Apple cider vinegar is a well-known home remedy. It has been used for centuries in medicine and cooking.
It is claimed that it relieves a variety of health problems. However, you might be curious about the scientific evidence.
Apple cider vinegar is rich in health benefits, including antioxidant and antimicrobial properties.
Evidence suggests that it may have health benefits such as:
- aiding weight loss
- Reduce cholesterol
- lowering blood sugar levels
- Diabetic complications can be treated by improving your diabetes symptoms
There is not much research on the subject, so it cannot be recommended as an alternative treatment.
This article examines the evidence supporting 6 potential health benefits of apple cider vinegar.
1. High in Healthful Substances
Two-step Apple cider Vinegar making process
- The first step is to expose the crushed apples to yeast. Yeast is added to apple juice to break down the sugars and turn them into alcohol.
- Then, bacteria are added, which converts the alcohol into acetic acid. This bacteria is what is known as the mother
Vinegar’s strong, sour taste and flavor is due to acetic acid. Research suggests that apple cider vinegar’s health benefits are due to acetic acid. Cider vinegars contain 5-6% acetic acid.
Mother is an organic, unfiltered, apple cider vinegar that contains strands of protein, enzymes and friendly bacteria. It is the catalyst that gives rise to vinegar. This gives the product a murky appearance.
Although some believe the mother is responsible for most of the health benefits, there are no current studies that support this belief.
Although apple cider vinegar doesn’t contain many vitamins and minerals, it does have a small amount potassium. Some quality brands contain amino acids and antioxidants.
SUMMARY- The fermentation of sugar from apples is what makes apple cider vinegar. This converts the sugar from apples into acetic acid. It may also be responsible for vinegar’s health benefits.
2. Helps to Kill Harmful Bacteria
Vinegar is a natural way to kill bacteria and other pathogens.
Vinegar has been used for centuries to clean and disinfect, treat nail fungus, lice and warts, as well as to treat ear infections and nail fungus.
Hippocrates, who was the father of modern medicine used vinegar to clean wounds over 2,000 years ago.
Vinegar can also be used as a food preserver. It inhibits bacteria such as E., according to studies. It prevents E. coli from growing in food and spoiling it.
Apple cider vinegar is a natural way for food preservation.
A few reports have also suggested that diluted apple cider vinegar could be used to treat acne, although there isn’t any solid research to support this.
SUMMARY- Acetic acid, the main ingredient in vinegar, can kill harmful bacteria and prevent them from multiplying. Acetic acid has been used for centuries as a natural disinfectant and preservative.
3. May Lower Blood Sugar and Help Manage Diabetes
One of the most compelling uses of vinegar to treat type II diabetes is currently being tested.
Type 2 diabetes is characterized by high blood sugar levels due to insulin resistance or inability to make insulin.
People without diabetes may also be able to benefit from maintaining their blood sugar levels within the normal range. Researchers believe high blood sugar levels can lead to aging and other chronic diseases.
Reducing refined sugars and carbs is the best and healthiest way to control blood sugar. However, apple cider vinegar might be beneficial.
According to research, vinegar has the following benefits for insulin and blood sugar levels:
- One small study found that vinegar could increase insulin sensitivity by 19-34% when eaten with high carb meals. It also significantly lowers blood sugar, and improves insulin response.
- A small study with 5 healthy individuals found that vinegar reduced blood sugar by 31.4% following 50g of white bread.
- A study of people with diabetes found that 2 tablespoons of apple cider vinegar prior to bedtime reduced fasting blood glucose by 4%.
- Many other studies have shown that vinegar can increase insulin function and lower blood sugar after meals.
According to the National Centers for Complementary and Integrative Health, it is very important that people don’t replace medical treatment with unproven products.
Talk to your doctor if you are currently on blood-sugar-lowering medication before increasing your vinegar intake.
SUMMARY- It has been shown to be very effective in improving insulin sensitivity, and helping to lower blood sugar after meals.
4. May Aid Weight Loss
Not surprisingly, studies have shown that vinegar can help people lose weight.
Numerous human studies have shown that vinegar can increase your feeling of fullness. This could lead to eating less calories and losing weight.
One study found that vinegar taken with high-carb meals led to increased hunger and prompted participants to consume 200-275 fewer calories during the day.
A study of 175 obese people showed that apple cider vinegar daily consumption was associated with weight loss and lower belly fat.
- 1 teaspoon (15mL) resulted in a loss of 2.6 lbs (1.2 kg).
- 2 tablespoons (30mL) resulted in a loss of 3 pounds (1.7kg)
Keep in mind, however, that the study lasted for three months and the actual effects on body fat seem very modest.
However, a simple change in the amount of one ingredient or food can have a significant impact on your weight. Adopting a supportive lifestyle and a healthy diet can help you lose weight over time.
Apple cider vinegar can help you lose weight by increasing your satiety, lowering your blood sugar and lowering insulin levels.
Apple cider vinegar is very low in calories.
SUMMARY- Research suggests that vinegar may increase your feelings of fullness, and make you eat fewer calories. This could lead to weight loss.
5. Increases the Heart Health of Animals
Heart disease is the leading cause of death.
There are many biological factors that can increase your risk of developing heart disease.
Vinegar may be able to reduce some of these risk factors, according to research. Many of these studies were done on animals.
These animal studies show that apple cider vinegar may lower cholesterol and triglyceride, along with other risk factors for heart disease.
Studies in rats also showed that vinegar can lower blood pressure. This is a risk factor for kidney disease and heart attack.
There is not enough evidence to prove that vinegar has any positive effect on heart health. More research is needed before any conclusions can be drawn.
SUMMARY- Numerous animal studies have shown vinegar has the ability to lower blood triglycerides and cholesterol as well as blood pressure. There is not strong evidence that vinegar reduces the risk of developing heart disease in humans.
6. May Boost Skin Health
Apple cider vinegar is an effective remedy for skin conditions such as dry skin and Eczema.
Skin is naturally slightly acidic. The use of topical apple cider vinegar can help to balance the skin’s natural pH and improve the protective skin barrier.
Alkaline soaps or cleansers can irritate eczema and make symptoms worse.
Apple cider vinegar’s antibacterial properties could help to prevent skin infections related to eczema or other skin conditions.
You can use diluted Apple cider vinegar as a face wash, or toner. It is believed that it can kill bacteria, and prevent spots.
One study of 22 patients with eczema found that apple cider vinegar soaks didn’t improve skin barrier or cause skin irritation.
Before you try any new treatments, especially for damaged skin, talk to your doctor. Avoid using undiluted vinegar on the skin as it can cause irritation.
SUMMARY- Apple cider vinegar is naturally acidic, and has antimicrobial qualities. It could improve skin protection and help prevent infection. More research is needed to determine if this treatment is safe and effective.
How To Use Apple Cider Vinegar
Apple cider vinegar can be used in cooking as a way to include it in your diet. It can be used in simple ways, such as adding it to salad dressings or homemade mayonnaise.
People also enjoy diluting it with water to make it a drink. Common daily dosages are 1-2 teaspoons (5-10mL) and 1-2 tablespoon (15-30mL), each day, mixed in large glasses of water.
Start with low doses of vinegar and try to avoid large quantities. Too much vinegar can have side effects including tooth enamel erosion, drug interactions and possible drug interactions.
Some dietitians recommend organic, unfiltered apple cider vinegars with “mother” as the source.
SUMMARY- Apple cider vinegar is usually used in cooking and mixed with water.
The Bottom Line
Numerous websites and natural healthcare advocates claim apple cider vinegar offers exceptional health benefits. These include boosting energy and treating diseases.
There is very little evidence to support claims of its health benefits.
However, there are some studies that suggest it might have some health benefits such as killing bacteria and lowering blood sugar levels.
As long as you don’t consume too much apple cider vinegar, it is safe.
You can also use it for other non-healthy purposes such as natural hair conditioners, skin care products, and cleaning agents.
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