What's So Great About Apple Cider Vinegar?
If you follow nutrition social media, you've probably heard about apple cider vinegar (ACV) and the claims that it does everything from quick weight loss to healing your gut.
I'm frequently asked whether there is any truth to these claims, and if there is, what's the best way to consume ACV to get those results?
As I wrote in Does Nutrition Have a Dark Side?, there is usually a nugget of truth to nutrition social media claims. I like to help people understand the science behind them so that they can separate the helpful information from the marketing nonsense.
Understanding the health claims for apple cider vinegar
Claims that apple cider vinegar helps you lose weight and improve digestive health are related to two separate characteristics.
ACV and weight loss
ACV slows the rate at which partially digested food moves from your stomach to your small intestine. In the small intestine, the active ingredient in ACV, acetic acid, deactivates some of the digestive enzymes that break down carbohydrates into glucose. Both of these actions slow the absorption of glucose into your bloodstream. As a result, a small amount of ACV before your meal will lower your blood sugar compared to the same meal eaten without the vinegar.
The claim for weight loss is based on the fact that elevated blood sugar can lead to insulin resistance, which promotes fat storage. If you have weight that just won't come off, insulin resistance is most likely playing a role. [Learn more about how that works in The Weight Loss Metabolism Connection.]
Lower, more stable blood sugar is the key to reversing insulin resistance so that it's easier for your body to burn stored fat and lose weight. Apple cider vinegar can help with that, but so can any type of vinegar. Lemon juice works too, because lemons have citric acid, which has the same effect.
ACV and gut health
Apple cider vinegar is created by the bacterial fermentation of the sugars in apple juice. The finished product may contain probiotics, which are live bacteria. Eating probiotic foods is an important way to support your microbiome, the collection of trillions of beneficial bacteria and other organisms that live in your large intestine.
Gut bacteria have all kinds of health-promoting properties, such as reducing inflammation, producing compounds that nourish the gut lining, improving blood sugar control, boosting your immune system, and producing neurochemicals that communicate with the brain and support mental health
ACV can be a good probiotic food, but there's a caveat. Only unrefined brands that include the 'mother' (the cloudy bit at the bottom of the bottle) actually contain live organisms. The number of organisms in one tablespoon isn't clear, but yogurt, sauerkraut, or any fermented food eaten in larger amounts will give you more of the healthy bacteria that you're after.
How effective is apple cider vinegar?
A simple solution like a tablespoon of ACV before each meal is only one way to reduce blood sugar, and the effect is limited.
A much better way to reduce your blood sugar is to change your diet to include fewer carbohydrates, which elevate blood sugar, and more fiber, protein, and fat, which slow down digestion more effectively than a spoonful of vinegar. Many other factors also play a role in blood sugar control, and there are lots of effective strategies to address it.
Likewise, ACV can play a small role in keeping your gut healthy, but it's unlikely to move the needle without a comprehensive approach that includes reducing sugar, alcohol, and unnecessary medications, as well as reducing stress, eating gut-healing foods, and more.
Simple solutions are great social media clickbait, but if you have a problem with blood sugar control, excess weight, or digestion, addressing it with a plan that includes a variety of strategies is the best way to ensure success.
Comprehensive plans are exactly what I create for my clients, with strategies targeted to their circumstances and goals. Learn more about how this can work for you by scheduling a free strategy session.
How to take apple cider vinegar before meals
ACV before meals might be one of the tools in your blood-sugar-busting toolbox. Here are some tips if you want to try it
Any type of vinegar will do; they all contain the same active ingredient (acetic acid). Just stay away from balsamic and others that have added sugar. If your goal is gut health, typically only apple cider vinegar is sold unfiltered with the mother, but you may find other unfiltered vinegars at natural food stores.
Dilute a tablespoon in a full glass of water.
Drink through a straw or rinse thoroughly afterward to prevent the acid from attacking your tooth enamel.
Wait 30-60 minutes before brushing your teeth. If the vinegar does come in contact with your tooth enamel, it needs time to recover.
Rather than drinking the vinegar, start your meal with a salad dressed with vinaigrette. The fiber will add to the blood-sugar stabilizing effect.
