Apple cider vinegar is claimed to lead to all sorts of benefits and has been used as a traditional remedy for a wide array of conditions. Some benefits are supported by science including weight loss, reduced cholesterol, lower blood sugar levels and improved symptoms of diabetes.
Here are 5 proven health benefits of apple cider vinegar that affect and boost your metabolism:
1) Lowers Blood Sugar Levels, Improve Insulin Sensitivity and Fights Diabetes
Pretty much everyone should benefit from keeping their blood sugar levels in the normal range. The most effective (and healthiest) way to do that is to avoid refined carbs and sugar, but apple cider vinegar can also have a powerful effect.
Vinegar has been shown to have numerous benefits for blood sugar and insulin levels:
- Improves insulin sensitivity during a high-carb meal by 19–34% and significantly lowers blood sugar and insulin responses (6).
- Reduces blood sugar by 34% after eating 50 grams of white bread (7Trusted Source).
- 2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugar in the morning by 4% (8).
- Numerous other studies show that vinegar can improve insulin function and lower blood sugar levels after meals (9Trusted Source, 10Trusted Source).
For these reasons, vinegar can be useful for people with diabetes, pre-diabetes, or those who want to keep their blood sugar levels low for other reasons.
If you’re currently taking blood-sugar-lowering medications, check with your doctor before increasing your intake of any type of vinegar.
2) Contains prebiotics to help balance your gut microbiome.
Growing research shows that the bacteria in your gut influence your hormones more than you might think.
Not only does the gut microbiome produce hormones, but it can also signal to the glands in your body, letting them know how much of each hormone should be created and released.
Your gut microbiota influences nearly every hormone in the body, including:
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Your thyroid hormones
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Estrogen
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Melatonin
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Stress hormones like cortisol
3) Increases nutrient absorption
Many people take apple cider vinegar before protein-heavy meals to improve digestion.
The theory is that apple cider vinegar increases the acidity of your stomach, which helps your body create more pepsin, the enzyme that breaks down protein.
Those who take apple cider vinegar for digestion typically drink one to two tablespoons (15–30 ml) with a glass of water immediately before meals, but there is currently no evidence to support this dose.
4) Boosts ketosis
By adding apple cider vinegar to your diet after you’ve achieved ketosis, a metabolic state that burns fat for fuel instead of glucose in the absence of carbs, you can actually improve your mitochondrial efficiency – i.e., produce more cellular energy – which improves energy levels and boosts clarity.
5) Helps You Lose Weight and Reduces Belly Fat
Apple Cider Vinegar Increases Fullness and Reduces Calorie Intake
Apple cider vinegar may promote fullness, which can decrease calorie intake (9Trusted Source, 10Trusted Source).
In addition to its appetite-suppressing effects, apple cider vinegar has also been shown to slow the rate at which food leaves your stomach. In another small study, taking apple cider vinegar with a starchy meal significantly slowed stomach emptying. This led to increased feelings of fullness and lowered blood sugar and insulin levels (11Trusted Source).
It May Help You Lose Weight and Body Fat
Results from one study indicate that apple cider vinegar has impressive effects on weight and body fat (13Trusted Source).
This is what changed in those consuming 2 tablespoons (30 ml) of vinegar per day:
- Weight loss: 3.7 pounds (1.7 kg)
- Decrease in body fat percentage: 0.9%
- Decrease in waist circumference: 0.75 in (1.9 cm)
- Decrease in triglycerides: 26%
Some studies suggest that the acetic acid in apple cider vinegar may promote weight loss in several ways:
- Improves metabolism: Another study shows an increase in the enzyme AMPK, which boosts fat burning and decreases fat and sugar production in the liver (4Trusted Source).
- Reduces fat storage: Treating with acetic acid or acetate protects from weight gain and increases the expression of genes that reduced belly fat storage and liver fat (5Trusted Source, 6Trusted Source).
- Burns fat: A study showing a high-fat diet supplemented with acetic acid found a significant increase in the genes responsible for fat burning, which led to less body fat buildup (7Trusted Source).
- Suppresses appetite: Another study suggests acetate may suppress centers in your brain that control appetite, which can lead to reduced food intake (8Trusted Source).
Rich Farina, M.S. is a Metabolic Health and Conditioning Specialist with over 30 years of experience helping thousands of individuals lose weight, rebuild their metabolisms, and improve their health in his Metabolic Testing & Weight Loss Centers.
He holds both Bachelor of Science and Master of Science degrees in Exercise Physiology and Public Health respectively and is a passionate advocate of using proven, scientific principles in his approach to exercise and nutrition.
He is a contributing author, professional speaker, and advisor on topics that include weight loss, human performance, and medical fitness.
He continues his deep-seated passion to help people improve their health and longevity through his own line of premium, all-natural nutritional supplements called Truthentics™. The Truthentics™ brand of nutritional supplements is specifically designed to help people compensate for nutritional deficiencies and bring their bodies back into balance.
