6 Health Benefits of Apple Cider Vinegar, Backed by Science

Apple cider vinegar is the most popular type of vinegar in the natural health community.

It is claimed to lead to all sorts of benefits, many of which are supported by science.

This includes weight loss, reduced cholesterol, lower blood sugar levels and improved symptoms of diabetes.

It is also an ancient folk remedy, and has been used for various household and cooking purposes.

Here are 6 health benefits of apple cider vinegar that are supported by scientific research.

1. High in Acetic Acid, With Potent Biological Effects

Apple cider vinegar is made in a two-step process, related to how alcohol is made (1Trusted Source).

The first step exposes crushed apples (or apple cider) to yeast, which ferment the sugars and turn them into alcohol.

In the second step, bacteria are added to the alcohol solution, which further ferment the alcohol and turn it into acetic acid — the main active compound in vinegar.

In French, the word "vinegar" actually means "sour wine."

Organic, unfiltered apple cider vinegar (like Bragg's) also contains "mother," strands of proteins, enzymes and friendly bacteria that give the product a murky appearance.

Some people believe that the "mother" is responsible for most of the health benefits, although there are currently no studies to support this.

Apple cider vinegar only contains about three calories per tablespoon, which is very low.

There are not many vitamins or minerals in it, but it does contain a small amount of potassium. Quality apple cider vinegar also contains some amino acids and antioxidants.

2. Can Kill Many Types of Harmful Bacteria

Vinegar can help kill pathogens, including bacteria (2Trusted Source).

It has traditionally been used for cleaning and disinfecting, treating nail fungus, lice, warts and ear infections.

Hippocrates, the father of modern medicine, used vinegar for wound cleaning over two thousand years ago.

Vinegar has also been used as a food preservative, and studies show that it inhibits bacteria (like E. coli) from growing in food and spoiling it.

If you're looking for a natural way to preserve your food, then apple cider vinegar could be highly useful.

There have also been anecdotal reports of diluted apple cider vinegar helping with acne when applied to the skin, but I didn't find any strong research to confirm this.

3. Lowers Blood Sugar Levels and Fights Diabetes

By far, the most successful application of vinegar to date is in patients with type 2 diabetes.

Type 2 diabetes is characterized by high blood sugar levels, either because of insulin resistanceor an inability to produce insulin.

However, high blood sugar can also be a problem in people who don't have diabetes. It is believed to be a major cause of various chronic diseases.

4. Helps You Lose Weight and Reduces Belly Fat

Surprisingly, studies also show that vinegar can help you lose weight.

Several human studies show that vinegar can increase satiety, help you eat fewer calories and lead to actual pounds lost on the scale.

For example, if people take vinegar along with a high-carb meal, they get increased feelings of fullness and end up eating 200–275 fewer calories for the rest of the day.

A study in 175 people with obesity showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss

5. Lowers Cholesterol and Improves Heart Health

Heart disease is currently the world's most common cause of premature death

It is known that several biological factors are linked to either a decreased or increased risk of heart disease.

6. May Have Protective Effects Against Cancer

Cancer is a terrible disease characterized by the uncontrolled growth of cells.

There is a lot of hype online about the anti-cancer effects of apple cider vinegar.

In fact, numerous studies have shown that various types of vinegar can kill cancer cells and shrink tumors.

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