Scientific studies have shown that those who consumed ACV experienced greater weight loss compared to those who did not consume ACV.
In 2018 a randomized study was conducted on two separate groups undergoing a restrictive diet, in order to investigate the effects of apple cider vinegar on appetite.
There is substantial evidence suggesting that ACV helps control blood sugar levels and insulin levels. Because recently published high quality systematic reviews of the evidence are available we provided these, along with a selection of the research studies.
ACV is polyphenol rich and has been shown to increase HDL (generally considered good cholesterol), decrease LDL (generally considered bad cholesterol), reduce triglyceride levels, and, reduce systolic blood pressure all of which are important for heart health.
We reviewed the research on vinegar to identify heart healthy benefits including reduction of blood pressure, reduction in LDL, reduction in triglyceride levels and improvement in HDL.
ACV helps control blood sugars, and an offshoot of controlled blood sugar levels is more consistent energy throughout the day.
Our bodies use glucose that comes from food to give us the energy we need throughout the day. Glucose travelling through your body to your cells is called blood glucose or blood sugar. Insulin is the hormone that moves glucose from your blood into the cells for energy. When blood sugar and insulin levels spike (e.g. after a very sugary snack), we have more energy for a short time, often followed by a crash (feeling of fatigue or exhaustion).
There is scientific evidence that the use of vinegar can lower blood sugar levels and improve insulin response which should then in turn lead to enhanced energy throughout the day.
When people talk about ‘detox’ (detoxification) they generally mean a cleansing of the whole body. Some use intermittent fasting as a ‘detox’; others use various diets consisting of ‘cleaneating’ where the idea is to eat a diet rich in important vitamins and minerals found in fruits, vegetables, grains: AND, to reduce the use of preservatives, sugars and non-organic products.
There are many reports in various media and online as well as podcasts describing ACV’s use for ‘detoxing’. While there are no high-quality randomized trials that have specifically compared the ‘cleansing effect on the body of ACV versus other interventions’, there is biological plausibility for the use of ACV. Specifically, high-quality ACV that includes “the mother” has important levels of good bacteria as well as minerals and enzymes that have been shown to be important for health.
As well, because Goli ACV contains no artificial ingredients or preservatives and is one of the few ACVs that contains “the mother” it is considered to meet the guidelines for most “detox” diets.
So, maybe Hippocrates (the father of modern medicine) had a good point when he, in 400 BC, noted the detoxifying benefits of vinegar for improving general health and well-being.
There are many posts on the internet suggesting that ACV helps with overall gut health and more specifically, helps relieve constipation. While our review found no evidence-based studies that compared these outcomes specifically in those who used ACV versus other interventions, there is biological plausibility regarding the association between ACV and gut health. There is also scientific evidence that ACV effects gastric emptying which may in turn be associated with positive changes in gut health.
Research on the various components of ACV and associations with gut health is provided.
Various media and health websites suggest that the use of ACV helps to improve skin quality. Our scientific review did not find randomized studies to support or refute these claims. However, there is some biological plausibility to the claim that may be worth further study. Specifically, there is discussion in the scientific literature on the possible benefit of ACV in helping to maintain optimal pH levels – i.e. a more acidic rather than alkaline skin.
Why would pH matter? Younger skin is more acidic, so generally it provides good protection, looks healthy, and heals quickly. With age the pH starts to become more neutral (closer to a pH of 7), which makes it more susceptible to dry skin, wrinkles, and sensitivity. A product's ability to penetrate your skin is determined by its pH level.
So, the thinking behind the use of ACV is that it helps the skin maintain a more acidic level. Research answering this hypothesis will help substantiate (or refute) the many clinical reports and case studies associating ACV with healthier looking skin.
Want to read more about studies that have evaluated vinegar or learn more about vinegar in general...
For an overview on vinegars and their uses: https://onlinelibrarywiley.com/doi/full/10.1111/1750-3841.12434
To review the evidence up to the year 2014 on the use of vinegar please see Petsiou et al (2014) where 24 studies in humans and 21 in animals and were reviewed as to the effect of vinegar on glucose, lipid, metabolism or body weight. This review also identified gaps in the research some of which have since been answered. (Petsiou et al, 2014) https://academic.oup.com/nutritionreviews/article-abstract/72/10/651/1935511
(Petsiou, Panayota I Mitrou, Sotirios A Raptis, George D Dimitriadis, Effect and mechanisms of action of vinegar on glucose metabolism, lipid profile, and body weight, Nutrition Reviews, Volume 72, Issue 10, 1 October 2014, Pages 651–661)