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Apple Cider Vinegar : Uses and Health Benefits

apple cider vinegar

Apple cider vinegar has been utilized for centuries for a variety of medical and health uses. This article will discuss a few of the research claims that have been supported by science.

Apple cider vinegar is a vinegar made from apples, sugar and yeast. A vinegar is a liquid containing acetic acid made through a fermenting process. Apple cider vinegar has many benefits, it has shown to help regulate blood sugar, potentially help with weight loss, relieve cold symptoms and even improve the appearance of acne and scarring.

Apple Cider Vinegar Helps Manage Diabetes

Although long known as a ‘home remedy’ clinical research has supported the health claims around apple cider vinegar. There is clinical evidence showing that apple cider vinegar may have specific benefits for the management of type 2 diabetes. Diabetes mellitus is a chronic metabolic disease that is characterized by elevated levels of blood sugar (glucose)which over time to serious damage to the heart, eyes, blood vessels and nerves. In 1980, there was approximately 108 million people with diabetes worldwide. Since 1980, it has increased dramatically over the past few decades to an estimated 422 million, and it will undoubtedly keep growing. According to the World Health Organization, 8% of women on Earth (approximately 205 million) live with diabetes.

Apple Cider Vinegar Helps Manage Diabetes

Diabetes mellitus is a chronic disease marked by an inability to manage blood sugar levels appropriately. It is categorized into Type 1 Type 2 and gestational (during pregnancy). Apple cider vinegar has only shown to be helpful in Type 2 diabetes.  Consuming 2 tablespoons of apple cider vinegar with water and a cheese snack before bedtime  significantly lowered blood sugar levels for people with type 2 diabetes the following morning.

The hormone responsible for regulating blood sugar levels is called insulin. However, in type 2 diabetes a person is unable to produce enough insulin or respond appropriately to the hormone. Some evidence suggests that consuming apple cider vinegar daily may be useful in helping people with type 2 diabetes to control their blood sugar levels. In 2007, another study cited by WebMD, involving 11 people with type 2 diabetes found taking two tablespoons of apple cider vinegar before bed lowered glucose levels in the morning by 4 to 6 percent.

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Apple Cider Vinegar Improves Pre-Diabetic Symptoms

Consuming apple cider vinegar daily has also been shown to be helpful for people who are on the verge of being diagnosed with diabetes, often referred to as ‘pre-diabetic’. People with pre-diabetic symptoms benefited the most from the vinegar, cutting their blood glucose concentrations by nearly half. People with diabetes can be improved their blood glucose levels by 25 percent with vinegar. In 2004, a study cited in the American Diabetes Foundation Publication Diabetes Care found that taking vinegar before meals significantly increased insulin sensitivity and dramatically reduced the insulin and glucose spikes that occur after meals.

apple cider vinegar

The study involved 29 people, divided into three groups.  The results were quite significant.  All three groups had better blood glucose readings with the vinegar than with the placebo.  People with pre-diabetic symptoms benefited the most from the vinegar, cutting their blood glucose concentrations by nearly half.  People with diabetes improved their blood glucose levels by 25 percent with vinegar.  People with pre-diabetic symptoms had lower blood glucose than the healthy participants after both drank vinegar.

Studies have also shown that apple cider vinegar may also increase satiety, which can have a significant impact on weight loss. Satiety is our ability to feel full or satiated after eating. In one study, it showed that drinking apple cider vinegar decreased total calorie intake by 275 over the course of one day.In 2006, one study showed that vinegar could lower cholesterol in laboratory rats3. Another study on rats 4 found the acetic acid could reduce their blood pressure in vinegar.

Other Health Benefits of Apple Cider Vinegar

There are many different benefits of apple cider vinegar that can benefit the body and promote healthy healing. Some of these benefits have more scientific evidence than others. For example, although the research to date looks favorable, more studies are needed to confirm the extent of vinegar’s insulin stabilization benefits. I have linked some of the studies that will show you how apple cider vinegar can have a positive impact for the health of your body.
Why does apple cider vinegar have these potential benefits? It is thought that because apple cider vinegar is rich in minerals, vitamins (including potassium, calcium, and beta-carotene), complex carbohydrates, fiber, pectin, amino acids, and beneficial enzymes. If you are interested in the breakdown of ingredients of apple cider vinegar go to webmd.com/diet/apple-cider-vinegar-and-your-health.

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Health Benefits of Apple Cider Vinegar

In conclusion, the evidence of apple cider vinegar could help people with Type 2 diabetes to control their blood sugar levels. As mentioned above there are many other amazing benefits that apple cider vinegar can impact the body in a positively healthy way. If you would like to take a closer look into apple cider vinegar and all the fantastic benefits here are some references that will go more into detail on apple cider vinegar. Let’s keep the body with proper use of apple cider vinegar.



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Rachel Duran

Rachel Duran Still, the founder of Sassy Strong Mom, doesn’t want to be like everyone else. The fitness platform she created isn’t just about losing the weight, it’s a lifestyle. Sassy Mom Fitness is not about a quick fix to weight loss, it’s about the personal and positive growth that will cause a permanent change. Rachel Duran knows all too well about the struggle of dieting. She tried every diet out there, took the pills that claimed great results, and even battled with an eating disorder. But what Duran realized was that improving your health was much more than just dieting and physical appearance; it’s a lifestyle that requires change mentally and spiritually. With personal life experiences from her journey, Rachel Duran is now an advocate for those who want to take that next step and become a better version of themselves. Furthermore, she’s a mind and body coach and a fellow mom that knows the everyday challenges of a chaotic schedule and not taking time for yourself. Duran’s mission with Sassy Strong Mom to empower other moms and teach them how to love their body they are in, and how to take care of it. Not only that but to have fun while doing it and to embrace their sassy and sexy side! SSM (Sassy Strong Mom) is designed to help women take that step and start to take time and focus on themselves. It’s not one size fits all. Sometimes it may just be repeating kind words to yourself in the mirror, or taking time to organize your thoughts and reboot. Becoming emotionally, mentally, and spiritually stronger are all important aspects that the SSM platform recognizes and encourages because it’s not all about the physical fitness and health part. In the end, this platform brings moms alike toward personal growth and self-love. A platform like Sassy Strong Mom makes it so you no longer have to go through your lifestyle change alone and can have access to help at your fingertips.



  1. Jane Woods July 30, 2018

    According to one of the articles in Alamy & everydayhealth.com some research has linked adding apple cider vinegar to improved blood sugar control for people with type 2 diabetes, but experts say studies associating the vinegar with weight loss are limited. This will increase vegetable intake, which is helpful for weight loss, and will also get in the vinegar you want.

  2. Cascia Talbert July 30, 2018

    Thanks for your comment. This article did mention those things.

  3. Valerie Furr September 7, 2018

    My skin is dry I would love to win this so I could try these. Thanks for a chance to win.