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Why Fitness Pros Are Obsessed With Apple Cider Vinegar

Q by Equinox
May 7, 2015



Goodbye bad bacteria, and hello good!

An apple a day may keep the proverbial doctor away, but a daily splash of apple cider vinegar may be just what your trainer ordered. Fitness pros are gung-ho on the ingredient’s better-body powers, and for good reason. Here’s why:

How It Helps: “Apple cider vinegar has a positive impact on gut health because it’s anti-microbial. It helps to break down bad bacteria and feed the good,” say New York City-based master trainer Josh Stolz.

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How To Try It: Stir a couple teaspoons into a glass of water and sip before meals. Another trick: Add 1 to 2 tablespoons to seltzer water then add stevia to taste (optional). “It’s like drinking a non-alcoholic, non-caloric sparkling cider,” says Stolz, who advises keeping your daily ACV dose to 2 to 3 tablespoons max.

Some advocates favor the pungent tonic first thing in the morning, but pairing it with your starchy meals may be your best bet. “Research shows apple cider vinegar can help prevent blood sugar spikes because it interferes with starch and carbohydrate absorption,” says Stolz. Pros agree that reducing the glycemic response in the body is especially important if you’re diabetic or have insulin resistance, but anyone can benefit. Notes St. Pierre: Ingesting it with a higher carbohydrate meal can decrease post-meal blood glucose levels, which can also lower inflammation and protect blood vessel linings.

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Apple Cider Vinegar and Health

By Joy Manning
Reviewed by Elaine Magee, MPH, RD
on October 1, 2014

You probably have a bottle of apple cider vinegar in your pantry right now. It’s a tasty addition to homemade pickles, marinades, and salad dressing, but is it also good for you?

As a folk remedy, apple cider vinegar has been credited with curing everything from the flu to warts. Many of its supposed benefits are unproven, but some experts think that adding a little of this sour liquid to your life may have some health benefits.

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Apple Cider Vinegar and Blood Sugar

While apple cider vinegar probably won’t make you skinny, it does appear to help with diabetes and blood sugar control.

Carol Johnston, PhD, directs Arizona State University’s nutrition program. She has been studying apple cider vinegar for more than 10 years and believes its effects on blood sugar are similar to certain medications.

“Apple cider vinegar’s anti-glycemic effect is very well documented,” Johnston says.

She explains that the vinegar blocks some of the digestion of starch. “It doesn’t block the starch 100%, but it definitely prevents at least some of that starch from being digested and raising your blood sugar,” Johnston says.

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If you have gastroparesis, a common problem with diabetes that slows stomach emptying, be careful. Early research shows apple cider vinegar may make this problem worse.

"I’m concerned that drinking vinegar, even diluted in water, increases acid in your system, which puts a strain on your kidneys and bones,” Dansinger says.

If you have diabetes and want to try apple cider vinegar, let your doctor know, and keep an eye on your blood sugar levels.

Johnston stresses that if you are on medication for diabetes, you shouldn’t stop taking it and substitute vinegar. If you're thinking about using it to help manage your blood sugar, talk to your doctor first.

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Tips on Taking Apple Cider Vinegar

Don't drink it straight. It’s so acidic that it could harm your tooth enamel and your esophagus.

Don't use a lot. “Dilute 1 to 2 tablespoons in a big glass of water, and sip it along with your meals one or two times a day,” Johnston says.

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How Does It Work?

So how does apple cider vinegar help people lose weight?

"Apple cider vinegar accelerates the body's ability to break down and derive nutrients from fats and protein efficiently and quickly from the digestive system, which means a faster metabolism and more vitality," says Ellison.

Both apple cider vinegar and raw apples contain the fiber pectin. There is evidence to suggest that fibers like pectin can increase a person’s sense of fullness after they eat it, which lowers their desire to overeat or compulsively snack.

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What Are Some Other Benefits?

While vinegar seems to have an acidic quality to it, it actually does just the opposite in your body. "Apple cider vinegar helps the body maintain an alkaline pH, which is widely regarded as anti-cancer and promotes general vitality and wellbeing," says Ellison.

Your body’s pH is a measure of your body’s acidity and alkalinity. Severe acidity can lead to a number of health problems, like acidosis — which affects the kidneys and lungs — and kidney stones. Recent studies support the observation that apple cider vinegar is beneficial for managing post-meal blood sugar levels. This can be very helpful for people with diabetes. Keeping it balanced is essential for maintaining good health. Severe acidity can lead to a number of health problems, like acidosis and kidney stones.

Apple cider vinegar — as a supplement or applied topically — can also be good for the skin.

"When applied topically, it regulates the pH of the skin and has a great effect fighting age spots, acne, and even warts," says Ellison. "It has a detoxifying effect on the liver which will show up in a glowing healthy complexion. Its beneficial bacteria will contribute to healthy skin as well, because our skin is a reflection of what is inside us as well as what is outside us."

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