Discover the Health Benefits of Apple Cider Vinegar

The Many Benefits of Apple Cider Vinegar

For centuries, apple cider vinegar has been used as a health tonic, cleaning agent, and cooking ingredient. This versatile liquid is made from apple juice that is fermented to form acetic acid, giving it its sour taste and powerful health benefits. Let's explore why you may want to keep a bottle of apple cider vinegar handy in your pantry.

What is Apple Cider Vinegar?

Apple cider vinegar is made by crushing apples into a liquid which is then combined with yeast to convert the natural sugars into alcohol. Bacteria are added to ferment the alcohol further, turning it into acetic acid. This process leads to a final product that is loaded with probiotics and enzymes.

Unfiltered, organic apple cider vinegar contains a dark, cloudy sediment called "mother.” This sediment consists of strands of proteins, enzymes, and friendly bacteria that give the vinegar its nutritional punch. Filtered vinegars remove this valuable component.

The Many Health Benefits of Apple Cider Vinegar

Research shows that incorporating apple cider vinegar into your diet can provide the following benefits:

• Aids weight loss by making you feel fuller
• Lowers blood sugar levels
• Improves insulin sensitivity
• Lowers cholesterol and triglyceride levels
• Helps fight fungal infections
• Regulates pH balance
• Soothes sore throats
• Treats acid reflux and heartburn
• Detoxifies the liver
• Boosts energy by blocking carbs

Let's explore the evidence behind some of these health boosting claims.

Apple Cider Vinegar for Weight Loss

Several studies have found that vinegar consumption can increase feelings of fullness, causing people to eat fewer calories. In one study, obese individuals who took 1-2 tablespoons of apple cider vinegar per day lost nearly 4 pounds over 12 weeks without making any other diet or lifestyle changes.

It is theorized that acetic acid, the main active component in apple cider vinegar, slows down stomach emptying and increases insulin sensitivity. This regulation of blood sugar and suppression of appetite helps support a healthy weight.

Regulating Blood Sugar Levels

There is strong evidence that the acetic acid in apple cider vinegar can lower blood sugar spikes after meals. In one study, patients with type 2 diabetes who added 2 teaspoons of vinegar to their high carb meal had blood sugar levels that were nearly half those experienced when they didn't take vinegar.

Other research shows that taking apple cider vinegar before bed moderates morning blood sugar levels. This is thought to be due to acetic acid's ability to improve insulin sensitivity and decrease starch digestion.

Improving Heart Health

Apple cider vinegar has been shown to lower LDL (bad) and total cholesterol levels in animals. A number of studies in rats have demonstrated reductions in triglycerides and blood pressure levels as well.

It is thought that apple cider vinegar interferes with the digestive enzymes needed for cholesterol production, thereby lowering levels in the blood stream. The acetic acid may also decrease blood pressure by dilating blood vessels.

Other Evidence-Based Uses for Apple Cider Vinegar

Here are some other ways that apple cider vinegar is being used to improve health and vitality:

• Soothing sore throats: Mix 1/4 cup apple cider vinegar with 1/4 cup water and gargle every hour to kill bacteria and soothe sore throat pain.
• Treating acid reflux: Add 1 tablespoon apple cider vinegar to a glass of water and drink before meals to avoid symptoms.
• Detoxifying the liver: Take 2 teaspoons before meals mixed with lemon juice and olive oil to stimulate liver detoxification.
• Boosting energy: Adding a spoon or two of apple cider vinegar to your morning diet smoothie helps block carbohydrate digestion and energizes your cells.

How to Take Apple Cider Vinegar

Wondering how to incorporate apple cider vinegar into your routine? Here are some easy and palatable ways to use it:

With Water

Adding 1-2 tablespoons apple cider vinegar to a glass of purified water is the most common dosage recommended. Sweeten this mixture with a bit of raw honey or lemon juice to balance the sour acidic taste if needed. Sip this concoction 30-60 minutes before meals to curb appetite.

With Salads

Drizzle your favorite leafy green or vegetable-packed salad with 1-2 tablespoons apple cider vinegar instead of other high-calorie salad dressings. The tangy taste mixes perfectly with olive oil and spices like garlic, mustard, dill and parsley.

With Veggies

Roasting vegetables like broccoli, cauliflower or brussels sprouts? Toss them with 1-2 tablespoons apple cider vinegar before placing them in the over. The vinegar soaks into the vegetables adding flavor and nutrition.

With Sauces

Adding 2-3 tablespoons apple cider vinegar when preparing soups, chilies, marinades, grain bowls and other dishes allows you to reap the digestive and blood sugar regulating benefits vinegars offer.

With Tea

Add 2 teaspoons apple cider vinegar and 1 teaspoon honey into a mug of warm water. Top with a herbal tea bag, steep, and drink 1-2 times per day.

Potential Side Effects of Apple Cider Vinegar

Despite its long history of use and health benefits, apple cider vinegar may cause unpleasant reactions in some individuals when over-consumed or applied directly to the skin. Potential side effects can include:

• Tooth enamel erosion due to acidity
• Throat and reflux irritation
• Drug interactions
• Low blood sugar when combined with diabetes medication
• Skin burns
• Nausea, bloating and headaches

Drinking vinegar straight can damage tooth enamel over time. Be sure to dilute it well with water and rinse with plain water after to protect teeth. It can also temporarily worsen symptoms of gastroparesis so proper dosage is key.

Apple cider vinegar may also interact with certain medications including diuretics, insulin, and digoxin. If taking prescription drugs, be sure to check with your doctor before using it medicinally.

And never apply organic, undiluted vinegar directly on the skin as chemical burns can occur. Always test topical vinegars on a small patch first before using.

Key Takeaways on Apple Cider Vinegar

Here's what to keep in mind about harnessing the health boosting power of apple cider vinegar:

• Purchase raw, organic apple cider vinegar with the "mother" intact whenever possible
• Dilute before drinking with water, tea, lemon juice or honey to prevent side effects
• Take before meals to improve digestion, curb appetite and regulate blood sugar levels
• Use topically for skin issues or cleaning by diluting first
• Dose up slowly to avoid nausea - 1 tsp to 1 TBSP per day maximum

A centuries old natural health tonic, apple cider vinegar lives up to the hype as a gut-friendly, plant-powered tool for better health and weight management. Keep a bottle handy to take advantage of its many evidence-based benefits!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.