There’s a good chance you’ve seen TikTok videos about apple cider vinegar’s health benefits and everyday hacks. So were we. So the question arose: Is all the hype surrounding ACV true, or is it just an exaggerated claim? After all, can it actually be used to improve your health or clean your home?
Vinegar has a long history, dating back to at least 5,000 BC. Its uses are wide-ranging, including preservation, flavoring, pickles, and medicine. Apple cider vinegar, in particular, has antibacterial and antioxidant properties, and there is research to support at least some of the widespread claims about its health benefits.
Yes, apple cider vinegar has health benefits if taken in the right doses. Don’t overlook potential side effects before using it for your health. Here’s everything you need to know about the possible health benefits, side effects, and optimal dosage of apple cider vinegar.
For more content from kitchen to wellness, we’ll show you if nonstick cookware is safe to use and 11 foods you shouldn’t eat as a staple.
What is apple cider vinegar or ACV?
From talking refrigerators to iPhones, our experts can help make the world a little less complex.
Apple cider vinegar is made by fermenting apples, sugar, and yeast. Over several weeks, yeast digests the sugar and creates alcohol. When this happens, natural bacteria convert the alcohol to acetic acid, which gives apple cider vinegar its pungent smell and taste.
When purchasing apple cider vinegar, you have two options: filtered and pasteurized, or raw and unfiltered. The cloudy precipitate that collects at the bottom of the bottle is the “mother” of bacteria and yeast. Some speculate that mothers may provide health benefits because they contain trace amounts of healthy bacteria and probiotics.
Apple cider vinegar can be used in the kitchen and around the house, as well as for your health.
Deodorants Preservatives Dressings or vinaigrettes Cleaners Toners Marinades Fruit and vegetable cleaners Denture cleaners Hair rinses Dandruff treatments Herbicides Mouthwashes Anna Gragert/CNET From refrigerators to iPhones, our experts make the world a little less complex. We will help you reduce it.
4 Apple Cider Vinegar Health Benefits You Should Know
Although more research is needed, several small to medium-sized studies have shown the benefits of apple cider vinegar for some health issues and as a potential weight loss aid.
1. May help control blood sugar levels and diabetes
According to the Centers for Disease Control and Prevention, up to 95% of people with diabetes have type 2 diabetes. According to registered dietitian and diabetes educator Amelia Tee, type 2 diabetes is caused by insulin resistance. Insulin resistance is “when cells in the body do not respond properly to insulin, leading to increased levels of sugar or glucose in the blood.” new york.
Even if you don’t have diabetes, it’s best to keep your blood sugar levels in the normal range. Studies have shown that apple cider vinegar can improve insulin response and lower blood sugar levels after meals.
Consuming apple cider vinegar before bed has also been shown to lower fasting blood sugar levels after waking up. If you have diabetes, be sure to consult your doctor before taking ACV, especially if you are taking medication due to possible side effects.
“ACV alone does not lower blood sugar levels and should not be considered as a replacement for diabetes medications,” Ti said.
Read more: The Atlantic Diet: Why eating whole, local foods can improve your health
2. Kills harmful bacteria
People who want to preserve food naturally may want to consider using apple cider vinegar. It is a known pathogen killer and includes microorganisms such as Staphylococcus and Candida.
Vinegar is a popular preservative in Korea because it can prevent the growth of E. coli and norovirus in food. E. coli can cause food poisoning, but the bactericidal effect of acetic acid contained in apple cider vinegar can prevent food poisoning from occurring.
Read more: 12 Best Probiotic Foods to Eat for Gut Health
3. May lead to weight loss
Another useful benefit of apple cider vinegar is its ability to aid in weight loss. ACV has been shown to help with satiety (feeling full) when taken before or during meals.
In one study, participants reduced their calorie intake by approximately 200 to 275 calories when apple cider vinegar was combined with a meal. Over a three-month period, participants who consumed 1 to 2 tablespoons of ACV per day saw up to 3.7 pounds of weight loss and reduced body fat.
4. May improve cholesterol levels
High cholesterol and triglyceride levels can increase your risk of heart disease.
Incorporating up to 1 ounce of apple cider vinegar a day with a low-calorie diet may reduce total cholesterol and triglycerides, while also increasing HDL “good” cholesterol.
People with type 2 diabetes may see positive results on their total cholesterol and triglyceride levels when they add 0.5 ounces of ACV to their diet.
Read more: 7 Money Saving Tips for Eating Healthy on a Budget
Possible side effects of apple cider vinegar to be aware of
Although there are benefits to using apple cider vinegar, there are also potential side effects to consider. High acidity can cause the enamel on your teeth to peel away, and once it does, it cannot be replaced. Drinking the undiluted solution may damage your esophagus and throat.
Other potential side effects of apple cider vinegar include:
Can cause hypokalemia (low potassium levels) Can interact with diuretics, insulin, and other medications Can cause nausea and vomiting Can weaken tooth enamel Excessive intake can cause burns and ulcers in the esophagus (throat).
Diluting with water or juice not only makes ACV more palatable, but also reduces the risk of damaging your throat and teeth. A tablespoon or two of either in combination may cure an upset stomach.
Marisa Moore, RD, MBA, RDN, LD also advises: Eat a balanced, whole diet for overall health and well-being. ”
How much apple cider vinegar should I drink per day?
The dosage of apple cider vinegar depends on the reason you are using it. In general, Ti says, “We recommend drinking 1 teaspoon to 1 tablespoon of ACV diluted in 6 to 8 ounces of warm water before meals.”
If you wish to drink it, please dilute it with water, your favorite juice, tea, etc. You can also mix it into your favorite foods, such as dressings and vinaigrettes, or make your own mayonnaise.
There are also many ready-made apple cider vinegar drinks on the market, which may give you a more pleasant experience with ACV. You can find these drinks from brands like Bragg, Poppi, Remedy, and Sidekick Sodas. Your local health and grocery stores may also carry these, so keep an eye out if you’re interested in apple cider vinegar drinks.
You can also add 1-2 cups to your bath to treat skin problems. Make a wet wrap by mixing 1 tablespoon of ACV with a glass of water and soaking gauze or cotton in the solution.
To use apple cider vinegar as a hair rinse, mix up to 2 tablespoons with 1 cup of water and pour into shampooed hair. Wait about 5 minutes and then rinse. It dries easily, so use sparingly. ACV can irritate the scalp, so a weaker dilution may be better.
Annick Vanderschelden/Moment/Getty Images
conclusion
Although some studies have found benefits of apple cider vinegar, more research is needed to definitively prove how beneficial ACV is. It may help control weight loss, type 2 diabetes, blood sugar levels, and cholesterol, and can also prevent the growth of harmful bacteria on food. Drinking undiluted apple cider vinegar can cause tooth enamel erosion and throat damage. Mixing ACV with water or juice before taking it can help prevent tooth and throat damage. As with any natural remedy, consult your doctor before trying apple cider vinegar and do a skin test before using it on your skin.
“The benefits of adopting an overall healthy lifestyle, including a nutritious and balanced diet, adequate hydration, regular physical activity and exercise, quality sleep, and stress management, include: Remember, it’s much bigger than a single food, drink or supplement,” concludes Tee. “There are no quick fixes, and ACV is by no means a miracle solution.”
