Apple cider vinegar — how it works in the body, and how it benefits type 2 diabetes

Vinegar comes from the French phrase vin aigre, meaning sour wine. Apple cider vinegar is often use in food flavorings and preservatives, and much research suggests that it may also have health benefits including blood sugar control, helping with weight management and diabetes, and helping to improve cholesterol levels too.

Apple cider vinegar (ACV) is acidic and sour-tasting, and is made from fermented apples in a two-step process. The first step exposes crushed apples (or apple cider) to yeast, which ferments the sugars and turns them into alcohol. In the second step bacteria are added, which further ferments the alcohol and turns it into acetic acid — the main active compound in vinegar.

When mature, ACV contains a web-like substance called “mother” that becomes visible when the rich brownish liquid is held to the light. Many people attribute apple cider vinegar’s effects to the “mother”. The mother certainly counts as a probiotic, but the importance of the mother has not been established well with research. But ACV does have probiotic benefits as well as B-vitamins and polyphenols, which are plant-based antioxidants. ACV can actually also be used for household cleaning, as well as skin and hair care, and of course for cooking.

Unlike the refined and distilled vinegars usually found in supermarkets, natural ACV is made from fresh, crushed, organically grown apples and allowed to mature in tanks, which boosts its natural fermentation qualities. Consuming 20 grams of ACV has been shown to slow the release of food from the stomach into the intestines. That’s where your body breaks down starches, like rice, into sugars. ACV will prevent you from absorbing those sugars as quickly, which means that your insulin levels and your blood sugar will not rise as much.

Some of the other health benefits include speeding up weight loss, lowering cholesterol, improving gut health, helping the body’s natural detoxification process, and improving skin health. ACV can also increase your metabolism and can help with high blood pressure, inflammation, diarrhea, and asthma too. The amino acids are effective antiseptics and antibiotics, while the acetic acid content in ACV can aid in the treatment of various fungal and bacterial infections.

Apple cider vinegar has only 3 calories per tablespoon (15 grams) and almost no carbohydrates. It contains small amounts of potassium, magnesium, calcium, and phosphorus, as well as pectins, vitamin B1, B2, niacin, B6 and vitamin C. Acetic acid is the main active compound which is responsible for its powerful and numerous health benefits.

Internal benefits:

  • Supplies enzymes & potassium
  • Supports a healthy immune system
  • Helps control body weight
  • Promotes digestion & ph balance
  • Helps soothe dry throats
  • Helps remove body sludge toxins

External benefits:

  • Helps maintain healthy skin
  • Helps promote youthful, healthy bodies
  • Soothes irritated skin
  • Relieves muscle pain from exercise

If you want to try ACV and experience some of its benefits then make sure to start with a small dosage, and don’t forget to dilute it with water. For the best results with managing your blood sugar you can consume a small amount before meals or just before bedtime. I suggest to choose an organic version when possible. But of course please do remember, while ACV has numerous benefits there are no miracle products, so you still need to watch what, when, and how much you are eating!

Resources:

1 — https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/2018/august/debunking-the-health-benefits-of-apple-cider-vinegar

2 — https://bragg.com/products/bragg-organic-apple-cider-vinegar.html

3 — https://www.medicalnewstoday.com/articles/323721.php

4 — https://www.medicalnewstoday.com/articles/317218.php

5 — https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar

6 — https://www.ncbi.nlm.nih.gov/pubmed/23373303

7 — https://www.ncbi.nlm.nih.gov/pubmed/23997718

8 — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954571/

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