Cider Vinegar Health Benefits
Apple Cider Vinegar and Our Acid and Alkaline
Apple Cider Vinegar With the
The Health Benefits of Unpasteurized Apple Cider
The Process of Making Apple Cider
Benefits of Apple Cider Vinegar and
Will an Apple a Day Really Keep the Doctor
Honey – Thousands of Years of
The Benefits of an Apple Cider Vinegar and Honey
Apple Cider Vinegar for Lowering Blood Glucose
Studies Relating to Apple Cider Vinegar and
Is Apple Cider Vinegar
What Apple Cider Vinegar Should You
Apple Cider Vinegar for Skin
The Benefits of
Facial Skin Toner and Topical
Topical Application for Other Skin
Apple Cider Vinegar for Colds
Apple Cider Vinegar Has Antimicrobial
ACV Has Alkalizing
How to Use ACV for Treating Colds
ACV with Lemon and
Add ACV to Steam (Or In Your
Apple Cider Vinegar for
Apple Cider Vinegar Promotes
Taking a ‘Shot’ of Apple
Other Ways of Using ACV for
Apple Cider Vinegar for Weight Loss
ACV Promotes Satiety, Reduces Caloric
The Importance of Hormones in Weight
ACV Helps Stimulate
ACV Speeds Up
ACV Boosts Tryptophan
Apple Cider Vinegar Side Effects
Digestive Problems and Type 1
Can Drinking Apple Cider Vinegar Daily Be Good
Helps manage type 2
Your skin will
Lowers your risk of heart
It aids in regular bowel
You may experience less
We hope you enjoy reading this publication, however we do suggest you read our disclaimer. All the material written
in this document is provided for informational purposes only and is general in nature.
Every person is a unique individual and what has worked for some or even many may not work for you. Any information
perceived as advice must be considered in light of your own particular set of circumstances.
The author or person sharing this information does not assume any responsibility for the accuracy or outcome of
your use of the content.
Every attempt has been made to provide well researched and up to date content at the time of writing. Now all the
legalities have been taken care of, please enjoy the content.
Apple cider vinegar is a remedial product that punches far above its weight in terms of efficacy versus cost and
availability. It is readily available, cheaply, even at the supermarket. For human health, dosages are small – for
most ailments a few teaspoons a day.
Before the advent of modern pharmacy ACV was a health tonic and remedy in many households. Big pharma doesn’t like
it. It is too cheaply made and too ubiquitous to patent, so it holds no value for them.
Hordes of users attest to its ability to ease symptoms for many conditions. A great many use it as a morning tonic,
to prevent the onset of many ailments and their symptoms.
This eBook explains what is known about how it works and what type of ACV you need to make sure it
There are chapters on specific conditions and how apple cider vinegar can help control the condition and alleviate
the symptoms. Many will be interested in reading how to use ACV to control blood sugar levels and to assist with
Apple Cider Vinegar and Our Acid and Alkaline Levels
Foods such as alcohol, sugar and other carbohydrates are some of the foods that cause increased acid levels in the
body. Taking raw, unfiltered and unpasteurized apple cider vinegar before meals will help counteract
Lemons and raw unfiltered apple cider vinegar are both naturally acidic. However, because of the way they are
metabolized when consumed, they become alkaline forming in the body.
Research has shown that our bodies strive to attain a healthy acidic-alkaline balance, although the majority of us
tend to be more acidic than alkaline.
Opinions differ on the ideal health balance. A 60/40 alkaline-acid ratio is recommended by some advocates, while
others suggest an 80/20 alkaline-acid ratio is more appropriate.
It is important to note that in a pH ‘balanced’ body, different parts of the body have different alkaline/acid
ratios. For example, the pH of a healthy vagina may differ from the pH of the gut, even in the same
It is generally realized that our modern diet, with its heavy inclusion of simple carbohydrates, causes an overall
acidification of our bodies, which provides an environment that allows non-beneficial microbes to thrive and
multiply, to the detriment of our health and wellbeing. High acid levels in the body depletes energy and increases
the risk of infection.
As well as keeping pathogens at bay, when the body is kept more alkaline, the increased energy level enables the
body to more effectively fight off illness and disease. For most people, the first move towards improved health is
ensuring the body becomes more alkaline.
It has been found that a high alkaline producing diet such as fruit and vegetables, and apple cider vinegar helps
decrease the calorie burning muscle mass that is lost as we age.
A recent study of older adults found that those whose diets consisted of food that metabolized into alkaline
residues had retained more muscle mass. The conclusion was that in some cases the outcome was almost enough to
counteract the 4.4 pounds of lean tissue that is typically lost each decade as we age.
Apple Cider Vinegar Helps Neutralize Stomach Acid
It is believed that apple cider vinegar helps to balance the pH in the stomach by neutralizing the acid. This
effectually helps eliminate heartburn and acid reflux.
When stomach acid leaks back into the esophagus it results in an unpleasant burning feeling in the chest or throat
known as heartburn or acid reflux.
When the food in the stomach is in a milder acidic environment it will still be digested efficiently. However with
less acid there will be fewer problems with the esophagus, and less chance of acid reflux or
A recent survey conducted by the earth clinic website nominated apple cider vinegar as the most popular and best
home remedy to relieve symptoms of heartburn and acid reflux.
A dose of 10-15 mls (2 – 3 teaspoons) of apple cider vinegar in a glass of water before meals or whenever an
episode of heartburn or reflux is experienced is recommended. If the taste of the vinegar is a deterrent add the
dose to a glass of fruit juice and the taste will be almost unnoticeable.
It will also benefit general health to add apple cider vinegar to your cooking or use as a salad dressing.
Apple Cider Vinegar With the “Mother”
Unrefined, unfiltered and unpasteurized apple cider vinegar is considered to have the most health benefits. Quality
vinegar like this contains what is known as the mother.
The appearance is dark brown with strands resembling cobwebs. As it is unfiltered the product may appear cloudy or
contain some sediment at the bottom of the container.
The mother itself is a rich, natural, health boosting protein. The gut- friendly bacteria, enzymes and acetic acid
of the mother help keep the digestive system working efficiently. It has a neutralizing effect on stomach acid and
is known to be very effective in fighting harmful bacteria.
The Health Benefits of Unpasteurized Apple Cider Vinegar
The healing restorative properties that are formed through the fermentation process of apple cider vinegar remain
intact when the vinegar is raw, unfiltered, unpasteurized and contains the live mother.
This ability is considered by some to be the most important property of this versatile health food. The wide range
of health problems that are helped by the use of this very popular apple cider vinegar is indeed
The raw unpasteurized apple cider vinegar contains pectin, a prebiotic which is a great aid to digestive disorders.
Increasing evidence implicates an imbalance in gut flora (where harmful bacteria exist in unnatural amounts) as
causing and contributing to a large range of health problems, from relatively minor to very
serious. Imbalance in the body is believed to
be the cause of numerous problems affecting the health of many people.
The inclusion of unpasteurized apple cider vinegar in the diet has been proven to have the ability to bring balance
back to the body. The beneficial effects of apple cider vinegar in helping neutralize these pathogens cannot be
Studies have found unpasteurized apple cider vinegar containing the mother helps lower blood sugar levels, and has
the ability to aid the recovery process if you are sick.
The Process of Making Apple Cider Vinegar
Two steps are involved in the making of apple cider vinegar. The process begins with yeast being added to apple
cider so that the sugars ferment, turning some of the cider into alcohol.
This alcoholic solution is then further fermented by the addition of bacteria. The result is acetic acid, the main active constituent of
unfiltered, unpasteurized vinegar containing the “mother”.
Filtered or Unfiltered
Made from apple juice, apple cider vinegar comes in two varieties, filtered or unfiltered. The filtered and
pasteurized variety that refines the clear apple cider vinegar removes the sediment and the vinegar mother.
The clear sparkling appearance of filtered, pasteurized apple cider vinegar is more visually appealing to those
consumers whose purchasing decisions are driven by aesthetics. Many of these people have been led to believe the
misconception that when a product is labeled ‘filtered and pasteurized’ it is safer and healthier for you.
However with apple cider vinegar, at least, nothing could be further from the truth. As a result of the pasteurizing and filtering process the
healing health giving properties of raw unpasteurized apple cider are also removed.
The beneficial properties of healthy enzymes and nutrients are filtered out or destroyed by heat during the
processing of natural apple cider vinegar.
It is the murky-appearing collection of acetic acid, bacteria and roughage (the mother) that is retained when it is
unfiltered and unrefined. It is believed that the live mother in this unfiltered, unpasteurized apple cider vinegar
is the reason it has enhanced health giving properties.
To achieve the maximum health benefits of apple cider vinegar, make sure the label states that the product is both
unfiltered and unpasteurized.
Benefits of Apple Cider Vinegar and Honey
The health benefits delivered by natural healers like apple cider vinegar (ACV) and honey are well-known in the
holistic health community. In a time where many people would prefer to reach for a pill or chemical to heal what
ails them, others are researching natural ways to create the health they crave, or maintain what they have.
All you have to do is listen to the staggering list of possible side-effects for common prescription and
over-the-counter medications to understand the very real need for natural healing methods, which don't offer the
possibility of debilitating and dangerous reactions that are often more serious than the illness being
Will an Apple a Day Really Keep the Doctor Away?
There is an old saying that suggests simply eating an apple every day can lead to overall health and wellness. The
whole "apple a day keeps the doctor away" premise is based on the multiple positive health attributes associated
with eating apples, especially as opposed to processed food.
The soluble dietary fiber in apples can help lower high cholesterol levels, and the polyphenols in apples provide
antioxidants which lower high blood pressure and prevent damage to cells in the pancreas.
Eating apples can lower the risk of contracting type 2 diabetes and improve heart health. There are studies which
show eating apples regularly can help prevent cancer and regulate digestive health, as well as treat inflammation
which is linked to most chronic diseases. When you take the apple superfood and turn it into vinegar, research
shows you receive even more health benefits.
A daily apple cider vinegar regimen can enhance your weight loss efforts and improve your skin health. You also
receive all of the above-mentioned health benefits. With so many health "gurus" and experts telling you to drink a
couple of tablespoons of ACV daily to improve so many health metrics, can you make this natural drink even more
powerful by combining it with another well-known natural healer?
Honey – Thousands of Years of Healing
As a natural sweetening alternative to unhealthy refined sugar, raw, unfiltered, and most importantly, unheated
honey can't be beat. This natural energy source is packed full of antioxidants which lead to numerous health
benefits. Honey promotes the healing of wounds and ulcers, and when you eat locally grown honey, studies show you
dramatically reduce your risk of catching colds and flus.
The health properties of honey have been well known for as many as 8,000 years, as evidenced by Stone Age cave
drawings which show humans using honey for medicinal and dietary purposes.
Can this ancient natural healer combined with apple cider vinegar, deliver a powerful one-two punch to knock out
particular health problems?
The Benefits of an Apple Cider Vinegar and Honey Combo
Each morning when you wake up, make a healthy drink which combines apple cider vinegar, honey and water. This
simple morning ritual (which should be practiced before you eat anything, or drink your morning coffee) has
powerful anti-inflammatory and pain-fighting properties.
It helps regulate a healthy digestive system, and quickly soothes pain and discomfort in your joints and muscles as
well as your throat. The ACV/honey combo helps alkalize the body, bringing your blood back to a naturally healthy
This means a daily morning dose of honey and ACV helps prevent and manage diseases, fights infections and illness
by boosting your immune system, boosts your natural energy levels and has also been linked to healthy weight loss
if you are overweight or obese.
This combination of natural health boosters delivers nutrients and vitamins such as pantothenic acid, niacin, folic
acid, biotin, pectin, phosphorus and calcium, iron and magnesium, potassium and a long list of B vitamins.
You get significant quantities of acetic and citric acids as well. This combination can also eliminate bad breath,
while effectively treating heartburn and acid reflux.
The Magic Dose
How much apple cider vinegar and honey should you be drinking for so many substantial health benefits? The truth
is, you don't need much of these proven health promoters to do yourself a world of good. In 8 to 12 ounces of
water, add just 1 teaspoon of raw honey and 1 teaspoon of raw, organic ACV.
Drink each morning at least 20 or 30 minutes before you eat anything, and weight loss, heart health, skin
improvement and other very real health rewards can be yours.
Apple Cider Vinegar for Lowering Blood Glucose Levels
For hundreds of years vinegar has had a reputation of being a ‘must have’ pantry product because of its
versatility. There are numerous traditional uses such
as a food preservative and disinfectant that are well known. Anecdotal claims of the uses and health benefits
attributed to apple cider vinegar are wide and varied.
Unfortunately research and studies into natural health products are not done often enough; therefore many of these
claims are not unequivocally supported by science.
Studies Relating to Apple Cider Vinegar and Blood Glucose
One strongly supported claim is that drinking apple cider vinegar before eating and before retiring enables people
with diabetes to have better control of their disease. A university study required participants take a drink
consisting of apple cider vinegar and water, before each meal.
It was found that those type 2 diabetics with insulin resistance who participated in the trial had 34% lower
after-meal glucose levels. Taking the vinegar drink at bedtime has indicated that it promotes insulin production,
and therefore lowers the fasting blood glucose levels the following morning.
This study concluded that apple cider vinegar had the same effect on blood glucose levels as pharmaceutical drugs
such as acarbose, nateglinide and metformin.
These drugs control blood sugar levels in sufferers of type 2 diabetes. They work in the intestine, slowing the
breakdown and absorption of carbohydrates from food.
Apple cider vinegar is believed to bind with enzymes to metabolize carbs and fats. This is considered to be an
explanation why it helps with diabetes.
If the potential of apple cider vinegar being a natural treatment for the prevention or control of type 2 diabetes
is realized, it would be very good news indeed.
Although the studies conducted to date have been positive, researchers point out that the study and others have all
consisted of a small number of participants. They conclude that unless a large randomized trial is conducted it
will be difficult to verify the true potential and benefits of apple cider vinegar on blood glucose
However lack of scientific studies should not deter people from experimenting with apple cider vinegar. Plenty of
anecdotal evidence praising the countless health benefits of this versatile product is widely available. It is
claimed by many to be the most effective panacea as a home remedy available.
Is Apple Cider Vinegar Safe?
Apple cider vinegar is in itself considered safe and there is no recommended dosage. Reputable sources suggest up
to a tablespoon three or four times a day, and that it should be taken diluted with water.
However, because of the possible interaction with medication you may already be taking, it is recommended that you
consult your health professional before trying anything new.
Apple cider vinegar is reputed to decrease blood glucose levels. Medication for people with diabetes is designed to
lower blood sugar levels. Combining both insulin and apple cider vinegar could cause blood glucose levels to drop
too low, resulting in temporary hypoglycemia. Closely monitored blood glucose levels will reveal if insulin
medication needs to be adjusted.
Insulin sometimes has the effect of decreasing the amount of potassium in the body. Taking large doses of apple
cider vinegar also has the potential to reduce potassium levels. Therefore insulin dependent people should avoid large doses of
apple cider vinegar in combination with their insulin medication.
What Apple Cider Vinegar Should You Use?
If your doctor permits, choose the organic, unfiltered, unpasteurized and raw product. It may be murky and often
contains a substance called the mother, which are brown-like strands that resemble cobwebs. This natural vinegar
contains enzymes and healthy bacteria and is considered to contain the most health benefits.
Apple Cider Vinegar for Skin Conditions
It is well known that skin health comes from within. The buildup of toxins in the body prevents the liver and other
organs from working efficiently. A congested liver can result in a hormone imbalance, constipation and digestive
When toxins build up because the normal elimination organs cannot handle the load, the body will try to excrete
them via the skin. Itching, rashes and other skin disorders are the body’s reaction to accumulated excess
The Benefits of Detoxification
Drinking apple cider vinegar will support the liver in the detoxing process to cleanse the body. This will improve
circulation, purify the blood and relieve constipation by more efficiently removing waste from the body.
Until the liver is cleansed and the balance restored, the effectiveness of topical applications to skin disorders
will be minimal. This is of particular importance to
sufferers of hormonal acne and candida.
Apple cider vinegar can be taken both orally and also used as a topical medication to treat many skin conditions.
However the cider vinegar must be unpasteurized, unfiltered, and ideally with the mother still
Unlike the pasteurized variety this raw vinegar still contains all the rich natural goodness. It is full of healthy
bacteria, protein, acetic acid and amazing enzymes. One of the health benefits of drinking apple cider vinegar is
the ability it has to detoxify the body.
There is no specific dose for taking apple cider vinegar but common doses range from 1-2 teaspoons to 1-2
tablespoons in a glass of water or fruit juice, preferably taken before meals. It can also be used in cooking or
Using as a dressing, without the application of heat, is an healthy and tasty way to consume apple cider vinegar,
without making it seem like a ‘medicine’.
There are many different skin disorders, and many can be helped with applying apple cider vinegar. These include
acne, pimples, rashes, hives and warts.
Facial Skin Toner and Topical Medication
Here is a recipe for an economical and very effective skin toner that not only replaces your expensive store bought
facial toner, but is also a topical medication for many skin ailments. Combine one part raw apple cider vinegar
with two parts of distilled or filtered water, that’s it. Apply to skin!
Fermented raw apple cider vinegar has lots of pectin, calcium and is fortified with even more beneficial enzymes
and acids. So applying this mixture after cleansing your face not only tones the skin but will improve skin
conditions such pimples, acne, and acne scars. It has also been found to lighten sun and age
Topical Application for Other Skin Aliments
Warts are a viral growth on the skin that can be treated with apple cider vinegar. Apply the vinegar to the warts
each night and cover them with a band-aid. Leave uncovered during the day. Repeat this every day and results will
be seen in about a week or a little longer.
A cupful of apple cider vinegar added to your bath will neutralize the burn and soothe the
Rashes and Itches
Yeast infections, hives, skin rashes and itchy skin can all be relieved by the addition of apple cider vinegar in
Containing antiseptic and antibacterial properties, apple cider vinegar is very beneficial as a topical medication
when dealing with skin infections and conditions like eczema, dermatitis, and psoriasis.
As emphasized above all skin disorders have their origin from within. Apple cider vinegar taken orally improves
liver function, keeps the gut healthy and benefits overall health, while topical applications soothe and help to
heal the skin itself.
Apple Cider Vinegar for Colds
The common cold is a condition that affects the upper respiratory tract. Symptoms may include a sore throat,
sneezing, fever, runny nose and headache, and ‘getting a cold’ is considered a common occurrence, especially during
a cold and/or rainy season.
However, you don’t have to reach for prescription medications. One natural remedy, proven to be effective at
treating colds, is apple cider vinegar.
Apple Cider Vinegar Has Antimicrobial Properties
The active compounds present in apple juice, apple cider and apple cider vinegar have been shown to have antiviral
properties. They may not be able to completely destroy all cold viruses, but they can significantly reduce the
severity of the attack, and thereby reduce subsequent symptoms and infections.
Although a virus is what causes the initial infection, the symptoms from the infection will usually last for
approximately two days only. However, as you would no doubt know, most colds last for several days or more.
This is because the cells in the airways, damaged by the virus infection, become highly susceptible to a secondary
infection. This secondary infection is now caused by the bacteria present.
The pre-existing bacteria in the airway cells normally don’t cause any problems. However, once these cells are
killed by a virus and the tissues become inflamed, there is an increase in the numbers of disease-causing
The acetic acid content of apple cider vinegar is capable of passing into the cell membranes of the
micro-organisms. This leads to bacterial cell death. In simple terms, the antimicrobial properties found in apple
cider vinegar is what makes it helpful in fighting against the common cold. It helps provide relief from cold
symptoms by killing the bacteria that cause them.
ACV Has Alkalizing Properties
Cold viruses have the potential to put the body into a very acidic state, which makes the body more conducive to
the continued reproduction of the virus, as well as the secondary bacterial infections. As a result, the immune
system has a hard time fighting against the ‘infection invasion’.
Apple cider vinegar is a powerful alkalizing substance that can defeat the cold symptom-causing micro-organisms,
providing relief from the symptoms. The acidic nature of apple cider vinegar inhibits bacterial growth and this
prevents the infection from spreading and becoming worse.
Other Benefits of Apple Cider Vinegar If You Have a Cold
ACV contains several nutrients and enzymes that aid in strengthening the immune system. This of course helps a
person to be better able to fight against virus infections, including the common cold.
Apple cider vinegar has also been found effective in breaking up thick mucus, caused by colds, as well as helping
relieve sinusitis and cough.
How to Use ACV for Treating Colds Fast
There are plenty of ways that apple cider vinegar can be used when treating colds. Here are a few ways you can use
ACV to provide rapid and effective relief.
ACV with Lemon and Honey
Mix 2 tablespoons of ACV in a glass of warm water. Add in lemon and honey and drink this solution as often as
Add ACV to Steam (Or In Your Vaporizer)
Another way to treat colds using ACV is to add a few drops into a vaporizer. This can greatly relieve the symptoms
of colds, flu and other infections.
You may also use ACV in a bowl of steaming water. Just add a few teaspoons of ACV into a bowl of boiling water
before inhaling the steam.
ACV with Garlic
Put one cup of ACV, eight cloves of garlic and a cup of honey into a blender. Pour the mixture into a glass and
drink as required. If you want to drink it cold, refrigerate first before drinking.
Drinking an apple cider vinegar brew is one great way to get rid of common cold symptoms. To make an ACV brew, mix
¼ cup of ACV in a glass of hot water. Add one tablespoon of honey and one teaspoon of cayenne pepper. Mix well.
Then add a few drops of lemon before drinking.
Apple cider vinegar is a great remedy to keep on hand to boost your immune system and to keep colds
Apple Cider Vinegar for Gout
Gout is a form of arthritis, known as ‘Gouty Arthritis’. It occurs due to the buildup of uric acid in the joints.
Symptoms of this condition include redness, swelling, tenderness and severe episodes of pain. This condition
usually affects the big toe.
Eliminating alcohol and foods that can increase uric acid in the body are two important steps in reducing gout
symptoms. However, there is also one effective natural remedy that can be used by gout sufferers. This remedy is
apple cider vinegar. ACV can bring gout sufferers relief from gout pain.
Apple Cider Vinegar Promotes Alkalinity
Acetic acid is the main substance found in ACV that makes it beneficial for those who have gout pain. Although it
is considered as acidic, acetic acid becomes alkaline once inside the body.
In turn, a pH-balanced environment is formed inside the body.
Maintaining an alkaline environment in the body is crucial to the process of getting rid of gout symptoms. Once the
alkaline levels are maintained, gout symptoms will less likely recur.
According to Dr. Theodore Baroody, the author of “Alkalize or Die”,
during the initial phase of using ACV to treat gout, the symptoms may increase. This occurs as a reaction to the
It actually causes inflammation while the acid crystals are being dissolved. However, within weeks these reactions
will eventually subside.
Here are some other reasons why ACV is beneficial for people who have gout:
Its malic acid content works to neutralize then dissolve uric acid.
It contains potassium that aids in waste elimination.
Its amino acids have been found to result in lowered levels of toxicity.
Gout sufferers may need to take larger amounts of ACV in order to experience relief from their symptoms. It may be
necessary to take two tablespoons of ACV up to three times a day.
Some people experience relief from their symptoms of gout within a couple of hours of taking ACV. Others claim to
have experienced relief only after a few days of taking ACV.
If you take apple cider vinegar and experience an upset stomach then avoid taking it again, or take in a very small
amount to see if you are still affected.
Taking a ‘Shot’ of Apple Cider Vinegar
Gout can bring about debilitating pain, and to ease the pain rapidly many take a ‘shot glass’ of ACV and then
follow it up immediately with a glass of water.
Drinking plenty of water after taking ACV is important, as gout symptoms can also worsen with dehydration. Drinking
plenty water also helps the body get rid of toxins and uric acid crystals.
Other Ways of Using ACV for Gout
If you find it hard to take a shot glass of undiluted ACV, you may add two teaspoons to other juices. One extra
special juice to add your ACV to is cherry juice. Cherry juice has been shown to help alleviate gout symptoms for
some people. So if you add ACV to cherry juice, you may just have a ‘double dose’ of relief.
In conjunction to taking apple cider vinegar orally, ACV can also be applied topically. Here are a few examples on
how ACV can be used topically for the gout relief.
To prevent gout attacks in the middle of the night, try an ACV wrap. Use an old clean cloth and soak it in apple
cider vinegar. Then, wrap the cloth on the affected area. Cover the cloth with a plastic wrap and a bandage to
prevent it from slipping off while you sleep.
Pour ACV into a spray bottle and then spray it to the affected area. You may also choose to place the spray bottle
in the refrigerator. The coolness of the ACV is an added relief for gout pain. You can do this every hour until the
Pour ACV into ice cube trays and place in the freezer. Apply the cubes to the affected area.
Don’t forget, when you buy apple cider vinegar to use orally, choose the one that is unfiltered and
Apple Cider Vinegar for Weight Loss
If you are looking to lose weight, there is one simple habit that may be worth adding to your weight loss regimen.
This is the inclusion of apple cider vinegar in your diet.
Whether you dilute it in a glass of water or pour it on your salad, apple cider vinegar is definitely worth a try!
Here are the reasons why apple cider vinegar helps you lose weight.
ACV Promotes Satiety, Reduces Caloric Consumption
The acetic acid content of apple cider vinegar is capable of blocking disaccharides. By taking ACV before eating,
disaccharides from carbohydrates are prevented from being easily absorbed into the bloodstream. This habit reduces
the onset of sugar spikes, which are usually experienced after eating a meal loaded with sugar or carbohydrates.
A small study which only had 11 participants showed that those who consumed apple cider vinegar with their
high-carb meal were found to have lowered their blood sugar response up to 55%. This means when acetic acid is
consumed the body’s insulin response to carbohydrates, such as bread and biscuits, slows down.
A study showed that those who ate bread and included ACV with their meal, experienced better satiety levels than
those who only ate the bread. Researchers found that the caloric consumption of study participants were between 200
to 275 fewer calories than those who did not take ACV.
This affect is good news for those who want to lose weight.
Achieving satiety is important for eliminating the tendency to overeat, snack between meals and crave too many
sugar-laden foods. Along with satiety, ACV also provides appetite-suppressant properties that contribute to the
reduction of overall caloric consumption.
The Importance of Hormones in Weight Loss
Apple cider vinegar has been shown to help the body more efficiently digest protein. Efficient protein digestion is
necessary for effective weight management and overall health. It is also essential for optimum hormone
Protein is a crucial macronutrient that the body needs for the formation of growth hormones. Proteins are required
rowth hormone formation takes place. This process continues to occur even when the person is at rest. In other
words, the body needs to keep on burning energy to fuel this body process.
If you take apple cider vinegar before a meal, the digestion of proteins and hormone synthesis will more
efficiently take place.
Hormones serve as chemical messengers to promote the proper functioning of almost all processes that take place in
the body. If our hormones get out of balance – there is a breakdown in ‘internal body
Proper communication between hormones is crucial towards helping a person lose weight. Without proper communication
these hormones may have difficulty determining whether the body needs to lose weight or gain weight, or whether it
should be storing or burning more fats.
ACV Helps Stimulate Digestion
If the digestive system is stimulated, it is less likely to become sluggish. It is important for food to stay in
the digestive tract only long enough for proper nutrient absorption, however, excess or unwanted fats and toxins
that stay too long in the digestive tract will be absorbed by the body.
Apple cider vinegar can help prevent this occurrence by stimulating the digestion process. . This lessens the
amount of time that excess fats remain in the digestive tract.
ACV Speeds Up Metabolism
One reason why ACV is used for weight loss is that it helps utilize body fat. Research reveals that ACV can speed
up metabolism, burn fat and prevent fat storage in the body. This
is attributed to the acid content of ACV which has the ability to increase fat burning enzymes. These are also the
type of enzymes that help decrease sugar and fat storage.
A study of obese participants showed the effectiveness of ACV in promoting weight loss. These study participants
were grouped into three. The first group were given one tablespoon of vinegar. The second group had two tablespoons
of vinegar. The third group were given a placebo. The results showed that those who consumed vinegar were found to
lose more weight compared to the placebo group after a twelve-week period.
ACV Boosts Tryptophan Production
When proteins are released during the process of digestion, the production of tryptophan also improves. Tryptophan
is an amino acid that is important for weight loss. It is essential in making a person feel more satisfied.
Tryptophan also acts as a precursor for serotonin production. Serotonin is also referred to as the “feel-good”
hormone. As serotonin promotes feelings of satisfaction, overeating and cravings will be better kept at bay, and
comfort eating reduced.
ACV Aids in Natural Detoxification
Apple cider vinegar is beneficial for promoting regular bowel movements. Therefore, it helps to improve the body’s
ability to get rid of toxins. Regular bowel movements are important to prevent waste from building up in the
digestive tract. The toxins are then less likely to
recirculate into the bloodstream and be reabsorbed which may result in weight gain.
Although ACV may aid in a person’s weight loss efforts, it doesn’t replace healthy eating habits or regular
exercise. It is a healthy addition to your diet. Remember to consume apple cider vinegar in
Apple Cider Vinegar Side Effects
Apple cider vinegar is made from fermented crushed apples and is considered by many as being a safe, natural
product. It contains pectin, biotin, pantothenic acid, vitamins and minerals. It is also known for its acetic acid
which has earned a reputation for relieving the symptoms of several illnesses.
However, regular intake of apple cider vinegar can also bring about some adverse side affects you should be aware
Throat irritation is the most common side effect of regular and prolonged consumption of apple cider vinegar. This
is because of its acetic acid content. To prevent throat irritation, it is best to dilute ACV into a glass of water
to avoid burning the esophageal wall.
The acid content of ACV may cause tooth enamel to erode. This increases the risk of tooth decay. Although the
saliva in the mouth serves to buffer the acidity of the vinegar, evidence from studies show that taking large
amounts of vinegar can lead to dental erosion.
Blood Sugar Problems
ACV is found to have an anti-glycemic effect, which means it can help lower blood sugar levels. This may seem
beneficial for many, or even most people, however, for some people this anti-glycemic effect can be a problem.
Taking in ACV may cause blood glucose levels to drop too low, which may trigger the onset of diabetic hypoglycemia.
If you have a pre-existing history of hypoglycemia (low blood sugar), consult your physician first before taking
Digestive Problems and Type 1 Diabetes
Apple cider vinegar has been shown to help prevent the onset of blood sugar spikes improve insulin sensitivity. It
can also reduce the rate at which the food moves from the stomach into the lower digestive tract, which makes a
person feel fuller, longer.
A study showed that taking 2 tablespoons of apple cider vinegar mixed in a glass of water, can reduce the emptying
rate of the stomach. This can be beneficial for those who experience blood sugar spikes, or for those trying to
However, the effect may worsen the symptoms of
gastroparesis, which usually affects individuals with type 1 diabetes. Gastroparesis is a condition that occurs
when the stomach is not working at an optimum level.
This means the stomach is not emptied properly at a normal rate and the food stays in the stomach longer than is
desirable. Symptoms of gastroparesis include nausea, bloating and heartburn.
Individuals with type 1 diabetes should seek medical advice before taking apple cider vinegar.
Extra precautions must be taken by those who are taking prescription medications for their existing medical
conditions. Below are just a few examples of medications that may cause adverse reactions when taken along with
apple cider vinegar.
This drug lowers the potassium levels in the body. Therefore, if this is taken along with apple cider vinegar it
may increase the risk of having very low levels of potassium.
Taking ACV while maintaining insulin-stimulating drugs can be dangerous as it can cause very low blood sugar
levels. Symptoms of low blood sugar include heart palpitations, dizziness, nervousness and trembling. If left
untreated, it can lead to seizure and loss of consciousness.
Diuretic drugs trigger the body to excrete more potassium. Therefore, if a person also takes apple cider vinegar,
their potassium may drop to dangerously low levels.
For most people, apple cider vinegar is a very beneficial tonic. It helps keep infection away and helps with
maintaining healthy weight.
Those with type 1 diabetes or who are taking certain medications should take advice and care before using
Others have reported problems when used to excess over long periods, or when used undiluted. So a couple of
teaspoons mixed with water, a few times a day should not cause problems for most.
Can Drinking Apple Cider Vinegar Daily Be Good for You?
Drinking apple cider vinegar with water is a healthy habit that most people can incorporate into your daily
However, you should not take more than two tablespoons of apple cider vinegar every day, and always remember to
dilute it with water. Diluting it will make it less acidic for your esophagus.
Drinking diluted ACV on a daily basis can provide several health benefits.
Helps manage type 2 diabetes
Vinegar has been found by experts to help improve insulin sensitivity. Insulin sensitivity is crucial towards
achieving lower blood sugar. Studies reveal that vinegar leads to a significant buffering of blood sugar levels,
even after indulging in a heavy carbohydrate meal.
Studies have also shown that adding apple cider vinegar to salad dressings can also help lower blood sugar levels.
Experts confirm that taking 2 tablespoons of ACV can help improve fasting blood sugar by up to 4%, however, if you
have been diagnosed with diabetes (especially type 1), it is wise to check with your physician first before taking
Feel more satiated
In one study, participants were given white bread and vinegar, however, not all participants consumed the same
level of vinegar. Some participants were given vinegar with low levels of acetic acid. Others were given
vinegar with higher levels of acetic acid. The results showed that those who were given higher levels of acetic
acid were found to feel fuller than the other participants.
Your skin will improve
Apple cider vinegar is also known to improve skin health as it reduces scarring and helps treat acne. Bacteria is
usually the culprit for acne and other skin problems. The benefit found in the apple cider vinegar is that it
contains antibacterial properties, effective in fighting against bacterial skin
Lowers your risk of heart disease
Since ACV helps lower blood pressure, it can also help reduce the risk of heart disease. ACV also aids in
increasing good cholesterol levels and helpful in regulating triglyceride levels. These findings have been
confirmed in several studies.
It aids in regular bowel movement
ACV is also known to act as a natural laxative. Many people who drink it on a regular basis claim to have improved
bowel movements. This effect can be attributed to its water-soluble content of pectin.
Drinking a glass of water mixed with 2 teaspoons of ACV have been found effective in relieving the symptoms of
irritable bowel syndrome or IBS. This condition has been linked to having low levels of stomach acid. This is when
ACV is helpful for it contains acetic acid which has alkalizing effect once in the digestive
You may experience less heartburn.
Stomach acid that is produced for digestion should remain in the stomach. The muscles at the entrance of the
stomach must close and open at the right time. However, this doesn’t happen when heartburn or acid reflux is
Unfortunately, some people’s stomach muscles do not perform the way they should, and this is when they experience
acid reflux or heartburn. Taking apple cider vinegar can help reduce heartburn. It is because ACV contains acetic
acid that when ingested becomes capable of alkalizing the stomach environment.
This keeps the symptoms of acid reflux at bay.
Although the acid content of ACV provides health benefits, extra precautions must still be taken. Some people can
experience side effects, so always check with your health care professional if you have any
Apple cider vinegar has been shown repeatedly to be effective in managing many health problems, but still has its
doubters and detractors.
Perhaps they should do a little research into the use of ACV and animal health. Apple cider vinegar is greatly used
by many commercial and recreational animal owners.
These are people who won’t continue spending money on products that don’t work, they keep using it because it does.
With animals, ACV has been tested and proven without the constraints applied to human
Applied topically, or taken internally (depending on the ailment) it provides an inexpensive remedy.
Very little care is needed regarding dosage, as it has a wide margin of safety. It is a powerful product, though,
and for most uses is best diluted with water.