{"id":39580,"date":"2024-05-07T10:00:00","date_gmt":"2024-05-07T10:00:00","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=39580"},"modified":"2024-05-06T21:25:22","modified_gmt":"2024-05-06T21:25:22","slug":"apple-cider-vinegar-health-benefits","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/apple-cider-vinegar-health-benefits\/","title":{"rendered":"Does ACV Before a Meal Really help Blood Sugar Regulation and Weight Loss?"},"content":{"rendered":"<p>For years, a certain sour pantry staple has made its rounds as a home remedy for everything from blood sugar management to <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a> and <a href=\"https:\/\/www.humnutrition.com\/blog\/how-much-weight-can-you-lose-in-a-month\/\">weight loss<\/a>. Hint: Some people choose to enjoy it as a one-and-done shot or supplement, while others opt to mix it into sauces and salad dressings. (In addition, some people even apply it topically for inflammatory skin conditions thanks to its antimicrobial properties.) If you\u2019re still scratching your head, the trending tonic is none other than apple cider vinegar, aka ACV. But how effective is it really to yield the aforementioned benefits? And is it always ideal to consume it before a meal?<\/p>\n\n\n<p>Keep reading to learn more about the potential of apple cider vinegar health benefits, according to a dietitian and research to date. Plus: pro tips to include the mouth-puckering ingredient in your wellness routine.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-link-between-apple-cider-vinegar-and-blood-sugar-control\">The Link Between Apple Cider Vinegar and Blood Sugar Control<\/h2>\n\n\n<p>Some of the potential health benefits of ACV can be attributed to its influence on blood sugar. \u201cSome studies suggest that consuming before a meal may help improve insulin sensitivity and lower blood sugar levels after eating, especially in individuals with insulin resistance or type 2 diabetes,\u201d explains <a href=\"https:\/\/www.instagram.com\/realnutrition\/?hl=en\" target=\"_blank\" rel=\"noreferrer noopener\">Amy Shapiro, MS, RD<\/a>, of <a href=\"https:\/\/realnutritionnyc.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Real Nutrition<\/a> in New York City. However, she notes that evidence shows mixed results.<\/p>\n\n\n<p>For instance, a <a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/72\/10\/651\/1935511\" target=\"_blank\" rel=\"noreferrer noopener\">2014 entry<\/a> in <em>Nutrition Reviews<\/em> notes that while several studies demonstrate benefits of ACV in people with ongoing metabolic issues\u2014including a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38028980\/\" target=\"_blank\" rel=\"noreferrer noopener\">2023 randomized clinical trial<\/a>, in which participants with type 2 diabetes improved blood glucose measures and their lipid profile with ACV consumption over eight weeks\u2014others haven\u2019t demonstrated beneficial effects on metabolism in broader populations. However, a <a href=\"https:\/\/bmccomplementmedtherapies.biomedcentral.com\/articles\/10.1186\/s12906-021-03351-w\" target=\"_blank\" rel=\"noreferrer noopener\">2021 review<\/a> of nine studies published in <em>BMC Complementary Medicine and Therapies<\/em> discovered promising results amongst various demographics\u2014including a \u201csignificant favorable effect of ACV consumption\u201d on fasting plasma glucose and blood lipid levels in healthy participants.<\/p>\n\n\n<p>In short, ACV shows the most promise on this front for individuals with metabolic disruptions, while more conclusive evidence is necessary to make claims for generally healthy people.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"ca8f57\" data-has-transparency=\"false\" style=\"--dominant-color: #ca8f57;\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/05\/apple-cider-vinegar-health-benefits-.jpg\" alt=\"Apple Cider Vinegar Benefits \" class=\"wp-image-39684 not-transparent\"\/><\/figure>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-can-acv-help-you-lose-weight\">Can ACV Help You Lose Weight?<\/h2>\n\n\n<p>In case you\u2019re seeking a natural solution to promote digestion and manage your weight, having apple cider vinegar before a meal may come to your aid. Effects may vary among individuals, Shapiro says, but it can be worth a (literal) shot.<\/p>\n\n\n<p>\u201cWith ACV aiding in digestion, consuming it before a meal may lead to less <a href=\"https:\/\/www.humnutrition.com\/blog\/best-foods-for-bloating\/\">bloating<\/a> or discomfort after eating,\u201d the dietitian explains. Not only can this help alleviate tummy troubles, but it may also indirectly support weight management goals. \u201cACV might also influence weight management through its potential to improve blood sugar control, which can help reduce insulin spikes after meals,\u201d she continues. In this case, more stable blood sugar levels can help keep your cravings for high-calorie and less-than-healthful foods at bay, which can end up helping you in your quest to lose weight. (Or, at the very least, it can help you maintain a balanced diet with fewer curveballs.)<\/p>\n\n\n<p>But that\u2019s not the only way in which ACV can positively impact your weight goals. As <a href=\"https:\/\/www.humnutrition.com\/popups\/nutritionists\/17\" target=\"_self\" rel=\"\">Jennifer Martin-Biggers, PhD, MS, RDN<\/a>, vice president of scientific affairs and education at HUM, <a href=\"https:\/\/www.humnutrition.com\/blog\/apple-cider-vinegar-acv-gummies\/\" target=\"_self\" rel=\"\">previously explained<\/a>, \u201cApple cider vinegar appears to have [beneficial effects on metabolism] via reducing emptying of the stomach to feel full longer and increase feelings of fullness.\u201d She added that it may also help slow down the digestion of carbohydrates, which will also help prevent blood sugar spikes that can throw your metabolic health (and energy levels) off balance.<\/p>\n\n\n<p>Some people might also turn to ACV for weight loss as a way to suppress appetite. While this may work for some anecdotally, Shapiro says that the scientific evidence behind this method is limited and inconsistent. (Note: Even if you\u2019re trying to lose weight, it\u2019s crucial to ensure that you still consume balanced, nutritious meals on a consistent basis. Severe restriction\u2014which is neither safe nor sustainable\u2014is never the right way to go. Plus, as we previously covered in our comprehensive guide on <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-boost-metabolism\/\" target=\"_self\" rel=\"\">how to boost metabolism<\/a>, yo-yo dieting and drastic calorie cutting can ultimately result in slower metabolism and thus a higher chance of weight <em>gain<\/em>, rather than weight loss.)<\/p>\n\n\n<p>In addition, several studies have investigated the results of ACV on weight loss. For instance, a <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1756464618300483\" target=\"_blank\" rel=\"noreferrer noopener\">2018 study<\/a> in the <em>Journal of Functional Foods<\/em> found that ACV intake along with a modest 250-calorie deficit in overweight and obese Japanese participants helped to reduce:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Appetite<\/li>\n\n\n\n<li>Body weight<\/li>\n\n\n\n<li>BMI<\/li>\n\n\n\n<li>Hip circumference<\/li>\n<\/ul>\n\n\n<p>However, it\u2019s difficult to assess how much the ACV (versus the calorie restriction, or both) contributed to these results. More studies are also needed in individuals across different weight groups.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-take-apple-cider-vinegar\">How to Take Apple Cider Vinegar<\/h2>\n\n\n<p>All things considered, apple cider vinegar isn\u2019t a be-all, end-all solution for blood sugar management, digestive health, and weight loss. However, that\u2019s not to say that it\u2019s without merit, as it can still complement your wellness regimen\u2014not to mention add some sour sensation to your palate.<\/p>\n\n\n<p>If you want to include ACV in your routine\u2014all the while ensuring safety and supporting efficacy\u2014heed Shapiro\u2019s parting tips below.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-dilute-and-dose-it-appropriately\">Dilute and Dose It Appropriately<\/h3>\n\n\n<p>There can be too much of a good thing when it comes to taking ACV\u2014especially if you take it on its own. \u201cIt\u2019s best to dilute ACV by mixing it with water or another liquid in order to reduce its acidity,\u201d Shapiro shares. Given its high acidity, it has the potential to weaken tooth enamel and\/or trigger stomach discomfort or heartburn.<\/p>\n\n\n<p>To sidestep these potential pitfalls, Shapiro suggests:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Opting for high-quality, organic, and unfiltered ACV<\/li>\n\n\n\n<li>Sticking to 1 to 2 teaspoons a day (starting on the lower end and adjusting based on your tolerance) diluted in a liquid<\/li>\n\n\n\n<li>Rinsing your mouth with water after consuming ACV to protect your teeth<\/li>\n\n\n\n<li>Reducing or ceasing intake if you experience digestive distress<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-be-mindful-of-timing-and-consistency\">Be Mindful of Timing and Consistency<\/h3>\n\n\n<p>\u201cSome people prefer to consume ACV before meals to aid in digestion and control blood sugar,\u201d Shapiro reiterates. While this method may prove to be beneficial, it\u2019s not a hard-and-fast rule. \u201cTiming depends on the individual, so feel free to experiment,\u201d she continues. As is the case with most healthy habits, consistency over time will yield the best results, and it\u2019s important to avoid expecting miracles after a single try.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-mix-it-up\">Mix It Up<\/h3>\n\n\n<p>While diluted ACV shots are one way to go to yield the benefits of the health tonic, you\u2019re not limited to them alone. \u201cIf you\u2019re not a fan of consuming ACV with water, consider incorporating it into dressings, marinades, or sauces,\u201d Shapiro advises. Moreover, she says that mixing it with honey, lemon, or herbs may make it more palatable\u2014and thus easier to include in your diet consistently\u2014by curbing its potent smell and taste.<\/p>\n\n\n<p><strong>Tip:<\/strong> For another way to get ACV into your diet, consider supplementing with HUM\u2019s <a href=\"https:\/\/www.humnutrition.com\/product\/83\/pro-acv-gummies\" target=\"_self\" rel=\"\">Pro ACV Gummies<\/a>. The vegan gummies contain 100 percent organic ACV with The Mother, as well as <a href=\"https:\/\/www.humnutrition.com\/blog\/the-guide-to-choosing-the-best-probiotic-for-you\/\">probiotics<\/a> for digestive support and <a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-b12-deficiency-signs\/\">vitamin B12<\/a> to support cellular energy production.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-consult-a-professional\">Consult a Professional<\/h3>\n\n\n<p>Although the pantry staple may seem innocent enough to enjoy on a daily basis, Shapiro cautions that it may interact with certain medications\u2014namely those for diabetes and heart conditions. As such, she advises consulting a healthcare professional before integrating ACV into your diet if you\u2019re dealing with either health condition or taking meds.<\/p>\n\n\n\n<div  class=\"cta-block -mx-4 md:mx-0 my-10 p-px md:rounded bg-white text-black relative  bg-no-repeat bg-cover aspect-[83\/48]\" style=\"background-image:url(https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/BlogBackground_Quiz.jpg);\" >\n\n\t<div class=\"p-4 sm:p-6 w-[70%] md:w-2\/3\">\n\t\t\t\t\t<div class=\"text-2xl md:text-3xl font-display font-bold uppercase\">Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\t<a class=\"btn btn-large btn-primary mt-4 md:mt-8 !no-underline\" href=\"https:\/\/www.humnutrition.com\/get_started\" target=\"_blank\">Take The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>For years, a certain sour pantry staple has made its rounds as a home remedy for everything from blood sugar management to digestion and weight loss. Hint: Some people choose to enjoy it as a one-and-done shot or supplement, while others opt to mix it into sauces and salad dressings. (In addition, some people even [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":39688,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,814],"tags":[1131,263,164],"coauthors":[21958],"class_list":["post-39580","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-weight","tag-apple-cider-vinegar","tag-digestive-health","tag-self-care"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Apple Cider Health Benefits and How This is Tied to Weight Loss | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Learn more about the potential of apple cider vinegar health benefits, according to a dietitian and research.\" \/>\n<meta name=\"robots\" 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