This is an archived article and the information in the article may be outdated. Please look at the time stamp on the story to see when it was last updated.

Apple cider vinegar is touted as a cure-all from curbing appetite to relieving muscle cramps to shedding extra pounds, but much of the marketing hype is just that: hype.

Today we’re Getting the Skinny with Molly on the science behind the claims, and what benefits you can really expect from adding apple cider vinegar to your daily routine. 

What It Is:

Yeast ferments apple sugars into alcohol, which bacteria then convert into acetic acid. This acetic acid bacteria forms a slimy film that’s referred to as the “mother” of vinegar, a collection of enzymes and probiotics (“good” bacteria) that gives apple cider vinegar its cloudy appearance. 

Proven Benefits:

Natural diuretic:   Has a natural diuretic effect, helping to reduce excess fluid retention

Blood sugar control: One ounce (two tablespoons) apple cider vinegar with meals can reduce glucose levels, improve insulin sensitivity, and significantly improve blood sugar control.

Improve heart health: May lower blood pressure, reduce triglycerides and “bad” LDL cholesterol, and increase “good” HDL cholesterol.

Weight loss aid? Supplementing with apple cider vinegar isn’t likely to help “melt away” body fat. But it can help stabilize blood sugar levels & it may help slow stomach emptying, both of which can help curb cravings & hunger.

 How To Incorporate Apple Cider Vinegar:

Always dilute it. The acidity can damage tooth enamel and the lining of the esophagus. Molly’s preference: Simply mix 2 tablespoons with 8-12 ounces warm/hot water and lemon juice.

  1. Pre-Mixed Apple Cider Vinegar Drinks like Bragg’s Apple Cider Vinegar All Natural Drinks
  • 0 calories, 0 carbs, 0 sugar
  • Available plain, sweetened with stevia, or in flavors like Limeade and Ginger Spice
  • Ingredients are simple: Water, apple cider vinegar, stevia, and add-ins like ginger or lime juice 
  1. Make a vinaigrette like Vega Tapas Café Apple Cider Vinaigrette

½ cup sugar

¼ cup water

½ cup apple cider vinegar

1 cup canola oil

¼ teaspoon salt

¼ teaspoon pepper