Health Tips

Prepared by Nutritionist Chen Yin

Health Benefits of Apple Cider Vinegar (ACV)

Apple cider vinegar (ACV) has garnered so much interest and is a trending beverage now due to its potential health benefits as follows.

Blood Glucose Regulation

Blood glucose regulation is crucial to our health as uncontrolled or unstable blood glucose levels in our bodies can lead to chronic diseases. Research demonstrated that diabetics who consumed ACV before a high carbohydrate meal had lower blood glucose levels as well as improved insulin response. Another study showed that ACV may help reduce fasting blood sugar. The respondents had lower fasting glucose levels the next morning after taking 2 tablespoons of ACV prior to bedtime.

Weight Management

Some findings concluded that ACV can increase satiety, acts as an appetite suppressant, help reduce water weight and may boost one’s metabolism which aids in weight loss. Other studies showed that ACV can help to lower body weight, BMI, hip and waist circumference, fat storage (visceral fat, cholesterol, and triglyceride levels) after the respondents consumed ACV daily for 3 months.

Improving Digestion

Every once in a while, stomach upset might happen with some symptoms like indigestion, bloating, pain and gas. ACV contains pectin which has a natural antibiotic property that can help alleviate aches and intestinal pain. Ancient Egyptians leveraged ACV's digestive properties by consuming it directly for good digestion.

Lowering Cholesterol

Extensive research findings have indicated that approximately 1 tablespoon of ACV once a day could reduce high cholesterol because of the acetic acid. Other studies showed that ACV consumption could lower total cholesterol, LDL (“bad”) cholesterol, and triglycerides over a course of 8 or 12 weeks.

 

References

1. Mitrou P, Petsiou E, Papakonstantinou E, et al. Vinegar Consumption Increases Insulin-Stimulated Glucose Uptake by the Forearm Muscle in Humans with Type 2 Diabetes. J Diabetes Res. 2015;2015:175204. doi:10.1155/2015/175204
2. Mohammadpourhodki, Reza, and Mohammad Sadegh Sargolzaei. "The effects of apple vinegar on fasting blood sugar (FBS) and glycosylated hemoglobin in patients with type 2 diabetes." Prensa Medica Argentina 104.6 (2018).
3. Joanna Morgan, and Sapha Mosawy. The Potential of Apple Cider Vinegar in the Management of Type 2 Diabetes. International Journal of Diabetes Research 2016, 5(6): 129-134 DOI: 10.5923/j.diabetes.20160506.02
4. Kondo T, Kishi M, Fushimi T, et al. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem 2009;73:1837-1843.
5. Cynthia Holzapfel. 2014. Weight Loss and Good Health with Apple Cider Vinegar. Healthy Living Publications
6. Fushimi T, Suruga K, Oshima Y, Fukiharu M, Tsukamoto Y, Goda T. Dietary acetic acid reduces serum cholesterol and triacylglycerols in rats fed a cholesterol-rich diet. Br J Nutr. 2006 May;95(5):916-24. doi: 10.1079/bjn20061740. PMID: 16611381.