Apple cider vinegar has been used for generations as a flavor enhancer, and preservative, and for treating a variety of ailments. Its natural anti-bacterial properties have led to its use as a tonic and used by many people as a natural home remedy.
With some people showing increased weight loss results in certain studies, apple cider vinegar use has increased among people as a natural weight loss drink.
While scientific evidence seems to suggest that it can perhaps reduce blood sugar levels and curb cravings, the effects of weight loss are still dependent on various other factors.
Here we’ve committed to separate fact from fiction and to find out the true health benefits of using apple cider vinegar. We’ve also listed some of the potential side effects that should be considered while using apple cider vinegar.
• What is apple cider vinegar – Its various uses in cooking
• What are its benefits and how it interacts with the body
• How much apple cider vinegar should you take every day – the limits of daily use
• The best time to take apple cider vinegar – Morning vs evening
• Who needs to use apple cider vinegar
• Apple cider vinegar and weight loss – how it can help support your weight loss
• The truth revealed – Scientific facts on using apple cider vinegar
• Apple cider vinegar vs Lemon water – which is better?
• Side effects to consider while using apple cider vinegar
• Suggestions for safe use – Things to note while using apple cider vinegar
• Final thoughts
What Is Apple Cider Vinegar?
Apple cider vinegar is fermented apple juice that is made by adding yeast into unfiltered and unsweetened apple cider. It has a distinct sour taste and strong smell from the formation of acetic acid during the fermentation process.
Apple cider vinegar has become a popular kitchen staple with a variety of culinary uses in all sorts of recipes such as salad dressings, sauces, hot beverages, homemade cakes, candies, etc.
Due to its antimicrobial properties, a lot of people use apple cider vinegar to clean fruits and vegetables and generally to improve their health in various ways because of its rich nutrient density.
Because it is so easy to prepare at home, apple cider vinegar has become a popular home remedy.
What Are The Benefits Of Drinking Apple Cider Vinegar?
Apple cider vinegar is known for packing many healthful nutrients and providing a good source of useful antioxidants. When taken regularly, it has been found to bring a host of health benefits such as:
- Controlling blood sugar and blood pressure levels
- Preventing infections thanks to its anti-bacterial properties
- Improving cardiovascular health
- Improving acne and promoting skin health
- Combating dandruff and increasing hair shine and health
- Soothing indigestion
- Aiding weight loss
- Regulating PH levels and detoxifying the body of harmful free radicals, etc.
How Much Apple Cider Vinegar Should You Drink A Day?
Most health experts recommend that you take between 15-30 ml doses of apple cider vinegar mixed with water or other beverages.
It is highly advised that you avoid taking more than 30 ml every day to avoid the negative effects of taking apple cider vinegar like teeth enamel erosion, slower digestion, lowering potassium levels, etc.
If you have any known gastrointestinal issues or other health problems, please talk with your healthcare professional to work out the safe usage of apple cider vinegar.
What Is The Best Time To Take Apple Cider Vinegar?
While there is no definite scientific evidence to support which is better – morning or evening dose, there are some health benefits that you gain from both.
There is some evidence that shows apple cider vinegar taken in the morning may accelerate fat burn and aid faster weight loss. The natural detoxifying effects of apple cider vinegar are best utilized when taken with an empty stomach in the morning.
Some people can’t handle the strong sour taste of apple cider vinegar in the morning. When taken before bedtime, it has been found to regulate better blood sugar levels and ease digestion.
So it generally depends on your preferences and what you are trying to gain with your dosage of apple cider vinegar.
Who Should Drink Apple Cider Vinegar?
Apple cider vinegar can be part of a healthy lifestyle routine for anyone due to the various health benefits it is found to offer. Reduced risk for cancer, protection against heart disease and fighting infections, etc. are some of the major health benefits observed.
For those looking to lose weight, apple cider vinegar can be extremely useful with two tablespoons each day having been found to help dieters lose nearly twice as much weight in 3 months.
It can be helpful to those trying to manage blood sugar levels as well.
What Does Apple Cider Vinegar Do For Weight Loss?
Apple cider vinegar has been found to promote satiety when taken before meals. So, it can help curb hunger and cravings and thereby, bring down the calorie consumption every day.
Apple cider vinegar can also help manage better blood sugar levels which are very useful for those with diabetes to manage their weight.
Although taking apple cider vinegar alone may not directly lead to weight loss, the numerous health benefits provided by it can support a faster and healthier weight loss journey for anyone.
Scientific Facts On Using Apple Cider Vinegar
- Apple cider vinegar is high in healthful substances such as acetic acid, probiotics, and numerous antioxidants.
- It has powerful anti-bacterial properties and can be used as a natural preservative for various foods and also as a disinfectant.
- In a 2012 Dutch Study, women who consumed a cup of apple cider vinegar daily in North African culture, achieved greater weight loss.
- It can lower cholesterol and triglyceride levels, as well as several other heart disease risk factors according to certain animal studies.
- Studies in rats have shown that vinegar lowers blood pressure.
- A study on 175 people with obesity showed that daily use of apple cider vinegar led to reduced belly fat and weight loss.
Which Is Better – Lemon Water Or Apple Cider Vinegar?
Both lemon and water and apple cider vinegar have a lot to offer for promoting overall wellness.
The citric acid lemon water packs a bunch of healthy phytonutrients, Vitamin C, and prebiotic fiber that supports your gut health and your immune system.
The acetic acid apple cider vinegar also brings many healthful substances including the mother, which is a probiotic mixture of the useful gut microbiome. The anti-microbial properties of apple cider vinegar also support your immune system functions in fending off infections and reducing inflammation.
Although compared to lemon water, apple cider vinegar can be stronger and may not be ideal for those with sensitive digestion, the effectiveness is at least on par, if not greater, with lemon juice.
Side Effects Of Consuming Apple Cider Vinegar
Although apple cider vinegar is extremely healthy and provides abundant health benefits when used in moderation, too much of it can pose various health risks.
- Delay in food movement: Apple cider vinegar can slow down the rate at which food leaves the stomach into the lower digestive tract. This can slow the absorption of nutrients in the gut and can worsen symptoms of gastroparesis.
- Lowers potassium levels: When consumed in large quantities regularly, apple cider vinegar can lower potassium levels which could lead to serious health complications.
- Erosion of tooth enamel: High levels of acetic acid in apple cider vinegar can damage the tooth enamel. Users are advised to consume small diluted doses to minimize the risk of tooth damage.
- May interact with medications: Apple cider vinegar has been found to interact with certain diuretic drugs and other medications used for managing diabetes and lowering blood potassium levels.
Things To Note While Taking Apple Cider Vinegar
You can safely include apple cider vinegar into your diet by following these suggestions:
- Quantity control: Avoid taking more than a total of 30-40 ml of apple cider vinegar every day.
- Dilution is key: If you are drinking apple cider vinegar, always dilute it in water or other safe beverages and rinse your mouth afterward.
- Consider your health conditions: If you have any known health conditions such as gastroparesis, limit your dosage to 5 ml per day.
- Don’t mix with medicines: Talk with your physician to work out a safe dosage plan if you are under any medications that could potentially interact with apple cider vinegar.
Apple cider vinegar has numerous health benefits to offer for anyone with proper use. It can be included in various diet plans according to our individual needs and it blends well with so many culinary options to enhance the flavor and nutrition.
You can even take them directly in the morning or evening and have them as a healthy drink with over beverages as well.
Due to the risk of some side effects when used in large quantities over some time, it is highly advised that users follow a safe dosage plan.
Here we’ve tried to list some of the common side effects of taking apple cider vinegar and how you can work around them to create the best dosage plan for you.
When taken in the right doses, apple cider vinegar can offer a host of health benefits ranging from weight loss to gut health and overall wellness.