Should apple cider vinegar be mixed with honey?

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Honey and vinegar have been used for medicinal and culinary purposes for thousands of years, with folk medicine often combining the two as a health tonic (Source).

The mixture, which is usually diluted in water, is claimed to have a range of health benefits, including weight loss and lower blood sugar levels.

This article explores the combination of apple cider vinegar and honey, including its potential benefits and drawbacks.

Why do people mix apple cider vinegar and honey?

Vinegar can be made from most fermentable carbohydrate sources.

Apple cider vinegar is made from apple juice, which is then fermented twice with yeast.

Its main ingredient is acetic acid, which gives it its characteristic sour flavour (Source).

Honey, on the other hand, is a sweet, viscous substance produced by bees and stored in a cluster of hexagonal waxy cells known as a honeycomb (Source).

Honey is a mixture of two sugars - fructose and glucose - with traces of pollen, micronutrients and antioxidants (Source).

Many people consider apple cider vinegar and honey to be a tasty combination, as the sweetness of the honey helps to reduce the pungency of the vinegar.

Consumption of this tonic is believed to have many health benefits.

However, as the two ingredients have been studied separately, the specific effects of this mixture are largely unknown.

Summary

Apple cider vinegar and honey are consumed both individually and as a mixture in folk medicine.

However, few studies have examined the potential effects of their combination on health.

Potential benefits

Some people mix apple cider vinegar with honey for its alleged health benefits.

Acetic acid can help you lose weight

The acetic acid contained in apple cider vinegar has been studied as an aid to weight loss.

In a 12-week study of 144 adults suffering from obesity, those who ingested 2 tablespoons (30 ml) of apple cider vinegar diluted in a 500 ml drink every day recorded the greatest weight loss and a 0.9 % reduction in body fat, compared with two control groups (Source).

Apple cider vinegar has also been shown to make you feel fuller for longer, as it slows the rate at which nutrients from food are absorbed into the bloodstream - an effect that may contribute to weight loss (Source).

However, when combining honey and vinegar, remember that honey is high in calories and sugar and should be consumed in moderation (Source).

May help relieve seasonal allergies and cold symptoms.

Both honey and apple cider vinegar are considered natural antimicrobials.

Honey is thought to help relieve seasonal allergies, as it contains traces of pollen and plant compounds.

Some studies show that it can help relieve the symptoms of allergic rhinitis, or hay fever (source).

However, it is not clear how the addition of apple cider vinegar to honey can influence these effects (source).

In addition, the mixture can help relieve some cold symptoms, such as coughing (source).

In addition, because of its fermentation process, apple cider vinegar contains probiotics.

These useful bacteria aid digestion and boost immunity, which can help you fight off a cold (source).

Can improve heart health

The chlorogenic acid contained in vinegar is thought to help reduce LDL levels (bad cholesterol), which may reduce the risk of heart disease (source).

In addition, studies on rodents have shown that honey reduces arterial hypertension, another risk factor for heart disease (source).

It also contains antioxidant polyphenols, which may reduce the risk of heart disease by improving blood circulation and preventing the formation of blood clots and the oxidation of LDL cholesterol.

Further research in this area is still needed (source).

What's more, apple cider vinegar can reduce inflammation and lower the risk of plaque build-up in the arteries, which can protect heart health.

However, more human studies are needed to explore this possible benefit (reliable source).

Summary

The potential health benefits of honey and apple cider vinegar have mostly been studied separately.

Vinegar is said to promote weight loss, while both improve heart health and reduce the symptoms of colds and seasonal allergies.

Potential disadvantages

While the health benefits of apple cider vinegar and honey have been studied individually, very little is known about the effects of consuming them together.

Possible effects on blood sugar and cholesterol

A study that examined a similar combination including grape vinegar and honey found some negative health effects (source).

During the 4-week study, participants who drank 250 ml of water daily with 4 teaspoons (22 ml) of a mixture of grape vinegar and honey and a little mint for flavour experienced a slightly increased resistance to insulin, a hormone that regulates blood sugar levels (source).

Increased insulin resistance is linked to type 2 diabetes (source).

In addition, levels of heart-protective HDL cholesterol (good cholesterol) fell at the end of the study.

Low HDL cholesterol is a risk factor for heart disease (source).

Bear in mind that this is a small, short-term study.

Further research is needed to confirm these results.

A study of the effects of honey and apple cider vinegar - rather than grape vinegar - is warranted.

Bear in mind that this is a small, short-term study.

Further research is needed to confirm these results.

A study of the effects of honey and apple cider vinegar - rather than grape vinegar - is warranted.

Can be harmful to the stomach and teeth

The acidity of apple cider vinegar can make acid reflux worse, although some people have reported that it improves their symptoms.

However, as there is no solid evidence to settle this debate, listen to your body's signals.

What's more, the acidity of apple cider vinegar has been shown to erode tooth enamel, which can increase the risk of tooth decay.

We therefore recommend diluting the vinegar in filtered water and rinsing your mouth with clean water after drinking it (source).

Further research is needed to determine the effects of combining it with honey.

Interestingly, some studies have shown that honey can help prevent gingivitis, cavities and bad breath (source).

May be high in sugar

Depending on the amount of honey you add, your mixture may be very high in sugar.

It is important to limit added sugars in your diet, as consuming too much can have negative effects on your overall health.

Too much added sugar - particularly in sweetened drinks - is linked to an increased risk of conditions such as heart disease and obesity (source).

Although small amounts of honey can form part of a healthy diet and even offer health benefits, it is important to enjoy it in moderation.

Summary

Drinking apple cider vinegar and honey can have its drawbacks, including negative effects on dental and stomach health.

More research is needed on the health effects and risks of this mixture.

Alleged effects on the body's alkalinity

The pH scale ranges from 0 to 14, or from the most acidic to the most alkaline.

Some people claim that consuming certain foods or supplements, such as apple cider vinegar and honey, can make your body more alkaline and prevent diseases such as cancer and osteoporosis (source).

However, your body has complex systems in place to maintain your blood pH between 7.35 and 7.45, which is necessary for your body to function properly.

If your blood pH falls outside this range, the consequences can be fatal (18Trusted Source, 19Trusted Source).

Foods and supplements, including a mixture of apple cider vinegar and honey, have little effect on blood alkalinity (source).

In fact, food only affects the pH level of your urine.

The question of whether apple cider vinegar can alter your body's acid-base balance in the long term needs to be studied (source).

Summary

Some people claim that apple cider vinegar can help alkalize your body and prevent disease.

However, your body closely regulates its blood pH levels, and food and supplements only affect the pH of your urine.

Best uses

In popular medicine, one tablespoon (15 ml) of apple cider vinegar and 2 teaspoons (21 grams) of honey are diluted in 240 ml of hot water and enjoyed as a comforting tonic before bedtime or on waking.

You can enjoy this hot mixture on its own or add lemon, ginger, fresh mint, cayenne pepper or ground cinnamon for flavour.

If you suffer from acid reflux or heartburn, it's best to drink it an hour before bedtime to reduce symptoms.

In addition, apple cider vinegar and honey are complementary ingredients in a culinary context.

Together they can make a wonderful base for dressings, marinades and pickles for pickled vegetables.

However, the safety of combining apple cider vinegar and honey for young children has not been studied.

It's best to consult your child's paediatrician before using this mixture as a home remedy.

In addition, children under the age of one should not eat honey because of the risk of botulism, a rare and potentially fatal disease caused by a bacterium (reliable source).

Summary

Apple cider vinegar and honey can be widely used in people over the age of one.

To drink it as a hot tonic, dilute the mixture in hot water before going to bed or on waking.

It can also be used in the kitchen to season salads, marinate meats and pickle vegetables.

Conclusion

Apple cider vinegar and honey are often combined in folk medicine.

The mixture is generally diluted in hot water and drunk before going to bed or getting up in the morning.

It is claimed to promote weight loss and improve seasonal allergies and blood pressure.

However, most research focuses on the effects of each ingredient separately.

Although we don't know enough about the health benefits of this blend, it can be a delicious and comforting drink to enjoy at the start or end of the day.

6 health benefits of apple cider vinegar, backed by science

Apple cider vinegar is a popular home remedy. People have been using it in cooking and medicine for centuries.

Many people claim that it can relieve a wide range of health problems, but you may be wondering what the research says.

Apple cider vinegar has a variety of health benefits, including antimicrobial and antioxidant effects.

In addition, evidence suggests that it may offer health benefits such as :

- help with weight loss
- reduce cholesterol
- reduction of blood sugar levels
- improve the symptoms of diabetes

However, there is little research on the subject and further studies are needed before it can be recommended as an alternative therapy.

This article looks at the evidence behind 6 possible health benefits of apple cider vinegar.

1. Rich in health-promoting substances

Apple cider vinegar is made in a two-step process (source).

First, the manufacturer exposes the crushed apples to yeast, which ferments the sugars and converts them into alcohol.

Then, the addition of bacteria further ferments the alcohol, transforming it into acetic acid - vinegar's main active compound.

Acetic acid gives vinegar its strong odour and sour flavour. Researchers believe that this acid is responsible for the health benefits of apple cider vinegar.

Cider vinegars contain 5 to 6 % of acetic acid (source).

Organic, unfiltered apple cider vinegar also contains a substance called mother, which consists of strands of proteins, enzymes and friendly bacteria that give the product a cloudy appearance.

Some people believe that the mother is responsible for most of its health benefits, although there are currently no studies to support this hypothesis.

Although apple cider vinegar does not contain many vitamins or minerals, it does offer a small amount of potassium.

Good quality brands also contain some amino acids and antioxidants.

Summary

Apple cider vinegar is made by fermenting the sugar in apples.

This turns them into acetic acid, which is one of the main active ingredients in vinegar and may be responsible for its health benefits.

2. Can help kill harmful bacteria

Vinegar can help kill pathogens, including bacteria (source).

People have traditionally used vinegar to clean and disinfect, and to treat nail fungus, lice, warts and ear infections.

Hippocrates, the father of modern medicine, used vinegar to clean wounds over 2,000 years ago.

Vinegar is also a food preservative.

Studies show that it prevents bacteria such as E. coli from growing in food and spoiling it (source).

If you are looking for a natural way to preserve your food, apple cider vinegar may help.

Anecdotal reports also suggest that diluted apple cider vinegar may help fight acne when applied to the skin, but there doesn't seem to be any solid research to back this up.

Summary

The main substance in vinegar - acetic acid - can kill harmful bacteria or prevent them from multiplying.

It has long been used as a natural disinfectant and preservative.

3. Can help reduce blood sugar and manage diabetes

To date, one of the most convincing applications of vinegar is in the treatment of type 2 diabetes.

Type 2 diabetes is characterised by high blood sugar levels caused by insulin resistance or an inability to produce insulin (source).

However, non-diabetics can also benefit from keeping their blood sugar levels within the normal range, as some researchers believe that hyperglycaemia is a major cause of ageing and various chronic diseases.

The most effective and healthiest way to regulate blood sugar levels is to avoid refined carbohydrates and sugar, but apple cider vinegar can also have a beneficial effect.

Research suggests that vinegar offers the following benefits for blood sugar and insulin levels:

A small study suggests that vinegar can improve insulin sensitivity by 19 to 34 % during a carbohydrate-rich meal and significantly reduce blood glucose and insulin response.
In a small study of 5 healthy people, vinegar reduced blood glucose levels by 31.4 % after eating 50 grams of white bread (source).

A small study in people with diabetes reported that drinking 2 tablespoons of apple cider vinegar before bed reduced fasting blood glucose levels by 4 % the following morning.

Numerous other human studies show that vinegar can improve insulin function and reduce blood sugar levels after meals (source).

If you are currently taking glucose-lowering medication, consult your doctor before increasing your intake of any type of vinegar.

Summary

Apple cider vinegar has shown great promise in improving insulin sensitivity and helping to reduce glycaemic reactions after meals.

4. Can help with weight loss

Perhaps surprisingly, studies show that vinegar may help people lose weight.

Several human studies show that vinegar can increase the feeling of satiety.

This can lead to eating fewer calories and losing weight.

For example, according to one study, taking vinegar with a high-carbohydrate meal increased the feeling of satiety, leading participants to eat 200 to 275 fewer calories for the rest of the day (source).

In addition, a study of 175 people suffering from obesity showed that daily consumption of apple cider vinegar led to a reduction in belly fat and weight loss:

- taking one tablespoon (15 ml) resulted in a loss of 1.2 kg taking 2 tablespoons (30 ml) resulted in a loss of 1.7 kg.

- It should be borne in mind, however, that this study lasted 3 months, so the actual effects on body weight seem rather modest.

That said, simply adding or subtracting a food or ingredient rarely has a significant effect on weight.

Long-term weight loss is achieved by adopting a useful and supportive diet and lifestyle.

Overall, apple cider vinegar can contribute to weight loss by promoting satiety, lowering blood sugar and reducing insulin levels.

Apple cider vinegar contains only about three calories per tablespoon, which is very low.

Summary

Studies suggest that vinegar can increase satiety and help you eat fewer calories, which can lead to weight loss.

5. Improves heart health in animals

Heart disease is one of the main causes of death (source).

Several biological factors are linked to your risk of heart disease.

Research suggests that vinegar may improve many of these risk factors.

However, most studies have been conducted on animals.

These animal studies suggest that apple cider vinegar can reduce cholesterol and triglyceride levels, as well as several other risk factors for heart disease (source).

Some studies on rats have also shown that vinegar reduces blood pressure, which is a major risk factor for heart disease and kidney problems (source).

However, there is no solid evidence that vinegar is beneficial to heart health in humans.

Researchers need to conduct further studies before drawing any firm conclusions.

Summary

Several animal studies have shown that vinegar can reduce blood triglycerides, cholesterol and blood pressure.

However, there is no solid evidence that it reduces the risk of heart disease in humans.

6. Can improve skin health

Apple cider vinegar is a common remedy for skin problems such as dry skin and eczema (source).

The skin is naturally slightly acidic.

Topical use of apple cider vinegar may help rebalance the skin's natural pH, improving the skin's protective barrier (source).

On the other hand, alkaline soaps and cleansers can irritate eczema, making symptoms worse.

Given its antibacterial properties, apple cider vinegar could, in theory, help prevent skin infections linked to eczema and other skin conditions.

Some people use apple cider vinegar diluted in a facial cleanser or toner.

The idea is that this can kill bacteria and prevent pimples.

However, a study of 22 eczema sufferers reported that apple cider vinegar soaks did not improve the skin barrier and caused skin irritation (source).

Consult your doctor before trying any new remedies, especially on damaged skin. Avoid applying undiluted vinegar to the skin, as it can cause burns (source).

Summary

Apple cider vinegar is naturally acidic and has antimicrobial properties.

This means it could help improve the skin barrier and prevent infections.

However, further studies are needed to determine the safety and efficacy of this remedy.

Dosage and instructions for use

The best way to incorporate apple cider vinegar into your diet is in the kitchen.

It's a simple addition to foods such as salad dressings and homemade mayonnaise.

Some people also like to dilute it in water and drink it as a beverage.

Common doses range from 1 to 2 teaspoons (5-10 ml) to 1 to 2 tablespoons (15-30 ml) per day mixed in a large glass of water.

It's best to start with small doses and avoid taking large quantities.

Too much vinegar can have harmful side effects, including erosion of tooth enamel and potential drug interactions.

Some dieticians recommend using organic, unfiltered apple cider vinegar containing 'mother'.

Bragg seems to be one of the most popular brands, which can be found online with reviews and ratings.

However, several other varieties are also available.

Summary

The usual dose of apple cider vinegar varies from 1 teaspoon to 2 tablespoons (10-30 ml) a day, used in cooking or mixed in a glass of water.

The essentials

Many websites and natural healthcare advocates claim that apple cider vinegar has exceptional health benefits, including boosting energy and treating illness.

Unfortunately, there is little research to back up most of the claims about its health benefits.

That said, some studies suggest that it may offer certain benefits, including killing bacteria, lowering blood sugar levels and aiding weight loss.

Apple cider vinegar seems to be safe, as long as you don't take excessive amounts.

It also has other non-health uses, including as a natural hair conditioner, skin care product and cleaning agent.

Take our unique "Learn how to make honey vinegar" course. The rare vinegar sought after by epicureans!

Training to become a master in the art of making honey vinegar.