apple cider vinegar are unfounded. It’s because the vast majority of research studies are funded either directly or indirectly by pharmaceutical companies, who obviously have their own interests at heart.

Having said that, there are some very important studies I want to share with you on 3 incredible, proven applications for apple cider vinegar. It’ll help you separate the hype from the helpful.

1. Apple Cider Vinegar Helps Control Blood Sugar

I want to start off with the research on using apple cider vinegar to treat Type 2 diabetes, as this particular application has gotten the most research so far. It’s also important because of the ever-rising rates of Type 2 diabetes and metabolic syndrome in Western countries.

There have been two studies in particular that have been very encouraging about the benefits of using apple cider vinegar to reduce blood glucose levels.

In a 2004 study published in Diabetes Care, researchers divided participants into three groups. The first group had been diagnosed with Type 2 diabetes, the second group was considered pre-diabetic and the third group was healthy. All of the test subjects consumed 20g of apple cider vinegar mixed with 40g of water before eating a high-carb meal.

There are two really interesting findings that came from this study:

• #1 – The people considered pre-diabetic got the most benefit. Their blood glucose levels were reduced by almost 50%. In fact, they had lower blood glucose levels than the healthy subjects.
• #2 – The researchers who conducted the study concluded that the acetic acid in apple cider vinegar seemed to inhibit the enzymes responsible for the fast breakdown of carbs that causes blood sugar and insulin spikes and to raise the glucose absorption by muscle cells. What’s interesting about this is that this is exactly what the leading Type 2 diabetes medication, metformin, supposedly does. It’s no wonder that pharma’s not very interested in apple cider vinegar research.

By the way, blood glucose levels were lower in both Type 2 diabetic participants (by as much as 25%) and the healthy participants as well.

A 2007 study also found that apple cider vinegar was effective in lowering blood glucose levels. In this study, people took 2 tablespoons of apple cider vinegar (mixed with water) before bed each night. Researchers found that blood glucose levels in the morning were reduced by 4-6%.

2. Apple Cider Vinegar Boosts Weight Loss

Because weight loss is such a hot (and profitable) topic, the weight loss claims for apple cider vinegar abound. Some are bunk, but that doesn’t mean there’s so research supporting the role of apple cider vinegar in losing weight.

The same researchers who conducted a breakthrough study on apple cider vinegar and Type 2 diabetes also conducted a four-week follow-up study to see what the long-term effects of apple cider vinegar were. In this study, they had participants take 2 tablespoons of apple cider vinegar before two meals per day.

What they found was that participants lost between 2-4 pounds in just four weeks, without additional diet or exercise.

The research on this is ongoing and there isn’t enough to be presented as conclusive yet, but some of the main theories on apple cider vinegar and weight loss are that it helps give a feeling of satiety and prevents overeating, that the immunity-boosting phytochemicals in vinegar actually pave the way for fat loss by reducing inflammation and that the probiotics in apple cider vinegar speed digestion and improve gut flora for better nutrient absorption and the removal of waste buildup.

3. Apple Cider Vinegar Is a Powerful Probiotic

There’s been significant research on apple cider vinegar as a probiotic, which doesn’t get as much press as it should. This isn’t surprising, since pharmaceutical companies and food manufacturers are making a fortune on (often ineffective) supplements and “probiotic” foods.

However, in an article published by the National Institutes of Health, all of the research on apple cider vinegar was analyzed and reported on by a research team led by Carol Johnston, PhD, who directs Arizona State University’s nutrition research.

One of the significant findings of the article was that a great deal of research points to apple cider vinegar as a very effective probiotic. It’s important to understand, though, that you need the right apple cider vinegar to get the probiotic benefits.

That clear apple cider vinegar you buy at the supermarket for your salad dressings has been heavily processed and filtered to remove what is called the “mother”. The mother is a cloudy, sort of cobwebby substance that you’ll find at the bottom of an organic, unfiltered vinegar.

According to Dr. Johnston, that’s the stuff you need. “That blob is known as “the mother,” and it’s full of probiotics and other beneficial bacteria,” she says in her report.

Other studies point out that much of the phytochemical and antioxidant content of apple cider vinegar is found in the “mother,” so please purchase unfiltered, unprocessed, organic apple cider vinegar, no matter what your reasons are for using it. It tastes exactly the same; it’s just cloudy.

By the way, here’s a little bonus for you: even the best apple cider vinegar will save you a bundle. Many people spend as much as $50 a month on acai or goji juice and supplements to get just some of the same properties found in apple cider vinegar. But the best apple cider vinegar will only run you about $5 for a two month supply.

So yes, I do absolutely recommend that you add apple cider vinegar to your nutrition regimen, especially if you are considered pre-diabetic or at risk for Type 2 diabetes, but also if you just need to lose weight, boost immunity and improve gut health.