The 3 Best Benefits of Apple Cider Vinegar

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1. Regulates Blood Sugar Levels

The ability of ACV to help maintain regular blood sugar levels is one of the most well-studied apple cider vinegar benefits.

In one study, vinegar consumption was found to decrease blood sugar levels by an average of 31 percent after eating white bread. (1) Similarly, an animal study showed that giving diabetic rats ACV for four weeks was found to significantly reduce blood sugar levels.(2)

ACV may also increase insulin sensitivity, sustaining high levels of insulin can cause an insulin resistance, which reduces its effectiveness and leads to high blood sugar and even diabetes.

A study in Diabetes Care showed that vinegar ingestion helped significantly improve insulin sensitivity by up to 34 percent in those with either type 2 diabetes or insulin resistance. (3)

To keep blood sugar levels stable, try diluting one to two tablespoons of apple cider vinegar in 8 ounces of water and consuming before meals. Additionally, be sure to moderate carbohydrate intake, increase your consumption of fiber and protein rich foods as well as get in plenty of regular physical activity to drop blood sugar levels even more.

2. Enhances Weight Loss

ACV has been in the limelight recently with fitness gurus and natural health experts alike recommending an apple cider vinegar diet to help drop unwanted pounds quickly. There is a plethora of research out there confirming the benefits of apple cider vinegar for weight loss. In one study, consuming just two tablespoons per day of ACV over 12 weeks resulted in nearly 4 pounds of weight loss.

Studies show that ACV may also increase satiety, which can help reduce intake and amp up weight loss. (5) In fact, one study showed that drinking apple cider vinegar actually decreased total caloric intake by up to 275 calories over the course of the day. (6)

However, just because apple cider vinegar benefits weight loss doesn’t mean that it should be used as a quick fix all on its own. In fact, if just drinking it alone, the amount of ACV weight loss will be minimal. To really see results, be sure to use it in combination with a healthy diet and plenty of exercise.

3. Lowers Cholesterol

Cholesterol is a fat-like substance that can build up in the arteries, causing them to narrow and harden. High blood cholesterol puts a strain on your heart, forcing it to work harder to push blood throughout the body.

Apple cider vinegar can promote heart health by helping to keep cholesterol levels low. An animal study out of Iran showed that supplementing rats with ACV was able to reduce bad LDL cholesterol while also increasing beneficial cholesterol or HDL.Besides including a tablespoon or two of apple cider vinegar in your diet each day, other ways to lower cholesterol fast include minimizing your intake of sugar and refined carbohydrates, including a good variety of healthy fats in your diet and eating a few servings of fish per week.

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