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Benefits and Myths Around Apple Cider Vinegar

Updated: Aug 2, 2021

Before continuing to read this article, apple cider vinegar has gained popularity in the 'health world' for its magical benefits, but, just as with anything, consumption in moderation is recommended. Also, the benefits of apple cider vinegar are initial, meaning that they should be taken lightly as a small side effect that apple cider vinegar may have. First, apple Cider Vinegar is made by adding yeast to apples, which ferments the sugars and turns them into alcohol. Then, a certain bacteria is added to the alcohol in a chemical process that creates acetic acid, which is why the sour taste in all kinds of vinegar.

Some apple cider vinegar also has the 'mother,' which looks like a murky brown substance that sits at the bottom of the apple cider vinegar. While it may look like a mould, it actually consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance. The fermented bacteria is beneficial to increase the variety of bacteria in the gut, which promotes a healthier digestive system and the gut microbiome.

Apple cider vinegar can also help lower blood sugar levels and manage diabetes, although this is not to say that you should skip the gym to maintain a healthy lifestyle. This trait of apple cider vinegar is also very recent. Therefore, the long-term effects of apple cider vinegar should only be taken as a side benefit. Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin, often caused by an excess intake of sugar and refined carbohydrates such as white bread. However, if you have serious high blood pressure, please consult a doctor for medical treatments.

Numerous studies have been undertaken by medical professionals who investigated the effect of apple cider vinegar and has shown to have the following results:

  • A small study suggests vinegar may improve insulin sensitivity by 19–34% during a high-carb meal and significantly lower blood sugar and insulin response.

  • In a small study in 5 healthy people, vinegar reduced blood sugar by 31.4% after eating 50 grams of white bread (8Trusted Source).

  • A small study in people with diabetes reported that consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the following morning.

  • Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals.

Also, many studies show that apple cider vinegar can help lose weight by increasing the feeling of fullness to eat fewer calories. "For example, according to one study, taking vinegar along with a high carb meal led to increased feelings of fullness, causing participants to eat 200–275 fewer calories throughout the rest of the day" (information obtained from Healthline). However, these studies are only conducted for short durations, meaning that apple cider vinegar's effect on weight loss is unclear. To ensure a steady, healthy body, you must exercise daily and make sure that you consume a wide variety of nutrients.

With that in mind, it is important to consume apple cider vinegar in moderation by adding 1-2 Tbsp into 250mL of water. Apple cider vinegar can also vary in benefits between brands, so be sure to check if the bottle says 'contains mother,' which may have more important minerals and nutrients. A good brand to buy from is "Braggs Organic Apple Cider Vinegar). Apart from drinking this as a beverage, you can also add apple cider vinegar to recipes to enhance tenderness or create an extra 'zest' of flavour in vegetables and pasta sauces.

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