The benefits of Apple Cider vinegar as a home remedy are very popular and people have used it for centuries in cooking and medicines.
Moreover, people claim that it can relieve a large number of health complaints, however, you may wonder what the research says.
It has a number of beneficial and healthful properties including antimicrobial and antioxidants effects.
Many people aim to add healthy and natural choices to their diet to improve their life.
And this is why apple cider vinegar is a talk of talk as it has different effects on health, food, and natural remedies.
Interestingly, it has different health benefits like aiding in weight loss, reduced cholesterol, lowering your blood sugar levels, and improving the signs and symptoms of diabetes.
However, there is a need for further studies before it is recommended as an alternative therapy.
An important thing to note is that apple cider vinegar is not going to change your life drastically, rather you will have to take steps for a healthier and balanced diet for this remedy to work.
What is Apple Cider Vinegar?
Apple vinegar is made from apples and more specifically, fermented apples.
To make this vinegar, apple juice or crushed apples are exposed to yeast and by doing this, the natural sugar from them undergoes the process of fermentation over time.
It then changes into alcohol. However, the difference is that apple vinegar is fermented twice, once to make alcoholic cider and then to make vinegar.
It might sound crazy, but drinking apple cider vinegar can have different health benefits.
Aside from different health benefits, it is great for reducing cravings by inducing satiety which means it’s great for weight loss and maintaining a healthy lifestyle.
Dosage of Apple Cider Vinegar
You can use vinegar in cooking, baking, and salad dressings, and moreover as a preservative.
It contains acid in it, therefore, drinking it directly is not recommended. It can cause problems like erosion of the teeth’ enamel if you consume too much of it.
Moreover, apple vinegar adds a tangy taste to your marinades and salad dressings, so you can add a splash of your favorite sauces and stew for an extra flavor.
You can also use it in jarring and pickling, as its acidity kills bacteria that cause food to spoil.
Moreover, if you want to drink it for health benefits, you can add 1 to 2 tbs to warm water and tea.
Nutrients in Apple Vinegar
Apple vinegar is a powerhouse as it contains different nutrients. Because of these nutrients, it has so many different health benefits.
The nutritional composition of apple cider vinegar is:
- amino acids
- 2 calories per tbs.
Benefits of Apple Cider Vinegar
Apple cider vinegar has a number of health benefits ranging from maintaining weight to reducing blood sugar levels and maintaining cholesterol levels.
Let us begins with the list and we will dig into more details that can help you live a healthy and balanced life.
Apple Vinger is a natural laxative and it improves digestion, lowers blood sugar levels, improves insulin sensitivity, increases satiety, and helps to lose or maintain a healthy weight.
Moreover, helps to reduce belly fat, however, cholesterol, lowers blood pressures and improves heart health and prevents the risk of getting cancer, and slows the growth of cancer cells.
1# Helps in Weight Loss
Interestingly, vinegar helps to lose weight in many people. Studies suggest that using it can help increase the feeling of fullness and can lead to eating fewer calories, thus losing weight.
For instance, a study found that taking apple cider vinegar with a high-carb meal leads to increased feelings of fullness.
Therefore, causing participants to eat 200-275 fewer calories through the rest of the day.
Another study published found that people with obesity showed that daily consumption of apple cider vinegar leads to a reduction in belly fat and weight loss.
According to this study:
- 1 tbs or 15mL of Apple Cider Vinegar leads to 2.6 or 1.2 kg fat loss
- 2 tbs or 30 mL leads to 3.7 pounds or 1.7 kg fat loss.
However, keep in mind that this study went on for 3 months, therefore, the effects on the body were rather modest.
With that said, you cannot lose weight by just adding or subtracting a food item in your diet, rather adopting a healthy lifestyle and supportive diet and lifestyle habits.
Overall, adding apple vinegar to the diet can help by promoting satiety, lowering blood sugar, and reducing insulin levels which is the cause of diabetes.
Moreover, it contains only 3 calories per tbs, so it aids in weight loss.
2# Preventing Diabetes
Apple vinegar is beneficial for people with diabetes.
If you have a family history of diabetes then you should consider taking apple vinegar to decrease the risk of developing it.
Studies show that it helps to reduce blood sugar levels when one is fasting which is beneficial for people who are facing difficulty reducing or regulating blood sugar levels.
Moreover, many doctors recommend a healthy diet and regular exercise for people with diabetes.
In case you have diabetes and are taking insulin or prescription drugs, then you should talk to your doctor before adding it to your daily routine.
Apple cider vinegar can cause your potassium levels to drop, therefore, consult your doctor.
The most effective way to manage diabetes is reducing the intake of carbs and sugar, however, apple vinegar can have a beneficial effect.
Research suggests that vinegar offers the following benefits for blood sugar and insulin levels:
A study suggests that vinegar can help improve insulin sensitivity by 19 to 34% during a high carb meal and lower blood sugar levels and insulin response.
Another study found that people with diabetes when consuming 2 tbs of apple cider vinegar before bedtime shows a reduction in fasting sugar by 4% the following morning.
A number of studies in humans show that vinegar can improve insulin functions in your body and lower blood sugar levels after meals.
The National Centers for Complementary and Integrative Health, NCCIH suggests that it is vital for people to not replace medical treatment with unproven health products.
Apple vinegar is made in 2 steps, introducing yeast to crushed apples which ferment it and then adding bacteria to further ferment the alcohol turning it into acetic acid, which is the main component of vinegar.
Acetic acid is the reason why vinegar has a strong sour smell and flavor.
Researchers believe that this acid is responsible for giving different health benefits. Apple vinegar contains about 5 to 6% acetic acid.
Moreover, organic and unfiltered apple vinegar contains a mother which consists of strands of protein, enzymes, and friendly bacteria that gives it a murky appearance.
According to many people, a mother is a substance giving the most health benefits, thus they choose such an organic type of apple vinegar.
4# Helps to Kill Harmful Bacteria
Vinegar he’s to kill pathogens like viruses and bacteria in your body.
People for centuries have used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections.
Hippocrates, the father of modern medicine used vinegar to clean wounds more than 2,000 years ago.
Anecdotal reports suggest that diluted apple vinegar can help reduce acne, however, there is no strong research that supports this theory.
5# Preventing Cancer
Studies indicate that apple cider vinegar can help in the prevention of cancer because it promotes health.
There are different factors that contribute to the development of cancer and we still have a long way to go in terms of prevention and treatment of cancer.
We do know that apple vinegar can help to reduce the risk of cancer and also slow down cancer cell growth.
However, anyone should not replace treatment for cancer or a healthy lifestyle for those who want to reduce the chances of developing different types of cancer.
6# Improving Skin Health
One of the most common remedies for dry skin and eczema is apple cider vinegar.
Naturally, the skin is slightly acidic, and using topical vinegar can help to balance the pH of the skin, therefore, improving the protective skin barrier.
However, alkaline soaps and cleansers can irritate eczema and make the symptoms worse.
Due to the antibacterial properties of apple vinegar, it can prevent skin infections, theoretically.
Some people use diluted vinegar in a face was to tones to help kill bacteria and prevent spots.
However, some small studies indicate that it can cause irritation in people with eczema.
Therefore, it is important to talk to your doctor before trying remedies, especially on damaged skin as sometimes it can cause burns.
Possible Risks and Side Effects
Although the effects of apple cider vinegar are supported by different studies, however, more studies are required.
As it is highly acidic, drinking a lot of vinegar can damage your teeth, hurt your throat and even upset your stomach.
Although some studies have shown promising results, however, drinking apple vinegar has no proven effect on weight loss.
It can cause your potassium levels to drop as well. Your muscles and nerves need this nutrient to work in a proper manner.
It may interfere with the working of some medications. These include diabetes and heart disease drugs as well as diuretics.
Due to high dosage, it can also cause acid reflux, according to small studies
According to a study, people with type 1 diabetes faced due to apple cider vinegar, slows the rate of food and liquids movement out of your stomach to your intestines.
Thus managing your blood sugar levels becomes harder.
The Bottom Line
Man people explain and swear by the effects and natural remedies of apple cider vinegar, however, there is less evidence to support this claim.
But some studies suggest that it can offer some benefits like killing bacteria, lowering blood sugar levels, and helping manage cholesterol.
Apple vinegar is safe to use as long as you take it in a moderate amount.
If you suffer from a disease like cancer or diabetes, it is important to consult the doctor before using it as it might interfere with the workings of medications and make your illness worse.