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7 Ways Apple Cider Vinegar Can Boost Your Health, According to Science

Mark Andrew

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Ever heard of the health benefits that come from consuming apple cider vinegar? We bet you probably have. In case you’ve never given it any attention, we invite you to read on this time around.

This article isn’t an ad for the product but insights from experts in the field themselves. We bet you’ll add this type of vinegar in your next grocery list after reading this.

Apple cider vinegar is a superfood that brings numerous health benefits.

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Ideally, consuming 1 to 2 tablespoons of apple cider vinegar, dilluted into 8oz of water, should be done before having a meal. Adding this to your diet can result to at least 7 surprising health boosts.

Go scroll down to learn more:

1. Helps regulate blood sugar

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A study conducted by Arizona State Univerisity’s Carol Johnston, PhD, reveals that apple cider vinegar consumption is good for controlling the blood sugar.

Commenting on the said research, registered dietitian and the F-Factor Diet author Tanya Zuckerbrot said that it “provides evidence that drinking vinegar before eating actually led to a decrease in change of blood glucose post meals.”

Zuckerbrot further explained:

“Drinking apple cider vinegar before a carbohydrate-filled meal can reduce blood sugar spikes that would usually occur after eating.”

2. Improves digestion

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Next, apple cider vinegar can actually do wonders for your digestive system.

“Carol Johnston believes the acetic acid in the vinegar blocks disaccharidases, enzymes that break down starches for digestion, from being absorbed into the bloodstream,” adds Zuckerbrot. “If the disaccharides from the carbohydrates we eat cannot be digested then we avoid the rapid increase of our blood sugar level, which is followed by a subsequent drop.”

3. You will feel full

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Struggling with overeating? Apple cider vinegar also has you covered – by giving you a feeling of fulness.

Erin Palinski-Wade, registered dietician and author of Belly Fat Diet For Dummies, explained it this way:

“A small Swedish study found when individuals consumed vinegar with a meal, they reported feeling a higher level of satiety after eating than those who did not consume vinegar.

“Although this study was conducted on only a small number of individuals, it may give insight into how the consumption of vinegar may help to promote a healthy body weight by reducing caloric intake.”

4. Helps keep your appetite in check

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Junk foods are often tempting but another health benefit of regular apple cider intake is that it minimizes your cravings.

According to Zuckerbrot:

“Acetic acid, the main component of vinegar, has been promoted as a natural appetite suppressant. When blood sugar levels are more evenly maintained, cravings for sugar and unhealthy foods are minimized or not experienced.”

5. It benefits your insulin regulation

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According to a study published in the American Diabetes Association journal Diabetes Care, “consuming vinegar with a carbohydrate-rich meal may improve insulin sensitivity directly after the meal in those with insulin resistance or who have been diagnosed with type 2 diabetes,” explained Palinski-Wade.

This means it can be likewise beneficial for individuals aiming to manage their weight.

6. Recommended for diabetics

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“Apple cider vinegar may be particularly useful for people with diabetes.” Zuckerbrot shared, “because blood glucose control is a main concern for diabetes management, and it can affect insulin sensitivity.

However, Palinski-Wade is quick to point out and warn:

“Since vinegar may reduce blood glucose levels after meals, those taking medications to reduce them, such as insulin, should carefully monitor their readings and response to prevent hypoglycemic episodes.”

7. It may be effective in losing weight

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As Palinski-Wade taught:

“Although this has not been proven in human studies, one animal study from Japan found consuming vinegar may increase the production of an enzyme responsible for fat burning.”

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