6. Prevents and Treats Diabetes
Researchers first determined that vinegar can help to lower blood glucose levels in 1988. They surmised that acetic acid may delay gastric emptying rate, thereby lowering glucose levels (14). In 1995, however, another study published in the European Journal of Clinical Nutrition further reported that while acetic acid can, in fact, lower glucose levels, it is a result of its acidity and not gastric emptying (15) .
Subsequent studies show vinegar can possibly “inactivate” several digestive enzymes known to break down carbohydrates into sugar, thereby slowing the conversion of complex carbohydrates (such as potatoes) into glucose that then enters your bloodstream (16). In fact, one study published by the American Diabetes Association reveals that vinegar can improve insulin sensitivity in 19 percent of people with type 2 diabetes and in 34 percent of people with pre-diabetes (17) .
Another 2007 study adds that taking 2 tablespoons of ACV before bed can lower your waking blood sugar levels by up to 6 percent in people who have type 2 diabetes (18). For diabetics, researchers state that consuming vinegar can be a vital tool to help regulate blood glucose levels.
7. Promotes Weight Loss
One clear health benefit of apple cider vinegar is weight loss.
ACV can help by essentially making you feel full, thus reducing the amount of food and calories you eat (19).
A 2005 study published in the European Journal of Clinical Nutrition shows that individuals who consume just a small amount of vinegar along with a high carb meal can reduce their calorie intake by as much as 27%, which translates to a weight loss of up to 1.5 pounds. They attribute the results to the acetic acid in vinegar.
Other studies show that drinking vinegar daily can reduce belly fat and waist circumference as well as lower blood triglycerides and overall weight, making it a possible prevention for metabolic syndrome (20).
The study shows that drinking:
- 15mL (1 tablespoon) can result in a weight loss of 6 pounds, or 1.2 kilograms
- 30mL (2 tablespoons) can result in a weight loss of 7 pounds, or 1.7 kilograms.
8. Boosts Energy
According to animal studies, acetic acid in ACV can help your muscles turn carbs into energy to increase your energy output during intense exercise. Endurance athletes often drink diluted vinegar before “carb-loading” prior to competitions (21).
There is some evidence that ACV can help with sinus infections as it can kill bacteria and help break down mucous. It is also used as a gargle for its antibacterial properties in cases of sore throats.
Some studies further suggest the pectin in ACV can soothe intestinal spasms, as well as improve stomach acid levels, thus reducing acid reflux (22).