have been hearing so many things about apple cider vinegar (ACV) recently that I’ve decided to look into it myself.  Not knowing enough about something doesn’t deter me from sharing what I find… I look for excuses to jump into the research and see if there are any significant benefits to everything I might expose myself to! So… Here we go!natural drink for weight loss comparison

Here are a few of the health benefits I’ve heard about…and then..whether or not there is evidence to supports it.

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apples in a basket

  1. Apple Cider Vinegar Reduces Blood Sugar

    Many of you may already know that Type 2 diabetes is characterized by insulin resistance. This means that your body does not react as it should to the insulin your pancreas releases.  You make insulin… your body is just is not sensitive enough to respond to it so the sugar in your blood…stays there instead of being picked up by your body cells and used as energy.

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  2. So where does this benefit from vinegar come from? Vinegar makes your body more sensitive to insulin! Research showed a 34% improvement in insulin sensitivity in diabetic participants and a 19% improvement in the control group.  So benefits were observed in both diabetics and non-diabetics. Just having some vinegar before bed can even help reduce your morning blood sugar levels.  Research has actually recommended that vinegar be looked into for POSSIBLE adjunct therapy for diabetes (adjunct = in addition, to…other diabetic meds). So does this mean you SHOULD add apple cider vinegar to your diet? Why not?
  3. Not only can it add to the flavor of your foods…but if it can also help you maintain your sugar within the normal range, then I don’t see why you wouldn’t.
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    This DOES NOT mean, you should stop your medications and replace them with ACV.

    Always mention changes to your diet to your physician, especially when done with the intention of affecting your health.

    1. Weight Loss

    Research shows that acetic acid, a component in vinegar … all kinds of vinegar…promotes weight loss in MICE! IT showed decreased food intake and changes in the microbes in the gut (both of which can affect your weight).

    One study among obese Japanese participants found that daily vinegar intake reduced weight, BMI, waist circumference, fat around the belly and blood triglycerides.

    So… should you add some ACV to your diet to help you maintain or lose weight? Sure.. why not. If food is medicine, then use it to your benefit!

    apples in the table and woman waist

    1. Apple Cider Vinegar Improves Acne

    No actual evidence for this was found.  The closest thing was a study done on alternative medicine which had vinegar in it, meant to be applied externally and combined with a low-calorie diet.  It showed improved symptoms in acne.

    However, there were other ingredients in the medication, and it was combined with a lower calorie diet. It’s hard to say the vinegar was the cause of the improvement based on that information.

    So if you like apple cider vinegar, and since using it, you’ve noticed an improvement in your acne… by all means, continue using it. If you’ve never tried it but want to.. why not. Give it a shot! If applying ACV externally improved your acne.. then be sure to let me know! I’d love to hear more!

    1. Apple Cider Vinegar: Great for your Heart

    Two things can be affected here… oxidative stress (the stress that leads to plaque deposition in your arteries which then closes them up preventing blood to get to the heart aka causing a heart attack)….and the blood pressure.  So let’s talk about those two for a second here.

    With regards to oxidative stress… a reduction of oxidation was seen in High Fat Fed RATS. No human results yet… meaning that these results don’t really help us much other than… obese rats benefited.  Sure, research usually begins with animal trials and later human trials…but no human research has been released yet.


    What about blood pressure? blood pressure

    Evidence supports the effect of acetic acid (inside ACV) on blood pressure.  It has been shown to lower blood pressure. How? In a way similar to a class of drugs used to treat high blood pressure (Angiotensin-Converting Enzyme Inhibitors aka ACEI such as lisinopril and captopril etc).  This drug inhibits the conversion of angiotensin into angiotensin II (which causes vasoconstriction and therefore higher blood pressure).  By preventing that conversion, you don’t have angiotensin II and therefore don’t have that constricted blood vessels that lead to higher blood pressure.

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    Acetic Acid has been shown to act in a similar way.  If doesn’t prevent the conversion to angiotensin II… but it does affect renin, which can lead to angiotensin II.  So by reducing renin, there is less angiotensin I to convert to angiotensin II. Which has the net effect of lowering blood pressure?

    Hopefully, I didn’t lose you guys with all that science!! I know I know I couldn’t help myself!

    1. Anti-Cancer

    The only piece of evidence here was conducted in mice where they saw cell death of cancer cells and inhibition of inflammation with the use of COCONUT WATER VINEGAR.

    But.. beyond that, there really isn’t anything too substantial to support the use of ACV in cancer prevention.

    If you like it, and you feel better by taking it. I don’t see why you shouldn’t continue using it. But as for using it specifically for cancer prevention there just isn’t enough evidence to show that it does.

    But relax… and consume on…ha!

    1. Varicosity Symptoms

    A study found that applying apple cider vinegar (externally) over the areas affected by varicosities helped improve symptoms such as leg cramps, pain, swelling, itching, leg fatigue and pigmentation (meaning darkening of the skin).

    It even helped reduce the anxiety from social appearance as well as pain perception.

    For those who have never had varicosities in their lower extremities this may not seem like a big deal, but for those who have… this will likely make you want to start applying some apple cider vinegar to the areas affected.

    Not only were these results found… they were statistically significant, which in normal lingo just means… evidence supports it!


    There you have it guys! Come pretty cool benefits of ACV and other vinegar mainly because of the acetic acid component of vinegar. So choose your vinegar and enjoy it!

    Oh.. fun fact…when I was younger and I would bruise my mom used to put vinegar on the bruise to improve circulation and decrease the duration of the bruise. Improvements were shown in varicose veins..so why not extend that to bruising? All I know is that it worked! But that’s just anecdotal.

    Hope you guys enjoyed this one! Be sure to send me your requests so I can write about things you’re all interested in knowing more about!

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  1. Looks like I’ll be switching to AVC for my salad dressings! I was using red wine vinegar. Had no idea it did all of this stuff, especially for improving acne.

  2. I was recently diagnosed with insulin resistance. I’m glad to know Apple cider Vinegar helps. I will try taking it before bed. Maybe I can try it diluted in water.

    P.S. never heard of coconut water vinegar!

  3. Taking apple cider vinegar or even just splashing it on a salad has helped control my appetite a lot. I actually lost 5 pounds in 2 months (I know, not much).

  4. There are many health and wellness benefits from apple cider vinegar. My biggest question is how much is okay and whether I should dilute it. I have a sensitive stomach (actually a mild ulcer) and I don’t know if it’s okay to take. Could anyone share their experiences with me? Please post if you can.

    • These are really great questions actually. As with anything else… if you are too sensitive to something.. alter it. I partnered with a company not too long ago that made apple cider vinegar gummies. They tasted like apple. They were easy on the tummy too. DM me on IG if you’d like more info on them 🙂 i’d be happy to share.

  5. I love ACV. I’m glad it’s healthier than white vinegar because I actually prefer the taste of it more than other vinegars. I’ve read about it helping blood sugar, but had no idea it helped BP. My BP has been on the high side for the last 5 years and I really dont wanna go on beta blockers.


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