The Benefits of Apple Cider Vinegar

Apple cider vinegar is a common ingredient in preserves and recipes, but research has shown there are many benefits beyond its flavour from consuming apple cider vinegar. Research suggests that it may also provide blood sugar control, weight management, and cholesterol regulation.

Apple cider vinegar is made from fermented apples, boasting an acidic, sour-tase. It is made by crushing apples mixed with water, and yeast which sit at room temperature for at least 30 days. During this time, the yeast transforms the sugars from the apples into alcohol. Bacteria then turn the alcohol into vinegar.

So what can apple cider vinegar do for us and how can such a humble liquid do so much good for our bodies?

Lowering blood sugar

A number of health problems can arise from high blood sugar levels, for example type 2 diabetes. It is essential for those with type 2 diabetes to monitor and control their condition to avoid complications such as nerve, kidney, eye or heart problems.

A number of studies have suggested that consuming apple cider vinegar can aid in improving blood sugar control. One study found that those who consumed apple cider vinegar before a meal presented lower insulin and triglyceride levels after the meal then those who were given a placebo.

Aiding weight loss

Apple cider vinegar has been found to aid in weight loss. A study reviewed that those who consumed apple cider vinegar along with a low calorie diet lost more weight than those who only followed the low calorie diet. In just 12 weeks of consuming 30ml of apple cider vinegar a day, participants recorded lower BMI and body fat % readings and stated their appetite had reduced.

Cholesterol and triglycerides

It is known that high triglyceride and cholesterol levels increase your chances of a heart attack and stroke. Some evidence has shown that consuming apple cider vinegar regularly can reduce both your total cholesterol and triglycerides.

Antifungal properties

There are many types of fungal infections, some of which are minor and some can be life threatening. Fungal infections are highly concerning for people with type 2 diabetes as they are at a higher risk for developing fungal infections if they are not controlling their blood sugar levels.

Candida albicans is a common cause of fungal infections. In some cases, Candida infections can be long-lasting and may become resistant to antifungal drugs.

Some research suggests that apple cider vinegar may have potential as an antifungal treatment.

One case report describes a man with type 2 diabetes who had a persistent fungal infection in the mouth due to Candida. The individual applied apple cider vinegar to the mouth twice a day for 7 days. After treatment, there was a 94 percent reduction of the fungal count affecting the mouth.

test tube study also found that apple cider vinegar, containing 4 percent maleic acid, can kill the Candida species that causes denture stomatitis, a fungal infection in the mouth that can occur when a person wears dentures.