Preparing one meal with a range of health benefits can sometimes feel overwhelming. Pouring too many ingredients into a blender can make your smoothie too thick, and adding all the foods you need for a balanced diet onto one plate can make you feel too full.
Is there any way to get a number of different health benefits from only two teaspoons?
Apple cider vinegar isn’t a replacement for a balanced diet throughout the day. But if you combine it with other healthy choices, apple cider vinegar can jumpstart some beneficial processes in your body. And because you can get most of these perks with only two teaspoons, drinking apple cider vinegar won’t be too much of a hassle to add to your routine.
Jumpstarts weight loss
An April 2018 study in the Journal of Functional Foods looked at data over 12 weeks from people on a restricted-calorie diet. Researchers contrasted a group of participants who drank apple cider vinegar with those who didn’t and found those who drank 15-30 milliliters (ml) of apple cider vinegar every day lost more weight.
Another study in the European Journal of Clinical Nutrition examined 175 Japanese participants and found that by ingesting 15-30 ml of apple cider vinegar, they reduced their BMI and visceral fat. Although researchers didn’t conclude why the apple cider vinegar cut fat, they suggested the acetic acid in vinegar might have helped break down fat.
The reason this vinegar helps with weight loss could also be related to satiety. A 2005 study performed in Lund University, Sweden, examined how full participants felt when they drank apple cider vinegar before eating white bread. They reported feeling fuller after drinking 18-28 millimoles per liter when eating simple carbohydrates than when they didn’t have any apple cider vinegar at all.
Lower blood sugar
That same study in Sweden, titled “Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects,” also measured glucose and insulin levels through blood samples and found vinegar supplementation lowered blood sugar levels.
“The results indicate an interesting potential of fermented and pickled products containing acetic acid,” write the authors of the study. They suggest the acetic acid in apple cider vinegar is the key ingredient that is responsible for lower blood sugar.
There is more good news for diabetics. According to a study published in the journal Diabetes Care, vinegar improves insulin sensitivity.
Could lower cholesterol
Researchers for a study published in the Pakistan Journal of Biological Sciences fed standard animal food with apple cider vinegar to diabetic rats. The researchers measured a “significant reduction in lipoprotein-cholesterol,” according to the study.
Clear up acne
Vinegar has properties that affect the bacteria that causes acne, according to a study in the journal Applied Microbiology and Biotechnology. Researchers found acetic acid reined in the overgrowth of Propionibacterium acnes, which are the bacteria that can make your skin break out.
Relieve acid reflux
According to DrAxe.com, acid reflux is often a result of low levels of stomach acid. Drinking apple cider vinegar can introduce acid into your digestive tract and reduce acid backflow.
Because of the acidic content, be wary of drinking apple cider vinegar straight because it can wear down your teeth enamel over time. Instead, try stirring two teaspoons into a glass of water. Pair the drink with a healthy breakfast and you can set yourself up for a healthy adjustment to your body.