Besides adding a tangy taste to your salads, apple cider vinegar offers numerous health benefits due to its high acetic acid content. This is why it is useful in killing several pathogens, including bacteria.
In terms of weight loss benefits, apple cider vinegar contains just 3 calories per tablespoon. As it can stop the growth of bacteria such as E. coli, it’s also a highly-used food preservative. [2,3,4,5]
Apple Cider Vinegar & Diabetes:
The most common form of diabetes, type 2 diabetes, elevates the blood sugar levels in diabetics, which stems from insulin resistance or an inability to produce insulin.
Apple cider vinegar improves insulin sensitivity and lowers the blood sugar levels significantly. Several animal and human studies suggest that it increases the body’s ability to utilize insulin and controls blood sugar levels effectively during meals.[7,8,9,10,11,12] Taking just 2tbsp apple cider vinegar before bedtime can reduce fasting blood sugar levels by up to 4 percent.
How To Take It:
Mix 2tbsp raw organic apple cider vinegar with 6oz water and drink it before each mail daily, to manage your blood sugar levels better.
1. Rutala WA, Barbee SL, Aguiar NC, Sobsey MD, Weber DJ. Antimicrobial activity of home disinfectants and natural products against potential human pathogens. Infect Control Hosp Epidemiol. 2000 Jan;21(1):33-8. PubMed PMID: 10656352.
2. Vijayakumar C, Wolf-Hall CE. Evaluation of household sanitizers for reducing levels of Escherichia coli on iceberg lettuce. J Food Prot. 2002
Oct;65(10):1646-50. PubMed PMID: 12380754.
3. Entani E, Asai M, Tsujihata S, Tsukamoto Y, Ohta M. Antibacterial action of vinegar against food-borne pathogenic bacteria including Escherichia coli O157:H7. J Food Prot. 1998 Aug;61(8):953-9. PubMed PMID: 9713753.\
4. Lukasik J, Bradley ML, Scott TM, Dea M, Koo A, Hsu WY, Bartz JA, Farrah SR. Reduction of poliovirus 1, bacteriophages, Salmonella montevideo, and Escherichia coli O157:H7 on strawberries by physical and disinfectant washes. J Food Prot. 2003 Feb;66(2):188-93. PubMed PMID: 12597475.
5. Yucel Sengun I, Karapinar M. Effectiveness of household natural sanitizers in the elimination of Salmonella typhimurium on rocket (Eruca sativa Miller) and spring onion (Allium cepa L.). Int J Food Microbiol. 2005 Feb 15;98(3):319-23. PubMed PMID: 15698693.
6. Johnston CS, Kim CM, Buller AJ. Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care. 2004 Jan;27(1):281-2. PubMed PMID: 14694010.
7. Leeman M, Ostman E, Björck I. Vinegar dressing and cold storage of potatoes lowers postprandial glycaemic and insulinaemic responses in healthy subjects. Eur J Clin Nutr. 2005 Nov;59(11):1266-71. PubMed PMID: 16034360.
8. Liljeberg H, Björck I. Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to a starchy meal with added vinegar. Eur J Clin Nutr. 1998 May;52(5):368-71. PubMed PMID: 9630389.
9. Johnston CS, Steplewska I, Long CA, Harris LN, Ryals RH. Examination of the antiglycemic properties of vinegar in healthy adults. Ann Nutr Metab. 2010;56(1):74-9. doi: 10.1159/000272133. PubMed PMID: 20068289.
10. Budak, N. H., Aykin, E., Seydim, A. C., Greene, A. K. and Guzel-Seydim, Z. B. (2014), Functional Properties of Vinegar. Journal of Food Science, 79: R757–R764. doi: 10.1111/1750-3841.12434
11. Kiyoshi Ebihara and Akira Nakajima. Effect of Acetic Acid and Vinegar on Blood Glucose and Insulin Responses to Orally Administered. Agric. Biol. Chem., 52 (5), 1311-1312, 1988
12. Andrea M. White, Carol S. Johnston. Vinegar Ingestion at Bedtime Moderates Waking Glucose Concentrations in Adults With Well-Controlled Type 2 Diabetes.Diabetes Care, Volume 30, Number 11, November 2007
13. White AM, Johnston CS. Vinegar ingestion at bedtime moderates waking glucose concentrations in adults with well-controlled type 2 diabetes. Diabetes Care. 2007 Nov;30(11):2814-5. Epub 2007 Aug 21. PubMed PMID: 17712024.