advantages of apple cider vinegar
Health Benefits Of Drinking Apple Cider Vinegar : Apple cider vinegar (ACV) is a type of vinegar made with crushed fermented apples, yeast, and sugar. It’s used as an ingredient in foods such as salad dressings, pickles, and marinades.
For many years, people have also used it as a home remedy for everything from fighting germs to preventing heartburn. More recently, research has shown that it might have some real health benefits, such as helping reduce blood sugar levels and aiding weight loss.
While there’s not a lot of evidence of these benefits, ACV is generally harmless – as long as you use it correctly. And it contains some of the same nutrients as apple juice, including B vitamins as well as antioxidants called polyphenols.
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Apple Cider Vinegar Benefits
It may help with weight loss.
It may lower cholesterol.
It may lower blood sugar.
support healthy blood glucose levels
lower cholesterol levels
support a healthy microbiome due to the probiotics it contains
One study showed that taking 1-2 tablespoons of ACV a day helped people following a reduced-calorie diet lose a few extra pounds. But the study was small and short-term, following 39 people for 12 weeks. It didn’t record what the study subjects ate on their diets or how much they exercised. Further, it wasn’t blinded, which means people in the group who got ACV knew they were getting it.
Some researchers thought the vinegar’s acetic acid might speed up metabolism, but the data didn’t bear this out. It may be that people lost more weight because of the placebo effect. Or perhaps the acetic acid made them nauseated, which caused them to eat less.
The same small study that reported that ACV boosted weight loss also found that it lowered the total cholesterol levels of study subjects who took it. It also increased their “good” cholesterol and lowered levels of triglycerides (fats in the blood). Other studies have had similar findings. Experts caution that we need more research to fully understand this link.
Several smaller studies have reported that taking a tablespoon or two could lower your blood sugar after meals. The effect was moderate, and we need more research to know exactly how it works. Keep in mind that vinegar can’t replace diabetes medications and a healthy lifestyle, but it should be safe to add to your treatment plan.
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Does ACV work for belly fat?
The 39 people in the weight loss study also decreased their visceral adiposity index, an estimate of how much deep-belly fat the body contains. This visceral fat, which surrounds the organs in your belly area, is thought to be especially risky for health. But the study’s small size and other flaws mean that it doesn’t prove that ACV is effective in fighting belly fat.
How should I consume apple cider vinegar?
Now that we know the benefits and risks of apple cider vinegar, let’s talk about how to incorporate it into your diet.
“Aside from the noted risks, apple cider vinegar is considered safe for consumption in small amounts,” Wohlford says.
If you choose to consume apple cider vinegar, here’s how Wohlford suggests doing so safely.
Use apple cider vinegar in cooking
Looking for ways to add apple cider vinegar into your recipes? Wohlford suggests it can be used in: salad dressings
sauces
marinades
pickling
Other Uses for Apple Cider Vinegar?
Lower blood pressure. One study in rats suggests that ACV could help with high blood pressure, but no studies involving humans back this up. High blood pressure can be a serious condition, so medical treatment and a healthy lifestyle are essential.
Ease acid reflux. Many people swear by ACV as a remedy for heartburn and acid reflux. But there’s no research to prove it works for those conditions. Ask your doctor if you could try it to ease your discomfort. Start with small amounts, diluted in water.
Provide eczema relief. Some people with eczema use it to ease their skin symptoms. But some studies reported that it had little effect and irritated some people’s skin. Ask your dermatologist if it’s OK for you to try it.
Kill germs. There’s some evidence that ACV (along with lemon juice) can keep bacteria like salmonella from growing on salad greens. But it doesn’t protect wounds against infection.
Improve hair health. Some people use it as a hair rinse to ease dandruff or remove product buildup. There’s no proof it works for these things. But it does contain things that fight bacteria and fungi, which could promote hair health.
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