Apple cider vinegar has been around for thousands of years and has a variety of uses. The herb was used as a cure for coughs and illnesses in ancient times. As a weight reduction assistance, acid reflux cure, and other uses, apple cider vinegar is becoming more popular.
With dietitian Beth Czerwony, MS, RD, CSOWM, LD, we'll take a look at the potential health advantages of apple cider vinegar as well as the research behind some of its most popular health claims.
What is apple cider vinegar, and how does it work?
It is apple juice that has been fermented two times, which is what apple cider vinegar is. Crushed apples are combined with yeast, sugar, or another carbohydrate in the first step. Naturally occurring bacteria and yeasts ferment the juice over a period of many weeks, converting the carbs into pure alcohol. Then, during a second fermentation phase, the alcohol is converted to acetic acid, resulting in the creation of apple vinegar.
Apple cider vinegar, whether pasteurised or unpasteurized, may be purchased at shops. Raw apple cider vinegar is the most often used kind of vinegar for health reasons since it has a higher concentration of naturally occurring bacteria and yeast. The hazy sediment in the bottle is made up of these compounds, which are referred to as "the mother."
The nutritional value of apple cider vinegar
When you glance at the nutrition information label, you will see that apple cider vinegar does not include significant quantities of vitamins, minerals, or calories. According to Czerwony, the possible health advantages of this drug may be discovered in components that are not included on the normal nutrition label.
Acetic acid, which is formed during the fermentation process, is the main reason for the popularity of apple cider vinegar. This acid has the potential to provide a number of health advantages.
Raw apple cider vinegar also includes the following nutrients:
- Natural probiotics (friendly bacteria), which may be beneficial to your immune system and gastrointestinal health, may be found in many foods.
- Antioxidants are compounds that may protect your body's cells from being damaged.
In what ways can apple cider vinegar enhance the body's health?
According to some research, apple cider vinegar may be beneficial to your health. However, according to Czerwony, the majority of these studies are tiny and need more study to support their conclusions. Among the potential advantages of ACV are the following:
Bringing blood sugar levels down
One of the most prominent health benefits of apple cider vinegar is its ability to help people with diabetes and blood sugar management. A limited number of studies have shown that eating apple cider vinegar after a meal will help to reduce your blood glucose levels (sugar). It is possible that this will be beneficial for persons who have Type 2 diabetes or prediabetes.
However, don't anticipate vinegar to be the only thing that helps to keep your blood sugar levels under control. As Czerwony explains, "apple cider vinegar may help reduce your blood glucose levels a bit, but not much." "A good diet and activity regimen are essential for preventing or managing diabetes."
Preventing and treating acid reflux
Acid reflux, gastroesophageal reflux disease (GERD), or gastroesophageal reflux disease (GERD) - whatever you choose to call it, it's a painful condition. Apple cider vinegar is often regarded as an effective acid reflux treatment.
Apple cider vinegar's ability to relieve heartburn is not supported by scientific evidence. However, if your doctor says it's okay, there's probably no danger in trying it. What a gastroenterologist has to say about utilising apple cider vinegar to treat acid reflux may be found here.
Loss of weight
When it comes to losing weight, any small boost may make a difference. Additionally, apple cider vinegar may be beneficial for weight reduction.
According to one tiny piece of research, using apple cider vinegar in a balanced diet may help individuals lose more weight than they would otherwise. However, these results have not been supported by large-scale, controlled investigations. Get the inside scoop on the apple cider vinegar diet from a Czerwony expert.
Using Apple Cider Vinegar: A Quick Guide
Apple cider vinegar gives marinades and salad dressings a tart kick that they otherwise wouldn't have. You may also add a dash to your favourite sauces and stews to give them a little additional zing.
Apple cider vinegar is widely used in canning and pickling, among other things. The acidity of the solution destroys microorganisms that might cause food to go bad.
Apple cider vinegar has a number of negative consequences.
Apple cider vinegar contains a strong acidity that erodes dental enamel, which can never be replaced once it has been lost to the mouth. If you drink it directly, it may potentially cause damage to your oesophagus.
Dilute the solution to reduce the likelihood of these issues occurring. Using a tablespoon, fill a cup halfway with warm water. Using this method, you may reduce the quantity of acid that hits your teeth and throat.
Some of the other probable negative effects of apple cider vinegar are as follows:
- Apple cider vinegar and low potassium levels: If you have low potassium levels (hypokalemia), avoid using apple cider vinegar since it may aggravate the condition.
- Medications and apple cider vinegar interactions: Apple cider vinegar has been shown to interact with a number of medications, including insulin and diuretics (water pills). Whether you are on any drugs, check with your doctor to see if using apple cider vinegar is safe for you.
- Apple cider vinegar may cause nausea and vomiting in certain persons who are unable to tolerate the flavour and acidity of the vinegar. If using it makes you feel unwell, discontinue use.
Apple cider vinegar is also available in the form of tablets or gummies, among other forms. There is no standard dosage, so read the advice on the product label or consult your doctor to determine how much is safe for you to consume. A third-party mark of approval should be sought for any brand you are considering.
Is it necessary to use apple cider vinegar?
According to the available research, apple cider vinegar is safe for the majority of individuals when consumed in modest doses. However, Czerwony warns that it should not be used to treat any medical concerns since it has not been authorised by the FDA.
You should see your doctor before using apple cider vinegar or any other natural health cure if you are on medication or have a medical issue. And, if you're given the green light, try a dash of apple cider vinegar in your next cup of tea.
