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Vinegar has been used for thousands of years for everything from pickling and preserving to medicine. In recent years, the antimicrobial and antioxidant properties of apple cider vinegar have put it in the spotlight. These features can improve your health and, as a bonus, help clean up around the house. But in addition to the benefits of apple cider vinegar, there are proper dosages and some risks you should know about before you try.
What is Apple Cider Vinegar or ACV?
When you combine apples, sugar and yeast and let it ferment, it creates apple cider vinegar. Over several weeks, the yeast will digest the sugar to make alcohol. When this happens, the natural bacteria will convert the alcohol into acetic acid, which is where the sharp smell and taste of apple cider vinegar comes from.
You have two options when buying apple cider vinegar: filtered and pasteurized, or raw and unfiltered. The cloudy sediment that collects at the bottom of the bottle is the “mother”, which is a combination of bacteria and yeast. Some speculate that it is the mother that provides the health benefits, as it contains traces of healthy bacteria and probiotics.
Apple cider vinegar can be used in the kitchen, around the house and for your health as:
- Deodorant
- Preservative
- Dressing or vinaigrette
- Cleaner
- Facial tonic
- Marinades
- Washing fruits and vegetables
- Denture cleaner
- Hair rinse
- Dandruff treatment
- Weed killer
- Mouthwash
4 Health Benefits of Apple Cider Vinegar You Should Know
Although more research is needed, several small and medium-sized studies show benefits of apple cider vinegar for some health problems and as a potential weight loss aid.
1. May help control blood sugar and diabetes
Until 95% of diabetics have type 2 diabetesaccording to the Centers for Disease Control and Prevention. Type 2 diabetes is caused by insulin resistance, which is “when cells in the body don’t respond properly to insulin, leading to increased levels of sugar or glucose in the blood,” according to Amelia Youregistered dietitian and diabetes educator in New York.
Even if you don’t have diabetes, it’s best to keep your blood sugar in the normal range. Studies have shown that apple cider vinegar can improve insulin response and lower blood sugar after eating.
It has also been shown that consuming apple cider vinegar before bed reduce fasting blood sugar after waking up. Be sure to talk to your doctor before taking ACV if you have diabetes, especially if you are taking medication for potential side effects.
“ACV alone will not lower blood sugar levels and should not be considered a substitute for diabetes medication,” says Tee.
Read more: The Atlantic Diet: Why Eating Whole Local Foods Can Improve Your Health
2. Kills harmful bacteria
Those looking to preserve food naturally may want to consider using apple cider vinegar. That is known pathogen killerwhich includes microbes like staph and candida.
Vinegar is a popular preservative in Korea because it can prevent E. coli and norovirus from growth in food. E. coli can cause food poisoning when consumed, but the bactericidal effects of the acetic acid in apple cider vinegar can prevent that from happening.
Read more: 12 Best Probiotic Foods for Gut Health
3. May lead to weight loss
Another benefit of apple cider vinegar that can be useful is its ability to help weight loss. When taken before or during meals, ACV has been shown to help satiety (feeling full).
In one study, participants ate approx 200 to 275 calories less when apple cider vinegar is combined with a meal. Over the course of three months, they saw participants taking one to two tablespoons of ACV per day up to 3.7 pounds in weight loss and reducing body fat.
4. It can improve cholesterol levels
High cholesterol and triglyceride levels can increase the risk of heart disease.
Incorporating up to an ounce of apple cider vinegar into your day, along with a low-calorie diet, can reduce total cholesterol and triglycerides while increasing HDL “good” cholesterol.
Those with type 2 diabetes can also see positive results on the level of total cholesterol and triglycerides when they add half an ounce of ACV to their diet.
Read more: 7 money-saving tips for healthy eating on a budget
Potential side effects of apple cider vinegar to watch out for
While there are benefits to using apple cider vinegar, there are also disadvantages potential side effects consider. High acidity can wear away tooth enamel, which won’t come back once it’s gone. It can cause damage to your esophagus or throat if you drink it undiluted.
Here are some other potential side effects of apple cider vinegar:
- May cause hypokalemia (low potassium)
- May interact with diuretics, insulin, and other medications
- May cause nausea or vomiting
- It can weaken tooth enamel
- May cause esophageal (throat) burns or ulcers when consumed in excess
Washing it down with water or juice not only makes ACV more palatable, but can also reduce the risk of throat and tooth damage. Combining one or two spoons with one or the other can also cure an upset stomach.
Marisa MooreMBA, RDN, LD, Registered Dietitian Nutritionist, also advises: “It’s important to remember that no food is a silver bullet. If you decide to include apple cider vinegar, do so safely and with a focus on maintaining a balanced diet for your overall health and well-being.”
How much apple cider vinegar should you drink per day?
The dosage of apple cider vinegar depends on the reason you are using it. In general, Tee states, “I recommend 1 teaspoon per tablespoon of ACV diluted in 6-8 oz of warm water before meals.
If you want to drink it, dilute it with water or your favorite juice or tea. You can also eat it by including it in your favorite foods, especially in dressings, vinaigrettes and even when making your own mayonnaise.
There are also a lot of prepared ones apple cider vinegar drinks there, which can make ACV more palatable. You can find these drinks from brands like Bragg, Poppy, Remedi, and Sidekick Sodas. Local health stores and even grocery stores may carry them, so keep an eye out if you’re interested in apple cider vinegar drinks.
You can also add a cup or two to your bath for skin problems. A wet compress can be made by mixing a tablespoon of ACV with a cup of water and then soaking gauze or cotton in the solution.
To use apple cider vinegar as a hair rinse, mix up to two tablespoons with a cup of water, then pour over your hair after shampooing. Wait for five minutes and then rinse. It can be drying, so use sparingly. ACV can also irritate the scalp, so a lower dilution may be better.
Conclusion
Although some studies have found the benefits of apple cider vinegar, we need more research to definitively prove how beneficial ACV is. It can help with weight loss, control type 2 diabetes, blood sugar and cholesterol, and can also prevent the growth of harmful bacteria on food. Drinking undiluted apple cider vinegar can cause tooth enamel erosion or throat damage. Mixing ACV with water or juice before consumption can prevent damage to the teeth and throat. As with any natural remedy, talk to your doctor before trying apple cider vinegar and do a skin test before using it on your skin.
“Remember that the benefits of adopting an overall healthy lifestyle (eg, a nutritious and balanced diet, adequate hydration, regular physical activity/movement, good sleep, stress management, etc.) far outweigh the benefits of any food, drink, or supplement,” he concludes. You. “There is no quick fix and ACV is definitely not a miracle solution!”
