Vinegar is a natural product used for domestic and culinary purposes that has also served for centuries as a traditional remedy to cure all kinds of health problems.

Below, we explain what apple cider vinegar is and what benefits, backed by science, it brings to your health.

How is apple cider vinegar made?

Apple cider vinegar is made using a two-stage process associated with making alcohol .

In the first stage, the fermentation of the sugar from the apple cider (crushed apples) occurs and its transformation into ethyl alcohol by the action of yeasts.

In the second stage, acetic bacteria oxidize the alcohol into acetic acid, the main active ingredient in vinegar.

What does apple cider vinegar contain?

Apple cider vinegar is made up of:

  • Acetic acid.
  • Amino acids.
  • Antioxidants .
  • Small amounts of vitamins and minerals, including potassium.
  • 3 calories per tablespoon.

Organic, unfiltered apple cider vinegar also contains the mother of vinegar , a substance made up of enzymes, harmless bacteria, and protein filaments that sit at the bottom of the liquid and have a web-like appearance.

1. Apple cider vinegar and type 2 diabetes

According to various studies, apple cider vinegar provides numerous benefits to people with type 2 diabetes : (1, 2, 3, 4, 5).

  • Significantly improves insulin sensitivity (19-34%).
  • It considerably lowers blood glucose (6).
  • Helps reduce blood sugar responses after meals.
  • Lowers fasting blood sugar by 4% when two tablespoons are taken before bed.

Note: If you are taking treatment to lower blood sugar, consult your doctor before increasing your intake of apple cider vinegar.

2. Apple cider vinegar and cardiovascular health

Numerous studies conducted on rats have shown that consuming vinegar lowers risk factors for heart disease and stroke, and lowers cholesterol and triglyceride levels (7).

In addition, chlorogenic acid, an antioxidant found in apple cider vinegar, may also help protect LDL cholesterol particles from oxidation (8, 9).

Other studies, also in rats, have revealed that apple cider vinegar lowers another major risk factor for cardiovascular health: blood pressure (10).

However, all these effects do not provide anything conclusive until they are confirmed by studies in humans.

3. Apple cider vinegar and weight loss

Several studies in humans indicate that consuming vinegar along with a meal rich in carbohydrates increases the feeling of satisfaction and, as a consequence, causes a lower consumption of calories during the rest of the day and a long-term weight loss (11) . .

According to a study conducted in obese people, daily consumption of vinegar can result in a reduction in blood triglycerides, waist circumference, abdominal fat , and body weight (12).

However, what really counts when it comes to losing weight is the combination of a healthy diet and lifestyle, definitely the only way to get positive results.

4. Apple cider vinegar and cancer

Although some studies done with rice vinegar show that the vinegar can shrink tumors and kill cancer cells, apple cider vinegar has not been shown to have these same effects (13, 14).

Therefore, it is still too early to say that apple cider vinegar can help prevent cancer.

5. Apple cider vinegar as a food preservative

Thanks to its acetic acid content, it can help kill some pathogens, including bacteria, and prevent the appearance and multiplication of the latter in food (15, 16).

Also, although there are no studies confirming these effects, vinegar has a long history of use as a disinfectant and cleaning product and as a treatment for ear infections, acne, lice, warts, etc.

Vinegar is not a magical product, but there are many benefits it brings to our health, including lowering glucose in blood and decreased risk of heart disease. In addition, apple cider vinegar also has other effects not related to health: cleaning product, hair conditioner, and skin care, among others.


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