The proven effects of apple cider vinegar

Apple cider vinegar is a natural vinegar obtained through the fermentation of apples or apple cider. Apple Cider Vinegar is a pale to medium amber liquid, with an acidic PH, and you are already using it in addition to homemade pickles, marinades, salad dressing and for cooking.

Scientific Research about The Benefits of Apple Cider Vinegar

There is not enough research about ACV and the claims about its curative properties, but there are a few publications that show that indeed cider vinegar can be effectively used to regulate the digestion and improve the metabolism.

Anti-glycemic effect

Apple cider vinegar appears to help with diabetes and blood sugar control.

Vinegar blocks some of the digestion of starch. It doesn’t block the starch 100%, but it definitely prevents at least some of that starch from being digested and raising your blood sugar.

Recent study (May, 2016) reviews data from human intervention trials to show that vinegar consumption seems more effective in modulating glycemic control in normal glucose-tolerant individuals than in either type 2 diabetics or in those with impaired glucose tolerance.

Another study shows that vinegar affects insulin-dependent diabetes mellitus patients with diabetic gastroparesis by reducing the gastric emptying rate even further, and this might be a disadvantage regarding to their glycaemic control.

If you use apple cider vinegar in addition to your medicines, in order to control blood sugar level, please inform your doctor.

Regulation of lipid level (triglycerides and LDL cholesterol)

In one study apple cider vinegar is used in normal and diabetic rats. The results showed significant reduction of low density lipoprotein-cholesterol (LDL-c) and significant increase of high density lipoprotein-cholesterol (HDL-c) levels. Apple cider vinegar also reduced serum triglyceride (TG) levels and increased HDL-c in diabetic animals. This indicates that apple cider vinegar improves the serum lipid profile in normal and diabetic rats by decreasing serum TG, LDL-c and increasing serum HDL-c and may be of great value in managing the diabetic complications.

Can apple cider vinegar help you lose weight?

Only study tested this use in people in Japan. In the study, 175 obese but healthy people took either vinegar or water daily for 12 weeks. Their diets were similar. They kept food journals. At the end of the study, those who used vinegar had lost slightly more weight. On average, the vinegar group lost 1-2 pounds over the 3-month period. They gained it all back after the study was over.

Other preliminary study indicates that the metabolic disorders caused by high fat diet (cafeteria) are thwarted by taking apple cider vinegar which proves to have a satiating effect, antihyperlipidemic and hypoglycemic effects, and seems prevent the atherogenic risk.

Apple Cider Vinegar and Digestion

If you drink apple cider vinegar with a starchy meal, then the starches you don’t digest will feed the good bacteria in your gut.

Dietitians recommend using unfiltered apple cider vinegar, the cloudy kind, where you can see a blob in the bottle. That blob is known as “the mother,” and it’s full of probiotics and other beneficial bacteria. This kind of vinegar supports immune function and, for some people, even helps with constipation.

Tips on Taking Apple Cider Vinegar

Don’t drink it straight. It’s so acidic that it could harm your tooth enamel and your esophagus.

Don’t use a lot. Dilute 1 to 2 tablespoons in a big glass of water, and sip it along with your meals one or two times a day.

Use your judgment and make your conclusions. Try it, but don’t expect miracles. Don’t use the cheapest one, which is not even vinegar, it is in fact acetic acid. Acetic acid is just one of the components of the apple cider vinegar. In order for the vinegar to work needs to be raw cider vinegar, pure and unfiltered. In fact, its most active ingredient, the mother, is filtered in most of the products we find on the shelf.



  • Lim J, Henry CJ, Haldar SVinegar as a functional ingredient to improve postprandial glycemic control-human intervention findings and molecular mechanisms, Molecular nutrition and food research, 2016 May 23;published online.
  • Carol S. Johnston, PhD, RD and Cindy A. Gaas, BS, Vinegar: Medicinal Uses and Antiglycemic Effect, Medscape general medicine, 2006; 8(2): 61.
  • Bouderbala H, Kaddouri H, Kheroua O, Saidi DAnti-obesogenic effect of apple cider vinegar in rats subjected to a high fat diet, Ann Cardiol Angeiol (Paris). 2016 Jun;65(3):208-13.
  • Hlebowicz J, Darwiche G, Björgell O, Almér LO, Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study, BMC Gastroenterol. 2007 Dec 20;7:46

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