Over the past several years, apple cider vinegar (ACV) has become a popular supplement to a lot of diets. Chances are that you know someone who takes apple cider vinegar in one way or another during the day. But despite its modern renaissance, apple cider vinegar is nothing new. In fact, people have been using AVC in cooking and medicine for centuries. So why now are people flocking back to this ancient dietary staple? And is it worth all the hype? What can apple cider vinegar in your diet do for you? And what are the risks? Let’s talk about the health benefits of apple cider vinegar to answer these questions.
What are the health benefits of apple cider vinegar?
Many people believe that apple cider vinegar can ease symptoms or assist in the treatment of certain health issues.
We do know that apple cider vinegar has both antimicrobial and antioxidant effects. That means it contains agents that kills or stops the growth of microorganisms and substances that can prevent or slow damage to your cells.
There is evidence to suggest that apple cider vinegar may help with the following:
- Losing weight.
- Reducing cholesterol.
- Lowering blood sugar levels.
- Improving the symptoms of diabetes.
Some research suggests that apple cider vinegar may help lower blood sugar and insulin levels. One small study found that vinegar may improve insulin sensitivity by 19-34% during a carbohydrate-heavy meal.
In another study, five subjects’ blood sugar dropped by 31.4% after eating 50 grams of white bread and digesting vinegar.
In a third study, diabetic subjects who consumed 2 tablespoons of apple cider vinegar before bed saw a 4% drop in fasting blood sugar by the next morning.
ACV also can help you feel full, which contributes to eating fewer calories. That, of course, contributes to losing weight. A study found that taking vinegar while eating a carbohydrate-heavy meal made test subjects feel fuller. As a result, they ate 200-275 fewer calories throughout the rest of the day.
And because apple cider vinegar boasts antibacterial properties, it may be a remedy for skin conditions such as eczema.
Despite all that, apple cider vinegar is not medicine. And medical research into the health benefits of apple cider vinegar is slim.
How extensive is the research on the health benefits of apple cider vinegar?
Not very extensive. There’s not a great deal of research on the subject. Thus, reputable doctors don’t recognize apple cider vinegar as a treatment or cure for any disease or illness.
It’s true that some research links ACV with certain health benefits. But these links are unproven. And the National Centers for Complementary and Integrative Health (NCCIH) stresses not to replace actual medical treatment with products that have unproven health effects.
So talk to your doctor about your health issues and whether ACV is OK for you. And remember that while some studies show health benefits of apple cider vinegar, there isn’t much research to support these findings.
What are the health and safety risks of consuming apple cider vinegar?
Apple cider vinegar has a high acid content. Thus, taking too much of it can be harmful. In extreme circumstances, it can even be dangerous.
Yes, a small amount of research on apple cider vinegar suggests it may prevents blood sugar spikes. But, again, research into this is not extensive. And the research we do have also suggests certain downsides to ACV consumption.
The bad news is that ACV may worsen the symptoms of certain gastrointestinal disorders. For examples, it can exacerbate gastroparesis symptoms, including heartburn, bloating and nausea.
Because of its high acid content, apple cider vinegar can also cause the following:
- Indigestion.
- Tooth enamel erosion.
- Potential drug interactions.
- Esophageal burns.
- Topical burns when applied to the skin.
How to add apple cider vinegar to your diet
Apple cider vinegar isn’t medicine, but it is nutritious. And an easy way to add apple cider vinegar to your regular diet is to use it in cooking. It’s also easy to add it as an ingredient to things like salad dressings and homemade mayonnaise. In fact, many recipes that call for vinegar can use ACV as a substitute for white vinegar.
Some people mix apple cider vinegar with water and drink it like any other beverage.
If you’re starting to incorporate apple cider vinegar into your diet, it’s best to start with a small amount and it’s important to avoid ingesting too much. The usual and recommended dosages are 1 to 2 teaspoons or 1 to 2 tablespoons per day.
Safe ways to consume apple cider vinegar
To consume apple cider vinegar in a safe and unharmful way, follow these tips:
- Limit your intake to no more than 2 tablespoons per day. Start with a smaller amount and work your way up to the 2 tablespoon dose.
- Dilute the vinegar in water and drink it through a straw. Using a straw protects your teeth from direct exposure to the acid in ACV.
- Rinse your mouth with water right after taking the vinegar. It’s also best to wait at least 30 minutes after taking your dose before brushing your teeth. This will help prevent enamel damage.
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