Apple cider vinegar is a famous home remedy. For centuries people have used it in cooking and medicine.
Many people claim that a wide range of health complaints can be relieved, what the research says may be wondered
There are many healthful properties in apple cider vinegar, including antimicrobial and antioxidant effects. More to this evidence recommends that it may offer health benefits, such as aiding weight loss, reducing cholesterol, lowering blood sugar levels, and improving the symptoms of diabetes.
However, little research exists, but before it can be recommended as an alternative therapy further studies are needed.
This article shows the evidence behind 6 possible health benefits of apple cider vinegar.
- High in healthful substances
Apple cider vinegar is prepared via a two-step process.
First, crushed apples to yeast are exposed by the manufacturer, which ferments the sugars and turns them into alcohol. Next, to further ferment the alcohol bacteria is added, turning it into acetic acid which is the main active compound in vinegar.
Strong sour smell and flavor is given by acetic acid to vinegar. It is believed by researchers that this acid is responsible for apple cider vinegar’s health benefits. Cider vinegar contain 5–6% acetic acid
A substance called mother is present in the organic and unfiltered apple cider vinegar, 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 the health benefits of apple cider vinegar, although there are no studies currently to support this.
Apple cider vinegar offers a small amount of potassium as it does not contain many vitamins or minerals. Good quality brands also contain some amino acids and antioxidants.
- Can help kill harmful bacteria
Pathogens, including bacteria can be killed with vinegar
Conventionally, people have used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections.
Hippocrates, the father of modern medicine, more than 2,000 years ago used vinegar to clean wounds.
Vinegar is also a food preservative, and studies have shown that it inhibits bacteria like E. coli from growing in and spoiling the food
Apple cider vinegar could help if looking for a natural way to preserve food.
Anecdotal reports also recommend but any strong research to confirm this is not available that diluted apple cider vinegar could help with acne when applied to the skin.
- May help lower blood sugar levels and manage diabetes
One of the most convincing applications of vinegar till date is helping treat type 2 diabetes.
Type 2 diabetes is classified by high blood sugar levels which is caused by insulin resistance or the inability to produce insulin
However, benefit can also be taken by people without diabetes 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 many chronic diseases.
Avoiding refined cards and sugar is the most effective and healthiest way to regulate blood sugar levels, but apple cider vinegar may also have a beneficial effect.
Research recommends that vinegar offers the following benefits for blood sugar and insulin levels:
- Vinegar may improve insulin sensitivity by 19–34% suggested by a small study during a high carb meal and significantly lower blood sugar and insulin response.
- In 5 healthy people a small study conducted, where vinegar reduced blood sugar by 31.4% after eating 50 grams of white bread
- A small study in people having diabetes reported that before bedtime consuming 2 tablespoons of apple cider vinegar reduced fasting blood sugar by 4% the following morning
- Various other studies in humans show that after meals vinegar can improve insulin function and lower blood sugar levels
The National Centers for Complementary and Integrative Health (NCCIH) says that it’s very important that unproven health products should not be replaced with medical treatment
Check with the healthcare provider before increasing the intake of any type of vinegar if blood-sugar-lowering medications are already being taken
- Aiding weight loss
Perhaps surprisingly, studies have shown that vinegar could help people in losing weight.
Several human studies show that increase in feelings of fullness can be due to vinegar. This can lead to eat fewer calories and in losing weight.
Moreover, a study showed that in 175 people with obesity 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, it is to be kept in mind that this study went on for 3 months, so the actual effects on body weight seem to be rather modest.
With that said, adding or subtracting single foods or ingredients simply will have a noticeable effect rarely on weight. It’s depends on the entire diet or lifestyle that creates long-term weight loss.
As a whole, apple cider vinegar may contribute to losing weight by promoting satiety, lowering blood sugar, and decreasing insulin levels.
About three calories per tablespoon are only contained in apple cider vinegar, which is very low.
- Improves heart health in animals
Heart disease is one of the leading causes of death is heart disease
Several biological factors are connected to risk of heart disease.
Research suggests that several of these risk factors can be improved with vinegar. However, many of the studies were been done in animals.
These animal studies recommend that cholesterol can be lowered and triglyceride levels with apple cider vinegar, as well as several other heart disease risk factors
Some studies in rats have also shown outcomes that vinegar reduces blood pressure, as being a major risk factor for heart disease and kidney problems
However, there is no proper evidence that vinegar benefits heart health in humans. Before reaching any strong conclusions more studies needs to be done by researchers
Dosage and how to use it
The best way to include apple cider vinegar into the diet is to use it in cooking. This is a simple addition to foods like salad dressings and homemade mayonnaise.
Some people also prefer to dilute it in water and drink it as a beverage. Common dosages mixed in a large glass of water range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoon (15–30 mL) per day
It will be better to start with small doses and avoid taking large amounts. Harmful side effects can be caused by using too much vinegar, including tooth enamel erosion and potential drug interactions.
Some dietitians suggest using organic, unfiltered apple cider vinegar that contain mother.
The bottom line
Various websites and natural healthcare proponents have claimed that apple cider vinegar has exceptional health benefits, including boosting energy and treating disease.
However, there’s little research unfortunately to support most claims about its health benefits.
That being said, some studies recommend it may offer some advantages, including killing bacteria, lowering blood sugar levels, and promoting weight loss.
As long as excessive amounts are not taken, apple cider vinegar appears to be safe.
It also has many other non-health-related uses, including as a natural hair conditioner, skin care product, and cleaning agent.