It’s credited with a thousand benefits: better digestion, weight loss, glowing skin… Apple cider vinegar (ACV) is like the Swiss Army knife of the pantry, often portrayed as a miracle remedy within easy reach. After all, who wouldn’t dream of a magic potion hiding in their kitchen?
But before you pour the bottle, let’s take a moment to sort out what science says from what’s just rumor. Here’s what the research — and the dietitians from our partner ÉquipeNutrition — have to say.
ACV might help reduce the rate at which foods increase blood sugar levels, making it a potential tool for people with type 2 diabetes. However, more research is needed to confirm this. This effect is likely due to acetic acid, which is present in all types of vinegar and not necessarily unique to ACV (1, 2). A well-balanced diet would have a much more significant impact on blood sugar management than adding ACV alone (3).
ACV might also act as a natural appetite suppressant. Some research indicates that it could increase feelings of fullness, which may reduce food intake (1, 2). However, don't rely on it for a major transformation. The effects are modest and require more research to confirm their long-term efficacy (3).
Be cautious; undiluted apple cider vinegar can seriously damage your teeth. Its high acidity can damage tooth enamel (4). Tip: Dilute it in water to mitigate this issue.
Excessive consumption can lead to stomach pain or heartburn. To avoid this, limit yourself to moderate doses and incorporate ACV into your meals rather than consuming it on an empty stomach. Additionally, excessive consumption of vinegary foods might damage tissues and is associated with stomach cancer. While the exact link is unclear, vinegar could be a plausible explanation (1-3).
Using ACV as a toner? Bad idea. Applied directly to the skin, it can cause irritation and even chemical burns, especially if your skin is sensitive or damaged (5).
Unfortunately, ACV does not have superpowers to boost your metabolism. One study suggests a modest weight loss, but this is likely due to appetite reduction rather than an increased metabolism (6).
Despite what you might read online, there's no scientific evidence that apple cider vinegar detoxifies the body. In fact, our bodies already have highly effective mechanisms for eliminating toxins, mainly through the liver and kidneys.
Apple cider vinegar could have benefits, particularly for blood sugar management and appetite suppression, but its effects are often exaggerated. Use it in moderation and consult a healthcare professional before making significant changes to your diet.
Enjoy exclusive Bonjour-santé member services
For personalised advice and detailed information on incorporating healthy practices into your daily routine, take advantage of Bonjour-santé's exclusive member services. Log in to your Bonjour-santé account or subscribe to enjoy exclusive benefits, including quick advice from Bonjour-santé’s nutritionists, as well as a special discount on your first consultation with a nutritionist-dietitian from our partner, ÉquipeNutrition.
References
1- Patel, K. (2022, September 28). Apple cider vinegar. Examine.com. https://examine.com/foods/acv/
2- Tehrani SD, Keshani M, Rouhani MH, Moallem SA, Bagherniya M, Sahebkar A. The effects of apple cider vinegar on cardiometabolic risk factors: A systematic review and meta-analysis of clinical trials. Curr Med Chem. 2023 Aug 22. doi: 10.2174/0929867331666230822102021. Epub ahead of print. PMID: 37608660.
3- Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complement Med Ther. 2021 Jun 29;21(1):179. doi: 10.1186/s12906-021-03351-w. PMID: 34187442; PMCID: PMC8243436.
4- Willershausen I, Weyer V, Schulte D, Lampe F, Buhre S, Willershausen B. In vitro study on dental erosion caused by different vinegar varieties using an electron microprobe. Clin Lab. 2014;60(5):783-90. doi: 10.7754/clin.lab.2013.130528. PMID: 24839821.
5- Feldstein S, Afshar M, Krakowski AC. Chemical Burn from Vinegar Following an Internet-based Protocol for Self-removal of Nevi. J Clin Aesthet Dermatol. 2015 Jun;8(6):50. PMID: 26155328; PMCID: PMC4479370.
6- Patel, K. (2023, October 25). Does vinegar increase metabolism? Examine.com. https://examine.com/faq/does-vinegar-increase-metabolism/
