Apple Cider Vinegar
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"Apple Cider Vinegar" is a raw, unfiltered vinegar made from fermented apple juice and rich in beneficial acetic acid and enzymes. These compounds help regulate pH balance, support digestion, and encourage overall detoxification. Often cloudy from the “mother,” this vinegar also contains probiotics that can benefit gut health. Frequently added to salad dressings, marinades, or diluted as a tonic, apple cider vinegar offers a simple, natural way to elevate both flavor and wellness routines.
Description
This page has 13 references.
Category
Condiments, Beverages
What to Look For
raw unfiltered vinegar, mother retained, glass bottle
What to Avoid
added sugar, diluted blends, plastic bottle
Typical Amount
15–30 mL (0.5–1 oz; 1–2 tbsp)
Serving Size
15 mL (0.5 oz; 1 tbsp)
Glycemic Load [GL]
Serving impact per portion (Gl + carbs)
0.0 | Low
Glycemic Index [GI]
Blood-sugar rise speed (0-100)
40 | Low
Storage
Store tightly sealed at room temperature in a cool, dark place
How to Use
Dilute in water or use in dressings
Warnings
Apple cider vinegar is highly acidic, so frequent or undiluted use can irritate the mouth and contribute to tooth enamel erosion; dilute it and keep contact time with teeth brief.
Benefits
Post-meal digestion dynamics: Can influence gastric emptying and the way food is processed after meals, especially when taken with carbohydrate-containing foods
Blood sugar support: With meals containing carbohydrates, it can support steadier post-meal glucose and energy response
Appetite support: Regular use with meals has been associated with higher post-meal satiety and modest improvements in weight and waist measures
Antimicrobial acidity: Provides acetic acid with antimicrobial activity, alongside polyphenols that contribute to antioxidant capacity
References
[1] Shishehbor F, Mansoori A, Shirani F. Vinegar consumption can attenuate postprandial glucose and insulin responses: a systematic review and meta-analysis of clinical trials. Diabetes Res Clin Pract. 2017;127:1-9.
[2] Castagna A, et al. Effect of apple cider vinegar intake on body composition in humans with type 2 diabetes and/or overweight: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2025;17(18):3000.
[3] Johnston CS, Kim CM, Buller AJ. Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care. 2004;27(1):281-282.
[4] White AM, Johnston CS. Vinegar ingestion at bedtime moderates waking glucose concentrations in adults with well-controlled type 2 diabetes. Diabetes Care. 2007;30(11):2814-2815.
[5] Östman E, Granfeldt Y, Persson L, Björck I. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. Eur J Clin Nutr. 2005;59(9):983-988.
[6] Liljeberg HGM, Björck IME. Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to a starchy meal with added vinegar. Eur J Clin Nutr. 1998;52(5):368-371.
[7] Hlebowicz J, Darwiche G, Björgell O, Almér LO. Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study. BMC Gastroenterol. 2007;7:46.
[8] Kondo T, Kishi M, Fushimi T, Ugajin S, Kaga T. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem. 2009;73(8):1837-1843.
[9] Entani E, Asai M, Tsujihata S, Tsukamoto Y, Ohta M. Antibacterial action of vinegar against food-borne pathogenic bacteria including Escherichia coli O157:H7. J Food Prot. 1998;61(8):953-959.
[10] Medina E, Romero C, Brenes M, de Castro A. Antimicrobial activity of olive oil, vinegar, and various beverages against foodborne pathogens. J Food Prot. 2007;70(5):1194-1199.
[11] Harrison F, Blower A, de Wolf C, Connelly E. Sweet and sour synergy: exploring the antibacterial and antibiofilm activity of acetic acid and vinegar combined with medical-grade honeys. Microbiology. 2023;169:001351.
[12] 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):783-790.
[13] Anderson R, Ramones A, Heuer S, et al. Evidence that daily vinegar ingestion may contribute to erosive tooth wear in adults. J Med Food. 2021 Aug;24(8):894-896.
Disclaimer
Information on this page is for general educational purposes and is not medical advice. It is not a substitute for professional diagnosis or treatment. For personal medical questions, consult a qualified healthcare professional.