Apple Cider Vinegar Diet | Apple Cider Vinegar Benefits
Vinegar Diet: Does it really work...Women's Health.
What Are the Possible Health Benefits of Apple Cider Vinegar?
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ACV has garnered super food status, and fans of the vinegar say that it can cure nearly everything that ails you (weight gain, digestive issues, skin woes).
Truth is, there are few studies that support these uses, so while you can add it to your diet without significantly upping your risk for weight gain, it’s best to stay realistic about it.
But does apple cider vinegar actually work to help you lose weight?
There is some evidence that acetic acid can be good for weight loss, since it targets body fat, explains Carol Johnston, Ph.D., R.D., associate director of the nutrition program at Arizona State University, who has done extensive research on the subject.
When you consume small amounts of acetic acid through apple cider vinegar, it activates your metabolism to help your body use fat as a form of energy rather than storing it, Johnston says.
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One way ACV is weight loss friendly is it has very few calories. Yet you may also have heard that some people take a shot or tablespoon of apple cider vinegar to stimulate fat burning. The fact of the matter is, taking ACV will likely do little to actually change your body composition or weight.
As registered dietitian Katherine Zeratsky points out for the Mayo Clinic, this thought doesn’t have scientific support behind it — and the only way to actually lose weight is through a generally healthy diet and by incorporating fitness into your routine. The advice is far less flashy than supplementing with something as trendy as ACV, but it’s exactly what really works.
What Are the Side Effects of Apple Cider Vinegar?
When consumed in moderation, ACV is generally safe.
side effects include:
Low blood sugar when combined with diabetes medication or insulin.
Tooth erosion, according to a 2014 study in Clinical Laboratory.
Chemical skin burns, noted a study published in June 2015 in the Journal of Clinical and Aesthetic Dermatology.
Esophageal burns.
A Final Word About Using Apple Cider Vinegar…
You can use apple cider vinegar on more than just salads. The ingredient may help you control your blood sugar and can be part of a healthy diet.
But don’t rely on it as a magic weight loss cure or to control chronic health conditions just yet.
High in healthful substancesApple cider vinegar is made via a two-step process.
First, the manufacturer exposes crushed apples to yeast, which ferments the sugars and turns them into alcohol. Next, they add bacteria to further ferment the alcohol, turning it into acetic acid — the main active compound in vinegar.
Acetic acid gives vinegar its strong sour smell and flavor. Researchers believe this acid is responsible for apple cider vinegar’s health benefits. Cider vinegar is 5–6% acetic acid.
Organic, unfiltered apple cider vinegar also contains a substance called mother, which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance.
Some people believe that the mother is responsible for most of its health benefits, although there are currently no studies to support this.
While apple cider vinegar does not contain many vitamins or minerals, it offers a small amount of potassium. Good quality brands also contain some amino acids and antioxidants.
Apple cider vinegar is made by fermenting the sugar from apples. This turns them into acetic acid, which is a main active ingredient in vinegar and may be responsible for its health benefits.
Can help kill harmful bacteriaVinegar can help kill pathogens, including bacteria.
Vinegar is also a food preservative, and studies show that it inhibits bacteria like E. coli from growing in and spoiling food.
If you’re looking for a natural way to preserve your food, apple cider vinegar could help.
Anecdotal reports also suggest that diluted apple cider vinegar could help with acne when applied to the skin, but there doesn’t seem to be any strong research to confirm this.
The main substance in vinegar — acetic acid — can kill harmful bacteria or prevent them from multiplying. It has a history of use as a disinfectant and natural preservative.
May help lower blood sugar levels and manage diabetes
To date, one of the most convincing applications of vinegar is helping treat type 2 diabetes.
Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin.
However, people without diabetes can also benefit from keeping their blood sugar levels in the normal range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases.
The most effective and healthiest way to regulate blood sugar levels is to avoid refined carbs and sugar, but apple cider vinegar may also have a beneficial effect.
Research suggests that vinegar offers the following benefits for blood sugar and insulin levels:
A small study suggests vinegar may improve insulin sensitivity by 19–34% during a high carb meal and significantly lower blood sugar and insulin response.
In a small study in 5 healthy people, vinegar reduced blood sugar by 31.4% after eating 50 grams of white bread.
A small study in people with diabetes reported that consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the following morning.
Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals.
The National Centers for Complementary and Integrative Health (NCCIH) says it’s very important that people do not replace medical treatment with unproven health products.
If you’re currently taking blood-sugar-lowering medications, check with your healthcare provider before increasing your intake of any type of vinegar.
Apple cider vinegar has shown great promise in improving insulin sensitivity and helping lower blood sugar responses after meals.
May aid weight lossPerhaps surprisingly, studies show that vinegar could help people lose weight.
Several human studies show that vinegar can increase feelings of fullness. This can lead you to eat fewer calories and lose weight.
For example, according to one study, taking vinegar along with a high carb meal led to increased feelings of fullness, causing participants to eat 200–275 fewer calories throughout the rest of the day.
Furthermore, a study in 175 people with obesity showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss:
taking 1 tablespoon (12 mL) led to a loss of 2.6 pounds (1.2 kg)
taking 2 tablespoons (30 mL) led to a loss of 3.7 pounds (1.7 kg)
However, keep in mind that this study went on for 3 months, so the true effects on body weight seem to be rather modest.
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That said, simply adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. It’s your entire diet or lifestyle that creates long-term weight loss.
Risks and Side Effects of Apple Cider Vinegar
Apple cider vinegar is high in acidity and that means it can erode tooth enamel, hurt your throat, or upset your stomach when consumed in excess. For that reason alone, you should never go beyond the recommended dosages.
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Also, remember that the health benefits of apple cider vinegar are still under review. Until hard evidence comes in, don’t believe that apple cider vinegar is the miracle cure that others purport it to be. What’s important is that you take things one step at a time and see what works for you. Should you have a serious ailment or condition, always talk to a doctor first.
Here are some other risks to bear in mind:
Apple cider vinegar can sometimes lead to a drop in potassium levels, causing potential harm to your muscles and nerves.
One study concluded that apple cider vinegar slowed the rate of digestion amongst people suffering from type 1 diabetes, making it harder for those people to control their blood sugar levels.
Apple cider vinegar can potentially hinder the effectiveness of other medications, including diabetes drugs, heart medications, diuretics, and laxatives.
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