These three effects of apple cider vinegar have been proven:
- Apple cider vinegar can help lower blood sugar levels. A 2004 study shows that taking apple cider vinegar before eating reduces the rise in blood sugar levels in people with type 2 diabetes.
- Apple cider vinegar can help you lose weight. According to a 2018 study, apple cider vinegar increases satiety and reduces appetite. This can lead to you eating less – and therefore losing weight. Without regular exercise or sport and possibly a change in diet, even apple cider vinegar cannot work miracles.
- Apple cider vinegar can also lower cholesterol levels. In studies, it lowered LDL cholesterol levels (the “bad” cholesterol) and increased HDL cholesterol levels (the “good” cholesterol).
Important: Other types of vinegar also have these (and much more) effects. The most well-known is certainly the antibacterial effect of vinegar, which is why many people gargle with it when they have a sore throat.
Apple cider vinegar as a drink
This is what most apple cider vinegar fans do: a glass of water, a spoonful of apple cider vinegar, a little honey – and then drink. The honey is for the taste, but diluting it with water is very important, otherwise the acid in the vinegar can attack the tooth enamel. The tip: Drink the vinegar drink through a straw.
You should also not drink too much of it, as this can sometimes cause stomach problems.
There are no research results as to whether it is better to drink apple cider vinegar in the morning or in the evening.
And what about vinegar capsules?
Many people shy away from drinking diluted apple cider vinegar and prefer to try capsules that are sold as dietary supplements. The health insurance company AOK and the consumer advice center have taken a closer look at these products and come to a devastating conclusion: none of the health benefits with which they are advertised can be scientifically proven.
What else is in apple cider vinegar?
In addition to important vitamins (A, B1, B2, B6, C and E), apple cider vinegar also contains other valuable substances: beta-carotene, folic acid, potassium, magnesium, iron, calcium and zinc, to name just the best known.
However, the vitamin C and beta-carotene content in vinegar is rather low. If these ingredients are important to you, you should go for the original, i.e. the apple.
Conclusion: Apple cider vinegar may curb hunger somewhat and thus help you lose weight. Apple cider vinegar is certainly not a miracle cure, but it is a delicious ingredient in salads.