If you make a face at the thought of sipping apple cider vinegar or think vinegars should be left to salad dressings, hear us out.

With only two ingredients — apple cider vinegar and water — this apple cider vinegar (ACV) drink is one of the healthiest beverages around.

Apple cider vinegar benefits

  • helps control blood sugar
  • can reduce body fat mass
  • promotes feelings of fullness
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It’s long been associated with weight loss, and studies have linked vinegar intake to the reduction of body fat mass and waist circumference over a 12-week period.

Additionally, consuming ACV with meals promotes a feeling of satiety and fullness, while lowering blood sugar levels. In fact, one small study found limited amounts of vinegar reduced blood sugar levels by over 30 percent after 95 minutes following consuming simple carbohydrates like white bread.

It’s was also linked to improving PCOS symptoms in one small study where participants took 15 milliliters (1 tablespoon) of ACV daily for more than 90 days.

The ideal amount per day depends on what you’re trying to counteract. For example, if you’re looking to manage your blood sugar, 1 to 2 tablespoons (diluted in 6-8 ounces of water) before meals is recommended, while 1 tablespoon (diluted) per day may help to counteract PCOS symptoms.

ACV should always be diluted in water and never consumed straight, as the acetic acid may burn your esophagus.

Try it: Add a splash of fresh lemon to this ACV drink to perk it up. To sweeten or make the vinegar flavor less pungent, consider also adding fresh mint leaves, a splash of no-sugar added fruit juice, or a touch of liquid stevia or maple syrup.

Star Ingredient: apple cider vinegar


  • 8 oz. cold filtered water
  • 1 tbsp. apple cider vinegar
  • ice
  • 1 tsp. fresh lemon juice or lemon slices (optional)
  • sweetener (optional)


  1. Stir the apple cider vinegar into a glass of cold filtered water. Add a splash of lemon juice, lemon slices, and ice, if desired.
  2. For variations, see the suggestions above.
Potential side effects of too much AVC include digestive side effects (like nausea), weakened dental enamel, and interactions with certain types of medication.

Tiffany La Forge is a professional chef, recipe developer, and food writer who runs the blog Parsnips and Pastries. Her blog focuses on real food for a balanced life, seasonal recipes, and approachable health advice. When she’s not in the kitchen, Tiffany enjoys yoga, hiking, traveling, organic gardening, and hanging out with her corgi, Cocoa. Visit her at her blog or on Instagram.