Yahoo Lifestyle Here's Exactly What Happens to Your Body If You Drink Apple Cider Vinegar Every Day
If you are a health-conscious person, you are likely already mindful of how what you drink can impact your body. Maybe you make an effort to stay well hydrated, steer clear of soda and sugar-filled coffee drinks and minimize alcohol. But is there more you could be doing?
One habit you may have heard of is drinking apple cider vinegar (ACV) every day as a way to regulate good sugar levels and support gut health. This habit can certainly be a tough one to stomach (no pun intended) because ACV has a strong sour and tart taste. Is it really worth it? Here, registered dietitians give their verdict.
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Is Apple Cider Vinegar Healthy?
Registered dietitian Ariana Wood, MS, RD, LDN, says that apple cider vinegar has some health benefits, but it’s certainly not a magic cure for chronic health problems. She says that there is some scientific research showing that drinking ACV can help regulate blood sugar levels. “Several studies suggest that ACV may help improve insulin sensitivity and lower blood sugar after meals. This effect appears to be modest but promising, especially for people with diabetes or prediabetes,” she says.
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The reason why drinking ACV can help lower blood sugar levels after eating is because it delays gastric emptying. When food is digested slower, it prevents blood sugar levels from drastically rising. “Some studies suggest that consuming ACV after meals may help regulate blood sugar levels by enhancing the body’s response to insulin and slowing digestion. However, the effects are not strong enough to replace other well-established methods for managing blood sugar,” registered dietitian Aderet Dana Hoch, RD, says.
Related: 3 Daily Habits That Can Flatten Your Belly
Wood says that there is some scientific evidence showing that drinking ACV can help assist with weight loss. Part of this, she says, comes back to the positive effect it has on blood sugar. Additionally, drinking ACV regularly may benefit heart health. “Some animal studies have shown that vinegar can reduce cholesterol and triglyceride levels, and improve blood pressure. However, human studies are limited, and more research is needed to confirm these benefits,” she adds.
What Happens If You Drink Apple Cider Vinegar Every Day?
Even with the potential positive health benefits, both dietitians say they typically don’t recommend drinking ACV every day. Wood says that it feels a bit gimmicky to her and instead of going all in on ACV, she recommends eating (and drinking) a wide range of nutrient-rich foods and beverages in a way that’s realistic and achievable.
“While some studies suggest potential benefits, it's important to remember that there is no one-size-fits-all approach and no guarantees. ACV isn’t necessarily suitable for everyone, and moderation is key,” Hoch says. If you don’t like how ACV tastes or makes you feel, she says there’s no reason to force it down on a regular basis.
If you do want to drink ACV every day, both dietitians recommend diluting it in water versus taking it as a shot. “A typical method is mixing one to two tablespoons of ACV with a glass of water, ideally consumed before meals. Alternatively, you can incorporate it into salad dressings or marinades as a flavorful option,” Hoch says. If you don’t dilute it, Hoch says it can irritate the throat and also cause enamel damage on your teeth. If you are taking any medications, Hoch says it’s important to check with your doctor before committing to drinking ACV every day to make sure there won’t be a negative interaction.
Both dietitians say that drinking ACV every day can impact everyone differently, both in positive and negative ways. On the one hand, Wood points to the above connection between ACV and blood sugar; incorporating it into your meals or sipping on it before you eat may be a beneficial way to keep blood sugar levels steady.
Hoch says that another potential benefit is improved digestion. “ACV may support digestion by promoting stomach acid production. Some people report feeling more satiated and less likely to overeat when consuming ACV after meals,” she says.
On the other hand, both dietitians say that regularly drinking ACV can wear down tooth enamel—especially if you don’t dilute it. Additionally, Hoch says that drinking too much can cause digestive discomfort and interfere with nutrient absorption.
In general, both dietitians say that the benefits of drinking ACV every day are minimal and there are likely more enjoyable ways to support the body. Instead of drinking ACV, consider integrating it into salad dressings and vinaigrette. It’s bound to be a safer—and tastier—way to consume it.
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Ariana Wood, MS, RD, LDN, registered dietitian
Aderet Dana Hoch, RD, registered dietitian
