Apple cider vinegar has long been touted for its health-improving properties. But beyond being a trendy dietary addition, what benefits does it genuinely offer according to science? And are there any risks involved?

Dating back over 5,000 years, apple cider vinegar was used in ancient civilizations like Africa, Greece, and China not only in cooking but also for medicinal purposes. Today, scientific studies continue to support its usage in various health scenarios.

One of its most notable benefits is in managing blood sugar levels. For people with type 2 diabetes, apple cider vinegar has shown to improve insulin sensitivity, with some studies reporting up to a 34% improvement. For non-diabetics, it helps maintain normal blood sugar levels, remarkably reducing glucose spikes after carb-rich meals.

Apple cider vinegar contains acetic acid and polyphenols, which fight free radicals and inflammation within the body. While many mythically attribute its virtue to abundant vitamins and minerals, its real strength lies in these compounds.

While not a miracle potion, apple cider vinegar can support weight loss by increasing feelings of fullness. People consuming it before meals have been found to consume fewer calories, leading to moderate weight loss over several months without major dietary restrictions.

Its potential to lower blood pressure and cholesterol is another popular reason people incorporate it into their diets. Vinegar’s acetic acid can suppress renin, a protein that raises blood pressure. However, serious results await further scientific studies, especially in humans.

Historically, apple cider vinegar served as a natural remedy to clean wounds due to its antibacterial properties. Today, anecdotal evidence supports its ability to combat fungal infections—a useful trait for managing conditions like thrush, particularly in diabetics.

Even natural remedies like apple cider vinegar come with pitfalls, particularly when consumed excessively.

For individuals prone to digestive issues, apple cider vinegar can slow gastric emptying, exacerbate conditions like gastroparesis, and lead to discomfort. Its powerful satiating effect can be problematic for those who are already underweight.

The acetic acid within apple cider vinegar can erode tooth enamel if not consumed with caution, suggesting it’s best diluted with water and used in moderation. Also, it poses a risk for esophageal damage if not properly mixed.

People using insulin or certain diuretics may experience unwelcome drops in blood potassium, emphasizing caution where drug interactions might occur. Moreover, direct skin application could cause burns when not handled properly, highlighting the importance of using the vinegar appropriately.

Apple cider vinegar undoubtedly offers multiple health angles worth exploring—from blood sugar regulation to weight management. However, it is crucial to apply restraint to harness its benefits safely, advocating for balance and consideration in daily usage. Its best usage remains within dietary enhancements like salad dressings, ensuring you're not exceeding beneficial thresholds.