3 Benefits of Apple Cider Vinegar

With fall just around the corner, apples are often top of mind: bags of apples, apple cider, apple crisp.

But a different apple product can benefit your health in unexpected ways. 

Apple cider vinegar is made by fermenting apples, and, as with all things fermented, you may see health claims online that sound too good to be true. Many are. 

“Unfortunately, many of those claims do not have supporting evidence,” says Melissa Kelly, a registered dietitian with University of Vermont Medical Center Nutrition Services.

But, she says, there are some science-backed benefits to apple cider vinegar that can be quite important:

1. Blood Sugar Regulation 

Apple cider vinegar contains acetic acid, which can slow down the digestion of carbohydrates and reduce blood sugar spikes. It also improves insulin sensitivity, which is the body’s ability to properly handle glucose that enters the bloodstream. That sensitivity is important, because if your blood sugar stays high too long, it can increase your risk of pre-diabetes and diabetes. 

2. Cholesterol Reduction 

Apple cider vinegar also can help lower serum cholesterol when consumed daily. Lowering cholesterol can slow or stop blockages from building up in your blood vessels, which helps prevent heart disease. 

3. Improved Gut Health 

Some apple cider vinegars are cloudy and have a stringy concentration at the bottom -- that indicate that it is raw, unpasteurized apple cider vinegar. The concentration is often referred to as the “Mother.” It contains byproducts of the fermentation process, such as enzymes and bacteria, that can be beneficial for the gut microbiome.