|What Is Apple Cider Vinegar|
|Apple Cider Vinegar Benefits|
|Apple Cider Vinegar Side Effects|
|Apple Cider Vinegar Dosage|
|The Bottom Line|
Apple cider vinegar is a well-known home remedy for a variety of ailments. For hundreds of years, people have used it in cooking and medication.
It has antimicrobial and antioxidant properties, among other things. According to the claims of many people, Apple cider vinegar alleviates a large variety of health concerns.
In addition, research suggests that it may have health benefits, including:
- Aiding weight loss
- Cholesterol reduction
- Decreasing blood sugar levels
- Helping to alleviate symptoms of diabetes
Before we suggest it as an alternative therapy, there is a need for more research.
What Is Apple Cider Vinegar?
The formation of apple cider vinegar involves mixing apples and yeast.
The sugar in the apples is converted into alcohol by the yeast. Adding bacteria to the mix ferments the alcohol into acetic acid.
Acetic acid accounts for about 5–6% of the weight of apple cider vinegar. It is regarded as a “weak acid,” but it has relatively strong acidic properties when concentrated.
The vinegar also has trace amounts of water and other acids, vitamins, and minerals in small quantities.
Researchers have found that acetic acid and apple cider may help people lose weight by promoting fat burn and weight loss, decreasing blood sugar levels, and increasing insulin sensitivity.
Apple Cider Vinegar Benefits
Let’s have a closer look at some of the major benefits of drinking apple cider vinegar:
- Rich In Healthy Substances
Making apple cider involves two steps.
After crushing apples, the alcohol is produced by exposing them to yeast. Second fermentation occurs when bacteria are added to the alcohol, converting it to acetic acid, the main active compound in vinegar.
Its strong sour smell and flavor are due to acetic acid. According to researchers, this acid is responsible for the health benefits of apple cider vinegar. Acetic acid makes up 5–6 percent of cider vinegar.
Even though apple cider vinegar is devoid of vitamins and minerals, it contains small amounts of potassium.
- Helps Kill Harmful Bacteria
Vinegar can help in the killing of pathogens such as bacteria.
Many people rely on vinegar for cleaning and sanitizing their homes, treating ear infections and nail fungus.
Aside from its culinary uses, vinegar is a food preservative. Studies prove that it prevents the growth of bacteria like E. coli, which can spoil food.
If you’re looking for a natural way to preserve food, apple cider vinegar may be of assistance.
Anecdotal reports also indicate that applying diluted apple cider vinegar to the skin may help with acne. Still, there isn’t any strong research to back this up.
- May Help In Lowering Blood Sugar Levels
One of the most convincing applications of vinegar to date is in the treatment of type 2 diabetes.
Type 2 diabetes is identified by elevated blood sugar levels caused by insulin resistance or the failure to produce insulin.
People without diabetes, on the other hand, can benefit from maintaining healthy blood sugar levels because some researchers believe that high blood sugar levels are a significant cause of aging and various chronic diseases.
Avoiding refined carbs and sugar is the most efficient and safest way of regulating blood sugar levels, but apple cider vinegar may also help.
According to research, vinegar has the mentioned benefits for blood sugar and insulin levels:
- According to a small study, vinegar may improve insulin sensitivity by 19–34 percent during a high carb meal and considerably lower blood sugar and insulin response.
- After consuming 50 g of white bread, vinegar reduced blood sugar by 31.4 percent in a similar study of 5 healthy individuals.
- A recent study of diabetics found that ingesting two tablespoons of apple cider vinegar before bedtime lowered fasting blood sugar by 4% the next morning.
- Several other studies indicate that apple cider vinegar can improve insulin function and lower blood sugar levels after meals.
- According to the National Centers for Complementary and Integrative Health (NCCIH), people mustn’t substitute untested health products for medical treatment.
If you are currently taking blood-sugar-lowering medications, consult your doctor before increasing your vinegar consumption.
- May Aid Weight Loss
Surprisingly, research suggests that vinegar can help with weight loss.
Several human studies have found that apple cider vinegar can boost feelings of fullness. This can result in consuming fewer calories and, ultimately, weight loss.
According to one study, consuming vinegar with a high-carb meal enhances feelings of fullness, causing people to consume 200–275 fewer calories the rest of the day.
To sum up, apple cider vinegar may help with weight loss by increasing satiety as well as decreasing blood sugar and insulin levels.
Apple cider vinegar has only three calories per tablespoon, which is extremely low.
- May Improve Skin Health
Apple cider vinegar is a popular treatment for skin conditions such as eczema and dry skin. In fact there are many uses of apple cider vinegar for skin.
The skin is slightly acidic by nature. Topical apple cider vinegar may help restore the skin’s natural pH, thereby improving the protective skin barrier.
Alkaline soaps and cleansers, on the other hand, may irritate eczema, intensifying symptoms.
Because of its antibacterial properties, apple cider vinegar may be useful in preventing skin infections associated with eczema and other skin disorders.
Many people use distilled apple vinegar as a face wash or toner. The idea is that it will kill bacteria while also preventing spots.
Before trying new remedies, particularly on damaged skin, consult your doctor. You should not apply undiluted vinegar directly to the skin as it can cause burns.
Apple Cider Vinegar Side Effects
Unfortunately, apple vinegar has many negative side effects. This is particularly true for high dose consumption.
Even though small doses are generally safe and healthy, consuming excessive amounts can be hazardous and even deadly.
- Causes Delayed Stomach Emptying
Apple cider vinegar significantly lowers the rate at which food exits the stomach and reaches the lower digestive tract. This helps to prevent blood sugar spikes. Its absorbance into the bloodstream is slowed as a result.
This factor, however, may aggravate symptoms of gastroparesis, a common condition that affects people with diabetes.
Because the nerves in the stomach do not function properly in gastroparesis, food remains in the stomach for an extended time and is not emptied at a normal rate.
Heartburn, bloating, and nausea are all signs of gastroparesis. Timing insulin with meals is difficult for people with type 1 diabetes with gastroparesis since it is difficult to predict how long food will take to absorb fully.
One prospective study included ten patients with type 1 diabetes and gastroparesis.
Compared to normal water, consuming two tablespoons (30 mL) of apple cider vinegar mixed with water considerably increases the amount of time food remains in the stomach.
More research is required to fully understand the influence of apple cider vinegar on blood sugar levels.
- Digestive Side Effects
Some people may experience unpleasant digestive symptoms after consuming apple cider vinegar.
Apple cider vinegar and acetic acid have been shown in animal and human studies to reduce appetite and enhance feelings of fullness, resulting in a natural decrease in calorie consumption.
However, one controlled study suggests that indigestion may reduce appetite and food ingestion in some situations.
People who consumed a drink containing 25 g (0.88 ounces) of apple cider vinegar observed less desire to eat and substantially more nausea, especially when the vinegar was mixed with a distasteful drink.
- Dental Erosions
Acidic foods and beverages are shown in studies to erode tooth enamel.
Although soft drinks and fruit juices have received more attention, researches indicates that the acetic acid present in apple cider vinegar may also erode tooth enamel.
In one lab experiment, wisdom tooth enamel was soaked in various kinds of vinegar with pH levels spanning from 2.7 to 3.95. After 4 hours, the vinegar caused a 1–20 percent loss of minerals from the teeth.
A case study revealed that consuming 1 cup (237 mL) of undiluted apple cider vinegar per day as weight-loss support caused significant dental decay in a 15-year-old kid.
- Throat Burns
Apple cider vinegar has the potential to burn the esophagus (throat).
Acetic acid from the vinegar is the most common acid that causes throat burns to study harmful liquids unintentionally swallowed by young kids.
Researchers recommend that vinegar be treated as a “potent caustic substance” and stored in childproof bottles.
According to one case report, an apple cider vinegar tablet ended up causing burns after being lodged in a woman’s throat. The woman claimed she was in pain and had trouble swallowing for six months after the event.
- Skin Burns
When applied to the skin, apple cider vinegar can cause burns due to its highly acidic nature.
In one case study, a 14-year-old kid suffered from nose erosions after usage of apple cider vinegar to eliminate two moles according to a protocol she read about on the web.
In another case, a 6-year-old boy with several health issues suffered leg burns after his mother used apple cider vinegar to cure a leg infection.
Several other anecdotal reports of burn injuries were caused by applying apple cider vinegar to the skin on the internet.
There are also several reports of skin burns resulting from using apple cider vinegar to treat moles and infections.
Apple Cider Vinegar Dosage
Cooking is the ideal way to use apple cider vinegar in your food intake. It’s a basic ingredient that you can add to salad dressings and freshly made mayo.
Some people enjoy diluting it with water and drinking it as a beverage. The recommended daily dose ranges from 1–2 teaspoons (5–10 mL) to 1–2 tablespoons (15–30 mL) mixed in a glass of water.
It is best to begin with low doses and avoid large amounts. Too much vinegar can have negative side effects such as tooth enamel erosion and possible drug interactions.
The Bottom Line
Apple cider vinegar has many health benefits.
However, to stay safe and avoid side effects, it is critical to carefully monitor the amount you intake. While consuming a small amount can unlock several benefits of vinegar, using more isn’t always better and can even be dangerous.