How to Take Apple Cider Vinegar
Taking tangy apple cider vinegar is sure to make you pucker, but a few studies have shown it’s good for your health. Known mostly as a folk remedy and health tonic, apple cider vinegar has been used for thousands of years. It gained popularity in the U.S. in the late 1950s after a Vermont doctor promoted the health benefits of apple cider vinegar in his book.
Taking apple cider vinegar has proven good effects for diabetics and dieters. **A 2007 University of Arizona study concluded that taking two tablespoons of apple cider vinegar before bed lowered the blood sugar levels in the morning 4 to 6 percent for people with Type 2 diabetes.
** Several studies have also shown the vinegar’s effect on obesity.
You can take apple cider vinegar many different ways. Read on for more information.
Taking Apple Cider Vinegar
Add two tablespoons of apple cider vinegar to an 8 oz. glass of water. Take it as a health tonic. Add a tablespoon or two of honey to sweeten. If you don't like the sour taste, add two tablespoons to your glass of vegetable or fruit juice. You won't be able to taste it.
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Make a tangy dressing with apple cider vinegar. Whisk together one cup of olive oil with one cup apple cider vinegar in a bowl. Then, add two tablespoons of maple syrup, one minced garlic clove and two teaspoons of water. Add a bit of salt and pepper if you desire. Pour in a dressing bottle and shake well. This makes a great dressing for basic green salads or any salad that calls for a balsamic vinegar dressing.
Take an apple cider vinegar supplement. These are sold at health food stores and packaged as diet pills. A small 2005 study printed in the "Journal of the American Dietetic Association" concluded that taking vinegar helps people feel fuller and might help obesity. It's not advised to take the pills every day. And when you do, be sure to drink a lot water with it or take it with food. Apple cider vinegar is very acidic and has been known to damage the esophagus when not taken with care.
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Use it on your vegetables. Sprinkle apple cider vinegar over your baked potato or steamed vegetables for just a bit of tang. It also tastes great on French fries and potato chips, but that's not nearly as healthy. In a 2007 University of Arizona study, apple cider vinegar was shown to slow the rise of glucose levels after a meal. Apple cider vinegar contains acetic acid, which is known to slow the digestion of high-glycemic foods, like potatoes. High-glycemic foods cause sharp spikes in blood sugar, which is harmful to diabetics. You can also use apple cider vinegar as a pickling agent. Simply substitute apple cider vinegar for whatever other vinegar is called for in your pickling recipe. Try it as a white vinegar substitute in your coleslaw recipe too.
Make an invigorating hot tea by adding two tablespoons of apple cider vinegar to a mug of hot water. Add honey, stevia or agave to sweeten. Try adding lemon or lime juice, ginger, cinnamon or other spices, if desired. Experiment with adding apple cider vinegar to herbal teas, too. This tea is a great addition to detoxifying diets and cleanses. Sip to relieve your cold or sore throat.
Use apple cider vinegar as a substitute for other vinegars in your recipes. It works just as well.
Apple cider vinegar is extremely acidic, so use with caution. Dilute apple cider vinegar with water, juice or add it in a recipe instead of taking it straight. Excessive doses of apple cider vinegar has been known to damage the esophagus and stomach. Again, limit yourself. Listen to your body. If you are allergic to apples, do not take apple cider vinegar.
- Add two tablespoons of apple cider vinegar to an 8 oz.
- Apple cider vinegar contains acetic acid, which is known to slow the digestion of high-glycemic foods, like potatoes.
- Make an invigorating hot tea by adding two tablespoons of apple cider vinegar to a mug of hot water.
- Add honey, stevia or agave to sweeten.
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- Gheflati A, Bashiri R, Ghadiri-anari A, Reza JZ, Kord MT, Nadjarzadeh A. The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial. Clin Nutr ESPEN. 2019;33:132-138. doi:10.1016/j.clnesp.2019.06.006
- Kondo T, Kishi M, Fushimi T, Shinobu U, Gajin T. Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese Subjects. Bioscience, Biotechnology, and Biochemistry. 2009;73(8):1837-1843. doi:10.1271/bbb.90231
- Balliett M, Burke JR. Changes in anthropometric measurements, body composition, blood pressure, lipid profile, and testosterone in patients participating in a low-energy dietary intervention. J Chiropr Med. 2013;12(1):3-14. doi:10.1016/j.jcm.2012.11.003
- Shishehbor F, Mansoori A, Shirani F. Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and meta-analysis of clinical trials. Diabetes Res Clin Pract. 2017;127:1-9. doi:10.1016/j.diabres.2017.01.021
- Chang J, Han SE, Paik SS, Kim YJ. Corrosive Esophageal Injury due to a Commercial Vinegar Beverage in an Adolescent. Clin Endosc. 2020;53(3):366-369. doi:10.5946/ce.2019.066
- Gambon DL, Brand HS, Veerman EC. Unhealthy weight loss. Erosion by apple cider vinegar. Ned Tijdschr Tandheelkd. 2012;119(12):589-591. doi:10.5177/ntvt.2012.12.12192
- Shmerling RH. Apple cider vinegar diet: Does it really work? Harvard Health Publishing. Updated April 22, 2020
- Shishehbor F, Mansoori A, Shirani F. Vinegar Consumption Can Attenuate Postprandial Glucose and Insulin Responses; A Systematic Review and Meta-Analysis of Clinical Trials. Diabetes Res Clin Pract. 2017;127:1-9. doi:10.1016/j.diabres.2017.01.021
- Zhao Y, Yu BY, Liu Y, Tong T, Liu Y. Weight reduction and cardiovascular benefits: Protocol for a systematic review and meta-analysis. Medicine (Baltimore). 2018;97(50):e13246. doi:10.1097/MD.0000000000013246
- Xenaki N, Bacopoulou F, Kokkinos A, Nicolaides NC, Chrousos GP, Darviri C. Impact of a stress management program on weight loss, mental health and lifestyle in adults with obesity: a randomized controlled trial. J Mol Biochem. 2018;7(2):78-84.
- Use apple cider vinegar as a substitute for other vinegars in your recipes. It works just as well.
- Apple cider vinegar is extremely acidic, so use with caution.
- Dilute apple cider vinegar with water, juice or add it in a recipe instead of taking it straight.
- Excessive doses of apple cider vinegar has been known to damage the esophagus and stomach. Again, limit yourself. Listen to your body.
- If you are allergic to apples, do not take apple cider vinegar.