A cardiologist answers: What can apple cider vinegar really do?

Apple cider vinegar (ACV) has always been a versatile household staple, from brightening salad dressings to unclogging drains.

But recently, this sour, fermented apple liquid has found itself in the spotlight — and not just for its cleaning power. ACV is now being touted as a health elixir, with claims that it can aid in weight loss, control diabetes, improve cardiovascular health, and more. 

But how much of this is hype, and how much is backed by science?

Let’s dive into what the research says about apple cider vinegar’s health benefits…

Peak Digestion

Gas, stomach upset, loose bowels, stomach cramps, headache and fatigue. These are all symptoms of a problem more common than you may think: Gluten intolerance. It’s often linked to autoimmune issues. Instead of the body digesting the protein, it treats gluten as an… MORE⟩⟩

«SPONSORED»

What the Science Shows

Lowering Blood Glucose Levels

One of the best-supported claims about ACV is its potential to help manage blood sugar.

Several studies have found that consuming apple cider vinegar daily may slightly reduce fasting blood glucose and A1C levels in people with Type 2 diabetes. 

A 2021 meta-analysis of 9 studies showed a reduction in fasting blood glucose by about 8 mg/dL for those with Type 2 diabetes. In a more recent intervention trial, people who consumed 2 tablespoons of ACV daily for eight weeks saw a reduction in their A1C, provided they also followed a healthy diet.

While these results are promising, it’s important to note that all of these studies were relatively small and more research is needed before we can call ACV a game-changer for diabetes management — especially since the blood sugar reductions were relatively minor.

Still, the possibility that incorporating ACV could be helpful as part of a comprehensive approach for managing blood sugar elevations cannot be excluded.

Lowering Cholesterol Levels

Another area where ACV has been touted as a solution is in cholesterol management. The same 2021 meta-analysis also suggested that ACV consumption could help reduce total cholesterol, particularly in people with Type 2 diabetes.

The intervention trial found that diabetic individuals who drank ACV while also adhering to a healthy diet saw improvements in both LDL (“bad”) cholesterol and total cholesterol.

However, we should view all these findings cautiously given that they were seen in the setting of Type 2 diabetes and in combination with dietary modification.  Whether the cholesterol improvement was related to better blood sugar control, a direct effect on cholesterol metabolism, or the dietary changes themselves is unknown.

My best advice would be that if you’re going to try apple cider vinegar as a cholesterol-lowering intervention, don’t just accept it on faith that it’s going to work.

Objectively test your response with a repeat lipid profile evaluation after at least 30 days of consistent use — ideally without changing anything else about your diet or exercise routine.  

Peak Vitality

Peak Vitality helps support and strengthen adrenal gland function for improved energy, hormone balance, mood and focus!

«SPONSORED»

Weight Loss and Appetite Control

There are also claims that ACV can promote weight loss by reducing appetite, slowing gastric emptying, and curbing cravings. However, the studies behind these claims have been small and short-term.

Real, sustained weight loss comes from consistent healthy habits — like eating a nutrient-dense diet, incorporating physical activity, and lowering overall calorie intake. It won’t come from consuming ACV alone.

Supporting Gut Health

Because apple cider vinegar is a fermented product, so long as it is not pasteurized it will contain natural probiotics that can help support a healthy gut microbiome.

Probiotics boost the amount of beneficial bacteria in your gut, which in turn can promote better immunity, digestive health, and even mental well-being.

Including ACV in your diet, whether as part of a salad dressing or marinade, can be one way to add a probiotic boost. 

Downsides of Apple Cider Vinegar

If the above discussion has you thinking – “What do I have to lose?” — just remember that ACV is VINEGAR. That means it can irritate your stomach, worsen gastric reflux, and even strip tooth enamel. “Miracle” cures are often not entirely miraculous. At the very least, in the case of ACV, please never drink it undiluted.  

At Step One Foods, we believe in a holistic approach to health with an emphasis on sustainable, balanced choices—like consuming real, wholesome foods every day. With Step One Foods, you get scientifically formulated products designed and proven to support heart health without any downsides. No miracles required.

Editor’s note: Did you know that when you take your body from acid to alkaline you can boost your energy, lose weight, soothe digestion, avoid illness and achieve wellness? Click here to discover The Alkaline Secret to Ultimate Vitality and revive your life today!

Dr. Elizabeth Klodas MD, FACC

By Dr. Elizabeth Klodas MD, FACC

"Diet is a major driver of high cholesterol, but instead of changing the food, we prescribe medications. This never seemed logical to me.” Dr. Klodas has dedicated her career to preventive cardiology. Trained at Mayo Clinic and Johns Hopkins, she is the founder and Chief Medical Officer for Step One Foods. Dr. Klodas is a nationally sought out speaker and has an active role at the American College of Cardiology. Her clinical interests include prevention of heart disease and non-invasive cardiac imaging and she has published dozens of scientific articles throughout her career. Dr. Klodas has been featured on CNN Health for her mission to change how heart disease is treated. An independent study performed at leading medical institutions affirmed the ability of Step One Foods to deliver measurable and meaningful cholesterol-reduction benefits in the real world. The results of the trial were presented at the 2018 American Heart Association’s Scientific Sessions. Dr. Klodas has also authored a book for patients, "Slay the Giant: The Power of Prevention in Defeating Heart Disease," and served as founding Editor-in-Chief of the patient education effort of the American College of Cardiology. In addition to her practice and her duties at Step One Foods, she also serves as medical editor for webMD.

«SPONSORED»