Apple Cider Vinegar Health Benefits
Apple cider vinegar has gotten a lot of buzz thanks to health claims that it may help with weight loss, blood sugar, and even skin issues. But what’s the science behind them?
There’s little research to support some of the biggest claims about apple cider vinegar. For example, there is no evidence that it lowers high blood pressure (hypertension). You can find ACV in liquid form or as a supplement in capsules and gummies.
It may help with weight loss
Apple cider vinegar has been shown to suppress appetite, reduce blood sugar and improve insulin sensitivity when consumed with a meal. It may also help promote weight loss and enhance nutrient absorption. However, the research is limited and more study is needed to determine its long-term effects.
The vinegar is also praised for its ability to improve digestion and ease acid reflux. The “mother” in the vinegar contains probiotics, which can aid in a healthy gut microbiome and support immune function. However, the majority of this research is based on lab studies and more human trials are needed to confirm its effectiveness.
While the acetic acid in ACV can help suppress hunger, it is not a miracle weight loss cure. In addition, it is important to note that drinking undiluted ACV can damage tooth enamel and throat tissues, so it should always be diluted before drinking. However, ACV may be a safe treatment for some people when it is used in conjunction with a balanced diet and regular exercise.
It may help with blood sugar
Several smaller studies have found that drinking apple cider vinegar after a meal can reduce post-meal blood sugar levels. However, it should not be a replacement for diabetes medications or a healthy diet.
ACV is made by combining whole apples with yeast, then fermenting them to create ethanol and acetic acid. It has been used for centuries as a natural health remedy.
The acetic acid in ACV can slow down the absorption of carbs, which can help prevent blood sugar spikes after meals. It also helps reduce cholesterol and triglycerides, which can decrease your risk of heart disease.
You can find ACV in many stores, but you should always choose the raw, unfiltered variety. It has more beneficial bacteria and probiotics than the pasteurized kind. This is especially important if you have a digestive disorder like acid reflux or GERD. The acetic acid in ACV can help you feel full and eat less. It can also improve your digestion and boost your immune system.
It may help with acid reflux
According to proponents, consuming apple cider vinegar introduces “friendly bacteria” into the gut and balances out unhealthy microbes. This helps improve digestion and reduce heartburn symptoms.
But despite some people swearing by this home remedy, there is limited scientific evidence to support it. And, consuming too much vinegar may actually make acid reflux worse.
ACV can also erode tooth enamel and damage the throat and oesophagus if consumed as a drink, says Sophie Medlin, a dietitian at CityDietitians. “If you already have issues with your teeth or suffer from acid reflux, avoid drinking it,” she adds.
The acid in apple cider vinegar is also believed to suppress appetite. However, more research is needed to confirm this effect. ACV is also known to lower blood sugar levels and improve insulin action in the skeletal muscles of diabetics. It is also reported to help control cholesterol and triglycerides. But, if you have diabetes or heart disease, it’s best to consult with your doctor before adding ACV to your diet.
It may help with skin care
Besides being used as a toner, apple cider vinegar may help ease psoriasis symptoms, such as scaly skin patches, by helping balance the pH levels of the face and body. It also contains natural antibacterial and antifungal properties, according to research.
The astringent property of ACV means it could potentially make a great facial toner, and many people report having good results. Some people also use it to soothe irritated skin, such as after a sunburn.
However, before you start applying ACV to your face, it’s best to get the OK from a doctor, says Waldman. The acidity in undiluted ACV can damage teeth, esophagus and throat tissues, so it’s important to use a more diluted solution. Some manufacturers sell ACV in tablets, capsules and gummies to make it more palatable and easier to swallow. ACV is a common ingredient in many beauty products, as well. In fact, the Environmental Working Group rates it as a low overall hazard when used in cosmetics and as a cleaning product.
