Apple cider vinegar starts as a simple brew of crushed apples, water, and yeast sitting at room temperature. Over 30 days, yeast transforms those natural sugars into alcohol, and bacteria turns that alcohol into a sharp, sour, acidic powerhouse. People have relied on it for centuries to preserve food and boost flavour.

With type 2 diabetes being called "the coming plague" and 1 in 3 adults walking around pre-diabetic, apple cider vinegar, a cheap kitchen staple could make a difference. And the research is surprisingly solid.

Back in 2004, researchers at Arizona State University gave participants 20 mL of ACV in water right before a high-carbohydrate meal. For those with insulin resistance, their post-meal blood sugar spiked 34% less than usual ⁽¹⁾. How? The acetic acid in vinegar acts like a natural speed bump for enzymes that break down starch that works a lot like a diabetes drug.

A 2021 meta-analysis confirmed that ACV consistently brings down fasting blood sugar and long-term HbA1c levels in type 2 diabetics ⁽²⁾. Another study found that taking 20 mL a day over eight weeks noticeably improved both sugar and cholesterol levels ⁽³⁾. Funnily enough, that’s almost the exact dosage Dr. D.C. Jarvis championed in his famous 1958 folk medicine book- two teaspoons, three times a day ⁽⁴⁾.

While a lot of ACV’s heart benefits have been shown in animal models where it reliably drops blood pressure and bad cholesterol while boosting the good HDL ⁽⁵⁾ - research in humans is gaining momentum. A trial out of Babol University of Medical Sciences in Iran showed that people with high lipid levels who took 30ml of ACV for 12-weeks alongside a calorie-reduced diet saw significant drops in total cholesterol, LDL, and triglycerides ⁽⁶⁾.

And if you’ve ever taken antacids for reflux, you might actually be treating the wrong problem. Millions of people suffer from GORD (gastro-oesophageal reflux disease), but long-term use of proton pump inhibitors comes with steep costs, including poor nutrient absorption and higher fracture risks.

Taking a tablespoon of ACV in water 10-15 minutes before eating can actually reboot low stomach acid. The extra acidity assists in breaking down proteins and turning essential minerals like iron, calcium, and magnesium into a soluble, easily absorbable form for your small intestine, Plus, if you buy raw, unfiltered ACV, you get "the mother"- a murky swarm of Acetobacter bacteria. These beneficial bacteria balance gut pH, crowd out bad pathogens, and pump out short-chain fatty acids that keep your gut lining healthy.

But let’s be clear, ACV isn't Ozempic in a bottle but it does help curb the urge to graze.

In a well-known study by Japan’s Mizkan Group, obese adults who drank 15-30ml of ACV for 12 weeks lost significantly more body weight, BMI, serum triglycerides and visceral fat around their organs than the placebo group ⁽⁷⁾.

At the end of the day, apple cider vinegar is not a magic potion or a weight-loss miracle in a bottle. But it is cheap, simple, and honestly one of the easiest daily habits you can build for your health!

Curious about apple cider vinegar? Drop into Go Vita, Your Health Shop at 5 North Street, Batemans Bay. You can also call us on (02) 4472 9737 or visit us online at www.govitabatemansbay.com.au. Don’t miss our weekly segment on 2EC radio, where Marianne and Go Vita’s Nutritionist Sofia chat about health and wellness with Kimmi Saker every Wednesday after 12.30pm.

References

1.Johnston, C. S., et al. (2004). Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care.

2.Hadi, A., et al. (2021). The effect of apple cider vinegar on lipid profiles and glycemic parameters: A systematic review and meta-analysis. BMC Complementary Medicine and Therapies.

3.Gheflati, A., et al. (2019). The effect of apple cider vinegar on lipid profiles and glycemic control in patients with type 2 diabetes. International Journal of Medical Research.

4.Jarvis, D. C. (1958). Folk Medicine: A Vermont Doctor's Guide to Good Health.

5.Fushimi, T., et al. (2006). Dietary acetic acid reduces serum cholesterol and triacylglycerols in rats. British Journal of Nutrition.

6.Khezri, S. S., et al. (2018). Beneficial effects of apple cider vinegar on weight management, visceral adiposity index and lipid profile. Journal of Functional Foods.

7.Kondo, T., et al. (2009). Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Bioscience, Biotechnology, and Biochemistry.