Apple cider vinegar is a versatile ingredient in salad dressings, sauces, and stews, as well as being known for its medicinal properties. It has been promoted for accelerating weight loss, lowering blood sugar and cholesterol levels, and boosting energy, but Fortune asked two nutritional experts to provide evidence to back up these claims.
The health benefits of apple cider vinegar
An important metabolite in our bodies, acetic acid, is found in apple cider vinegar. However, it does not hold up to scientific scrutiny as a cure-all according to Carol Johnston, Ph.D., a professor of nutrition.
Regarding its effects on blood sugar, there is “robust” evidence that shows apple cider vinegar can lower fasting blood sugar and HbA1c in people with type 2 diabetes. It may help by slowing stomach emptying, blocking the breakdown of starch into glucose, and increasing the glucose muscle cells take in.
Apple cider vinegar and weight loss
Some studies suggest that apple cider vinegar can boost weight loss by increasing feelings of fullness after a meal, but the scientific evidence is minimal.
Apple cider vinegar’s potential benefits
Other potential applications of vinegar are intriguing, but the research is still preliminary. Vinegar might have a future role in treating depression because of its effects on brain metabolism, and it’s also a good source of polyphenols, which are plant-based antioxidants with anti-inflammatory properties.
How much apple cider vinegar should you take?
Experts recommend taking 1 to 2 tablespoons of apple cider vinegar daily, and no more than 4 tablespoons in total. The easiest and safest way to consume it is to work it into your daily diet by adding it to foods you already consume. Diluting it with 8 to 12 ounces of water is recommended if taken on its own.
Who shouldn’t use apple cider vinegar?
Avoid apple cider vinegar if you have gastroesophageal reflux disease (GERD) because it can irritate sores in the lining of your esophagus. It isn’t recommended for people with slow stomach emptying called gastroparesis.
The bottom line on apple cider vinegar
For now, the best-researched health benefit of apple cider vinegar is for lowering blood sugar. Still, Johnston considers vinegar a worthwhile addition to the medicine chest, as it has been part of medicine since ancient times.
