A few years back, I stumbled across Apple Cider Vinegar at my local supermarket. I grabbed a bottle and decided to give it a shot.
Every morning, I make a protein shake consisting of:
- 1 Tablespoon Apple Cider Vinegar
- Creatine HCL (4g)
- L-Citrulline DL-Malate 2:1 (2500 mg)
- Protein Power (38g)
- 5 ounces flavored Seltzer
Does the apple cider vinegar have any effect on my body or health? No idea. But it’s become my morning staple so I just keep taking it.
But I decided to do a little research to find out exactly what, if any, health benefits are derived from consuming apple cider vinegar.
What Is Apple Cider Vinegar (ACV)
Apple Cider Vinegar is made with 3 ingredients: apple cider, vinegar and water.
But within apple cider vinegar are many more components.
“Apple cider vinegar contains water, acetic acid, carbohydrates, potassium, probiotics and polyphenols. It also contains negligible amounts of micronutrients,” says Lindsey Wohlford, a Wellness Dietician with the University of Texas Anderson Cancer Center.
Here’s how she says some of the components in apple cider vinegar can impact the body:
- Acetic acid can help kill harmful bacteria.
- Probiotics boost the healthy bacteria in our microbiome.
- Polyphenols are an antioxidant that can reduce cellular damage by free radicals.
What Does the Research Say?
- Apple cider vinegar can help with blood sugar control
A 2007 study found that consuming 2 tablespoons of apple cider vinegar before bedtime “favorably affects waking blood glucose in type 2 diabetics and actually helps reduce glucose levels by up to 6 percent in some of the cases.”
- Apple cider vinegar may help boost weight loss.
Another study had participants drink 15ml of ACV with lunch and dinner (a total of 2 tablespoons). They also ate a diet that was 250 calories less than their daily estimated requirements. The researchers found that ACV boosted their weight reduction. In fact, the people in the ACV group lost an average of 8.8 lbs over 12 weeks, whereas participants who did not receive ACV only lost 5 lbs over the 12 week study period. The researchers also found that ACV decreased cholesterol levels.
Takeaway
Having taken ACV for probably 3 years, I can’t confirm if it lowers my blood sugar or aids in weight reduction. I can confirm that it definitely aids in digestion. I stopped taking it for a few weeks and just felt a bit “off” in my gut. Adding ACV back into my morning protein shake quickly helped my digestion. It’s also pretty potent. It has a strong vinegar taste. So it feels like it’s blasting away any remnants of food from the night before, leaving me feeling ready for my morning gym routine. Give it a shot and let me know what you think.
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