Apple cider vinegar stabilizes blood glucose, prevents heart disease and improves weight loss! (Recipe included)


Apple cider vinegar is made in a similar process to alcohol.  First the apple cider is exposed to yeast allowing the sugars to ferment into alcohol.  For the second step, healthy bacteria is added to the alcohol, which furthers fermentation of the alcohol, turning it into acetic acid.(1)

The word vinegar means “sour wine.”  Organic, unfiltered apple cider vinegar contains a “mother” which are strands of protein, enzymes and bacteria that make the vinegar murky.(1)

Vinegar is useful in killing pathogens and bacteria, making it useful for cleaning, disinfecting, and treating fungus, lice, warts, and ear infections.  Vinegar is also a natural food preservative and inhibits E. coli and other bacterias from spoiling the food.(1)

Apple cider vinegar improves insulin sensitivity, lowers blood glucose, and reduces fasting blood sugars!

Apple cider vinegar has been shown to be effective in patients with type 2 diabetes.  In studies, apple cider vinegar has shown to improve insulin sensitivity during a high carb meal by 19-34 percent and significantly lowered blood glucose and insulin response.  Another study showed that it reduced blood sugar by 34 percent when eating 50 grams of white bread.  Studies also show that 2 tablespoons of apple cider vinegar before bedtime reduce fasting blood sugars by 4 percent.  It’s also been found that vinegar can increase insulin sensitivity and lower blood sugar responses during mealtimes.(1)

Studies also show that apple cider vinegar is effective for weight loss.  Studies show that vinegar increases satiety that results in fewer calories consumed.  Eating vinegar along with a meal results in people consuming 200-275 fewer calories the rest of the day.  One study found that daily consumption of vinegar in obese individuals reduced belly fat, waist circumference, lowered blood triglycerides and improved weight loss.(1)

Apple cider vinegar is effective for weight loss and has been shown to reduce risk of heart disease!

Due to apple cider vinegars effectiveness at lowering cholesterol and triglycerides, it is helpful in improving heart health.  Apple cider vinegar contains antioxidant, chlorogenic acid, which protects against LDL cholesterol particles being oxidized which is a primary step in the process of heart disease.  Other studies show that vinegar reduces blood pressure.  A Harvard observational study found that women who ate salad dressings with vinegar had a reduced risk of heart disease.(1)

Vinegar has also been found to kill cancer cells and shrink tumors in studies.(1)  Apple cider vinegar can also be used to treat dandruff, soothe a sore throat, eliminate food odor, balance digestive system, treat acne, heal a sunburn, and whiten your teeth.(2)

You can use apple cider vinegar as part of a daily routine, adding to homemade salad dressings or fermenting your own foods using it.  You can also dilute 1-2 tsp or 1-2 Tbsp in water and drink this daily.  (1)

Next time you are peeling apples, save the scraps and follow this recipe from and make your own apple cider vinegar. (3)

Apple Cider Vinegar


  • apple peelings or cores
  • Sugar (1 tablespoon per one cup of water)
  • Water
  • Glass jar (a quart is a great place to start, but you can definitely make larger quantities, too.)


  1. Fill the glass jar ¾ of the way with apple peels and cores.
  2. Stir the sugar into the water until it’s mostly dissolved, and pour over the apple scraps until they are completely covered. (Leave a few inches of room at the top of the jar.)
  3. Cover loosely with coffee filter or fabric scrap secured with a rubber band and set in a warm, dark place for around two weeks.
  4. You can give it a stir every few days, if you like. If any brownish/greyish scum develops on the top, simply skim it off.
  5. Once two weeks has passed, strain the scraps from the liquid.
  6. At this point, the vinegar usually has a pleasantly sweet apple cider smell, but is still missing that lovely tang.
  7. Discard the scraps, and set the strained liquid aside for another 2-4 weeks (3)

Sources included:




Lynn Griffith
Lynn is a licensed therapist who enjoys cooking, creativity and enjoys helping other's learn how to care for their minds and bodies through healthy eating.  Lynn has wrote for The Raw Food World News and is currently in the process of building her own website focused on managing mental health through nutrition and wellness.