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4 Science-Backed Health Benefits of Apple Cider Vinegar

From curbing your appetite to lowering cholesterol, find out why ACV is so popular.
Pour apple cider vinegar

Apple cider vinegar, or ACV for short, is a type of vinegar made from fermented apples that has a distinct amber hue. The adaptable elixir can be used in everyday tasks, like cleaning your house or washing your veggies, but more importantly it has multiple health benefits worth noting. These big benefits are behind why ACV is used in various cures and remedies.

Though ACV is bitter on its own, when added to marinades, salad dressings guacamole and more (yes, it really is that versatile) the substance has been shown to do anything from quieting your hunger hormones (hello, weight loss!) to preventing the onset of type 2 diabetes. Read on for more about how ACV can work its magic to improve your overall health, and when you're done here check out how to fight back against inflammation using the 30 Best Anti-Inflammatory Foods!


It Quiets Hunger Hormones

Fork knife empty plate

According to a study published in Bioscience, Biotechnology, & Biochemistry, consuming apple cider vinegar each day can lead to weight loss, reduced belly fat, smaller waist circumference, and lower blood triglycerides. More specifically, the study of obese Japanese participants found that those who consumed 1 tablespoon of ACV over a three month period lost 2.6 pounds, and those who consumed 2 tablespoons lost 3.7 pounds in the same time frame.

A 2016 French study using rats also found that metabolic disorders caused by a high-fat diet are thwarted by taking apple cider vinegar, which proved to have a satiating effect. In other words, it can't hurt to toss a tablespoon or two of this calorie, fat, and sugar-free stuff in your next salad dressing, sauce, or smoothie.


It Lowers Bad Cholesterol

High cholesterol

Per a study published in the Pakistan Journal of Biological Sciences, non-diabetic rats fed a diet with apple cider vinegar experienced a significant reduction of LDL cholesterol (the bad cholesterol linked to heart disease) and an increase in HDL (the good kind). The same study also found that ACV reduced TG levels and increased HDL in diabetic rats. Though rats obviously differ from humans, the research suggests ACV may play a role in improving your cholesterol.

And since bad cholesterol can be improved by cutting back on sugar, it might not hurt to brush up on this list of 30 Easy Ways to Stop Eating So Much Sugar!


It Can Help Moderate Insulin Responses

woman testing insulin levels

According to a study published in Diabetes Care—a peer-reviewed journal published by the American Diabetes Association—ACV significantly lowers blood glucose and insulin responses and improves insulin sensitivity by as much as 19-34 percent when consumed as part of a high-carb meal. Given that type 2 diabetics either suffer from insulin resistance or the inability to produce insulin, resulting in high blood sugar, ACV consumption may help thwart the onset of the disease. Since type 2 diabetes may be caused in part by obesity, make sure you are familiar with 42 Ways to Lose 5 Inches of Belly Fat!


It Could Improve Fertility in Women with PCOS

healthy pregnant woman

A small 2013 study of 7 Japanese women with polycystic ovary syndrome (PCOS) who did not have a normal menstrual cycle showed that ingesting ACV could improve fertility. After consuming about one tablespoon of ACV daily for 90-110 days, 4 of the 7 women re-gained their menstrual cycle. Though researchers believe this is because of ACV's effect on normalizing insulin resistance commonly associated with PCOS, more data is necessary in order to establish a firm link between ACV consumption and improved fertility.