Benefit of apple cider vinegar and how to use it

The Many Health Benefits of Apple Cider Vinegar

Apple cider vinegar has become increasingly popular as a health tonic in recent years. Made from fermented apple juice, apple cider vinegar is rich in acetic acid and probiotics that provide a range of potential health benefits. This article explores some of the main ways that incorporating apple cider vinegar into your diet may improve your health and wellbeing.

Supporting Weight Loss

One of the most popular uses of apple cider vinegar is for weight loss. Vinegar contains acetic acid, which has been shown to reduce appetite and increase feelings of fullness. This can help you eat fewer calories and lose excess weight. Studies have found that consuming apple cider vinegar with meals can increase satiety after eating. In one study, obese individuals who took a tablespoon of apple cider vinegar daily with meals lost more weight than the control group. The acetic acid in the vinegar is thought to be responsible for these appetite and weight regulating effects. To get the benefits, add 1-2 tablespoons of apple cider vinegar to a glass of water and drink it before your main meals. The acetic acid provides the health benefits, while diluting it prevents potential side effects from the acidity.

Regulating Blood Sugar Levels

Apple cider vinegar may also be beneficial for regulating blood sugar levels, especially for individuals with insulin resistance or diabetes. The acetic acid in apple cider vinegar appears to block enzymes that digest starches. This slows the spike in blood sugar levels after carb-heavy meals. Several studies have found apple cider vinegar can improve insulin sensitivity and lower fasting blood sugar and post-meal glucose levels in people with diabetes. Make sure to consult your doctor before using apple cider vinegar if you take medication for diabetes. To regulate blood sugar, take 2 tablespoons of apple cider vinegar diluted in water before meals. The acetic acid provides the benefits, so make sure to use vinegar with at least 5% acidity.

Lowering Cholesterol

Consuming apple cider vinegar may support heart health by helping lower cholesterol levels. Acetic acid is thought to inhibit an enzyme that synthesizes cholesterol in the liver. Animal studies have found vinegar was able to reduce LDL cholesterol and triglyceride levels. A human study showed apple cider vinegar lowered triglycerides and total cholesterol, while raising beneficial HDL cholesterol. Include 1-2 tablespoons of apple cider vinegar in your diet daily to potentially improve cholesterol numbers.

Detoxification with Antioxidants

Raw, unfiltered apple cider vinegar contains antioxidants like polyphenols from apples. These antioxidants can help eliminate free radicals and detoxify the body of harmful toxins. The main antioxidant in apple cider vinegar is chlorogenic acid. It is one of the top antioxidants found in apples and is retained during the fermentation process. Chlorogenic acid neutralizes free radicals that can damage cells and cause disease. Try adding 1-2 tablespoons of raw apple cider vinegar to detox water, teas, or smoothies.

Improving Heartburn with Probiotics

The probiotics in unpasteurized apple cider vinegar may be beneficial for digestive issues like heartburn. Raw apple cider vinegar contains healthy bacteria from the fermentation process. The good bacteria support gut health and proper digestion, preventing acid reflux. Studies show probiotic supplements can reduce heartburn severity and frequency. While more research is needed on apple cider vinegar specifically, its probiotic content may provide similar relief for occasional heartburn.

The Takeaway

Incorporating apple cider vinegar into your diet provides a wide range of potential benefits, from weight loss and blood sugar control to improved cholesterol numbers and heartburn relief. Be sure to use raw, unfiltered apple cider vinegar to get the most health benefits from its unique combination of acetic acid and probiotics. Start with small amounts (1-2 tablespoons) diluted in water or tea and gradually increase the dosage to avoid any side effects. Also, check with your doctor before using apple cider vinegar if you have any ongoing health conditions or take medications.

F.A.Q.

Here are the answers to the 8 most frequently encountered questions about the benefits of apple cider vinegar:

1. Is apple cider vinegar healthy?

Yes, apple cider vinegar is healthy. It contains acetic acid and probiotics that provide a range of potential health benefits, including anti-inflammatory, better blood sugar control, improved blood fats, lower blood pressure, and antioxidant effects[1].

2. Can apple cider vinegar aid weight loss?
Yes, apple cider vinegar can aid weight loss. The acetic acid in vinegar has been shown to reduce appetite and increase feelings of fullness, which can help you eat fewer calories and lose excess weight. Studies have found that consuming apple cider vinegar with meals can increase satiety after eating, and obese individuals who took a tablespoon of apple cider vinegar daily with meals lost more weight than the control group[1][2].

3. Does apple cider vinegar lower cholesterol?
Yes, consuming apple cider vinegar may support heart health by helping lower cholesterol levels. Acetic acid is thought to inhibit an enzyme that synthesizes cholesterol in the liver. Animal studies have found vinegar was able to reduce LDL cholesterol and triglyceride levels. A human study showed apple cider vinegar lowered triglycerides and total cholesterol, while raising beneficial HDL cholesterol[1].

4. Can apple cider vinegar regulate blood sugar levels?
Yes, apple cider vinegar may be beneficial for regulating blood sugar levels, especially for individuals with insulin resistance or diabetes. The acetic acid in apple cider vinegar appears to block enzymes that digest starches, slowing the spike in blood sugar levels after carb-heavy meals. Several studies have found apple cider vinegar can improve insulin sensitivity and lower fasting blood sugar and post-meal glucose levels in people with diabetes[1][3].

5. Does apple cider vinegar have antioxidant properties?
Yes, raw, unfiltered apple cider vinegar contains antioxidants like polyphenols from apples. These antioxidants can help eliminate free radicals and detoxify the body of harmful toxins. The main antioxidant in apple cider vinegar is chlorogenic acid, which neutralizes free radicals that can damage cells and cause disease[1].

6. Can apple cider vinegar help with heartburn?
Yes, the probiotics in unpasteurized apple cider vinegar may be beneficial for digestive issues like heartburn. Raw apple cider vinegar contains healthy bacteria from the fermentation process, which support gut health and proper digestion, preventing acid reflux. Studies show probiotic supplements can reduce heartburn severity and frequency[1][2].

7. What are the potential side effects of apple cider vinegar?
Drinking apple cider vinegar ‘neat’ (on its own) can damage your throat and esophagus, causing pain and inflammation. It can also worsen heartburn and acid reflux. Drinking apple cider vinegar (even when diluted) can also erode the enamel on your teeth. If you are going to drink apple cider vinegar, it’s important that you dilute it by adding water[4].

8. How does apple cider vinegar affect digestion?
Apple cider vinegar can improve digestion by increasing stomach acid production, which helps break down food and absorb nutrients. The probiotics in apple cider vinegar also support gut health and proper digestion, preventing acid reflux and other digestive issues[1][2].

Citations:
[1] http://www.pritikin.com/your-health/healthy-living/eating-right/7-questions-about-apple-cider-vinegar-answered-by-experts.html
[2] mydr.com.au/nutrition-weight/apple-cider-vinegar/
[3] http://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar
[4] http://www.everydayhealth.com/diet-nutrition/diet/apple-cider-vinegar-nutrition-facts-health-benefits-risks-more/
[5] http://www.bestfoodfacts.org/8-apple-cider-vinegar-questions/
[6] http://www.skybright.co.nz/2021/10/organic-apple-cider-vinegar-faqs/
[7] http://www.forbes.com/health/body/apple-cider-vinegar-benefits/
[8] http://www.uchicagomedicine.org/forefront/health-and-wellness-articles/debunking-the-health-benefits-of-apple-cider-vinegar