Recipe: Apple Cider Vinegar Tonic
Apple cider vinegar has very few calories: only 3 per tablespoon.
The compound in apple cider vinegar believed to have beneficial effects on health is the acetic acid, which is actually found in all commercial vinegars, including red-wine and balsamic.
Sipping apple cider vinegar isn't a weight-loss cure-all by any means. However, there is one small study that shows a little bit of promise.
When obese adults in Japan were given vinegar to drink—groups drank either no vinegar, 1 tablespoon or 2 tablespoons daily—those who drank vinegar had lower weight, body mass indexes (BMIs) and body fat after 12 weeks compared to people who didn't drink vinegar. The vinegar drinkers also had smaller waists and decreased their triglyceride levels.
Before you go guzzling vinegar, remember this was a very small study that also happened to be conducted by a vinegar producer.
Weight loss seems to be the biggest hyped benefit of drinking apple cider vinegar but there are other health benefits besides potentially helping with blood sugar.
There is promising research around apple cider vinegar and the following benefits: lower triglycerides, improved cholesterol levels and decreased fat storage in the liver.
When rats (with and without diabetes) were fed vinegar for four weeks, they had a reduction in triglycerides and LDL ("bad") cholesterol and an increase in HDL ("good") cholesterol. However, not enough human studies have confirmed these effects, and more research needs to be done.
If you do choose to drink apple cider vinegar, dilute it with water to protect your teeth. According to Julie Brann, D.M.D., a dentist in Phoenix, apple cider vinegar has about the same acidity level as sodas. "The problem with acidic foods is that they eat away at your enamel. If you are going to drink apple cider vinegar, dilute it with water and don't let it sit in your mouth for too long," says Brann.
You've heard it before but we'll say it again: there's no magic bullet for weight loss, and apple cider vinegar is no exception. Nothing beats a healthy, balanced diet, minding portions and adding more activity.
However, there may be small health benefits associated with apple cider vinegar. So while we wait for the researchers to dig deeper, we'll be enjoying our Apple Cider Vinegar Tonic once in awhile and making more of these salads that use apple cider vinegar in the dressing: Apple & Grilled Chicken Salad with Cheddar Toasts and Kale, Carrot & Apple Salad.