Drinking apple cider vinegar (ACV) promotes a number of scientifically proven health benefits, including weight loss, balancing blood sugar, and reducing symptoms of PCOS.
3 Proven Health Benefits of Apple Cider Vinegar
1. Apple Cider Vinegar regulates blood sugar levels
Research shows that when you drink vinegar before a high carb meal, it slows the rate of stomach emptying and prevents blood sugar spikes. (1)
Additionally, another study showed its ability to improve insulin sensitivity, particularly in those with insulin resistance or Type 2 diabetes, which further aids in regulating blood sugar (2).
In one study, drinking apple cider vinegar reduced blood sugar levels by an average of 31% after eating white bread. (3)
You only need a small amount to receive these benefits: 1-2 Tbsp. is sufficient, mixed with 7-8 oz of water, consumed right before a high carb meal.
2. Apple Cider Vinegar aids in weight loss
Apple cider vinegar offers weight loss benefits, with or without making other dietary changes. Of course, consistency is key, and the best results come when paired with a healthy diet.
In one study, consuming 1-2 Tbsp ACV diluted in water daily for 3 months helped participants lose up to 4 pounds, without actually changing anything else about their diet. (4)
In a similar study, over a period of 3 months, when paired with a restricted calorie diet, drinking 2 tablespoons of apple cider vinegar a day helped dieters lose double the weight compared to those who followed the diet but didn’t include ACV. (5)
One possible reason for the weight loss benefit has to do with apple cider vinegar’s effect on satiety. Research suggests that ACV may increase satiety, which would therefore reduce caloric intake and aid in weight loss. (6) In fact, another study found drinking ACV reduced total daily caloric intake by 200-275 calories. (7)
3. Apple Cider Vinegar restores ovulatory function for women with PCOS
Polycystic ovarian syndrome (PCOS) is a hormonal condition that affects women and is associated with abnormal menstrual cycles, high levels of androgen hormones, ovarian cysts and insulin resistance.
Insulin resistance (impaired insulin sensitivity) has been suggested to be one of the causes of PCOS. Since we already know that apple cider vinegar improves insulin sensitivity and aids in regulating blood sugar levels, it makes sense it could be helpful for women with PCOS.
In a Japanese study that specifically included only women with PCOS found those who drank one tablespoon of ACV diluted with 7 ounces of water immediately after dinner had improved hormone levels and experienced more regular periods. Their findings suggest ACV helps improve ovulatory function by improving insulin sensitivity in PCOS patients. (8)
While not conclusive and more research is needed, adding, one tablespoon of ACV a day to the diet may improve PCOS symptoms.
How to make ACV drink:
- Put 1 Tbsp organic ACV in tall glass.
- Fill to the top with water (about 7-8oz).
Consume right before or after a meal, 1-2x day, especially a high carb meal or dessert in order to reduce blood sugar spike.
ALWAYS DILUTE ACV! It is vinegar after all and will burn your mouth and throat if not mixed with adequate water.
Maria Marlowe is a holistic nutrition and wellness coach who uses real food to help her clients improve their health, weight, and skin. She offers a 28-day healthy eating meal plan that teaches you how to batch cook, as well as one to clear up acne. Her most popular program is EatSLIM, a 10-week online group glass that guides participants to develop healthy eating habits that stick – and lose weight, boost their metabolism, improve their digestion, and quit sugar.
She writes healthy and delicious plant-based recipes for her popular blog. She is also the author of the #1 New Release on Amazon, The Real Food Grocery Guide, the most practical guide to selecting the healthiest foods, without going broke, which has been praised by Dr. Oz and InStyle magazines. You can find her on instagram @mariamarlowe.