Apple Cider Vinegar: Are Health Claims True?

Claims about the health benefits of apple cider vinegar have been around for decades. Whitening teeth, curing hiccups, getting rid of dandruff—according to some, apple cider vinegar can do all this and more. While the claims can't possibly all be true, there is evidence that apple cider vinegar can be healthy.

One benefit backed by scientific research: apple cider vinegar can help regulate blood sugar. A study published in Diabetes Care showed that people with type 2 diabetes who took two tablespoons with a small snack before bed had lower blood sugar in the morning than those who at the same snack with two tablespoons of water. Another study showed better blood glucose readings in healthy adults, adults with pre-diabetes, and adults with type 2 diabetes after consumption of apple cider vinegar with a high-carb meal compared to placebo.

Other research has shown that apple cider vinegar may improve digestive health and help prevent weight gain. Apple cider vinegar is best used in salad dressings or diluted in warm water—perhaps with a bit of honey. Undiluted, it can wear away teeth enamel and damage the esophagus. Too much may lower potassium levels.

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