Is Apple Cider Vinegar Actually Good For You?
You may have heard people saying that drinking apple cider regularly in small amounts is healthy, especially being promoted in the form of apple cider shots. Health enthusiasts claim that drinking apple cider especially when fasting helps with weight management and preventing insulin resistance while other critics claim that drinking it directly is too acidic and can even be harmful to us.
Because of this, I wanted to take a look at what the science has to say on this front and see wether drinking apple cider vinegar is actually beneficial and healthy for us.
I hope you enjoy and learn something new today.
My intention today: Taking a look at the benefits or drawbacks from drinking apple cider vinegar.
WHAT IS IT MADE OF?
The main active ingredient or compound found within apple cider vinegar is acetic acid which is responsible for the acidic nature of the vinegar as well as its strong sour taste and smell. Some researchers also claim that acetic acid is where the vinegar gets its acclaimed health benefits.
Unfiltered and usually organic types of apple cider vinegar also contains a substance known as “mother” which gives the vinegar a naturally murky and cloudy appearance as well as potentially boosting the vinegars health claims.
Other than that, apple cider vinegar is made through fermentation whereby strands of yeast breakdown and digest the sugar naturally found in apple juice which turns it into alcohol within a couple of weeks. Afterwards, other bacteria break down the alcohol into acetic acid which then gives the vinegar the distinctive taste and smell.
BENEFITS OF APPPLE CIDER VINEGAR
Can Help With Regulating Blood Sugar
Some research has emerged to show that moderate consumption of apple cider vinegar can help with treating type 2 diabetes, although the vinegar itself is by no means a replacement for proper diabetes treatments of medications.
Even though apple cider vinegar may not help with getting completely rid of type 2 diabetes, it has been shown to be able to lower and maintain suitably low post meal blood glucose which can overall slow down premature aging and prevent different chronic diseases.
Type 2 diabetes is still best managed with appropriate lifestyle choices such as a balanced diet high in fibre and moderate exercise, as well as being paired with proper sleep and the appropriate mix of medication.
Although the evidence for apple cider vinegar being able to lower post meal blood sugar levels is decent, there needs to be more larger scale studies done as well as more human focused studies.
May Aid With Weight Loss
Some studies have shown that the participants who have consumer apple cider vinegar alongside a meal containing solid foods, had experienced a suppression in their appetite around 2 hours after eating. This lead the participants to stay fuller for longer and also avoid taking in excess calories later on through snacking.
Other than suppressing appetite, apple cider vinegar may also promote weight loss through the before mentioned lowering of blood glucose and reduction of insulin levels as well as being naturally low in calories.
Although it is important to point out that weight loss is not achieved by subtracting or adding a single ingredient into your diet but it is a culmination of suitable nutritional and lifestyle choices along side a calorie deficit which then add up over time to surpress appetite.
Has Antimicrobial Properties
Different types of vinegars have for millennia been used types disinfectants for killing strains of bacteria and pathogens which not only make vinegars useful as cleaning agents but also as food preservatives.
Although apple cider vinegar is considered to be a weak type of vinegar, it has been shown to inhibit the growth of bacteria such as E. coli which helps to preserve food and keep it edible for longer
A different study looked into the ability of apple cider vinegar to kill Salmonella bacteria and it has been fund that when the vinegar is paired with lemon juice, the effect is strongest.
Promotes Healthy Skin
Apple cider vinegar is generally recommended for people who naturally have oily or more acne prone skin where it can be used to balance the skins natural pH levels through using it as a toner, a spot treatment or even a ingredient within your facial cleaner
Our skin tends to be naturally more acidic, but for people with eczema, the skin may be slightly more alkaline or less acidic where applying a little bit of (diluted) apple cider vinegar may help with balancing the skins pH which works to improve the skins appearance and skin barrier.
Evidence on this is mixed where some studies reported that apple cider vinegar was too harsh on the skin and had irritated it, so if you do notice irritations in your skin when using the vinegar on your skin, stop immediately.
Can Improve Heart Health
Heart disease is one of the most common health concerning conditions in the world today where it is often brought about by low levels of exercise, poor diet, genetic causes as well as a too high level of cholesterol within the body which over time can block arteries.
Apple cider vinegar has in this way been shown to potentially be able to improve the functioning of our heart by being able to raise the levels of HDL (the good type of cholesterol) while lowering LDL cholesterol and triglycerides.
Overall, drinking moderate amounts of apple cider vinegar has been shown to reduce overall cholesterol levels however more human based studies need to be performed to declare any real relationship here.
PRECAUTIONS
Although apple cider vinegar is considered to be generally safe to drink in small amounts, there are a couple of precautions or possible downsides you may want to consider before drinking it:
Drinking non diluted apple cider may over time start to erode the enamel on your teeth so always make sure to dilute the vinegar before drinking it and also drink water after it.
Some people experience that acidic foods such as vinegar may further worsen acid reflux
If you already have chronic kidney disease, drinking extra vinegar may not do you good since your kidneys may not be able to process all of that extra acid
Over time, if you drink undiluted apple cider vinegar, the tissue in your oesophagus or drinking/ eating canal may become damaged and cause discomfort when eating foods
ADVICE FOR USE
Below you can find a summary of how to best consume or use apple cider vinegar:
Always dilute it with water
Use it as an ingredient in cooking to liven up the taste of foods such as salads or sauces or use it to preserve foods for longer
Consult with a healthcare professional on how much is suitable for you to use
Before applying it topically onto skin, again consult with a healthcare professional to not cause any unwanted irritation or harm
🧠 KEY IDEAS
In this blog post we have taken a look at the different health benefits that consuming or using apple cider vinegar may bring about as well as exploring some useful precautions relating to it and general advice for using it.
✏️ REFERENCES
McDonald, E., IV MD. (2018). Debunking the health benefits of apple cider vinegar. UChicago Medicine. https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/debunking-the-health-benefits-of-apple-cider-vinegar
BSc, K. G. (2023, June 20). 6 Health Benefits of Apple Cider Vinegar, Backed by Science. Healthline. https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar
Rd, C. S. M. (2023). Health Benefits of Apple Cider Vinegar. Health. https://www.health.com/benefits-of-apple-cider-vinegar-6826539
Benisek, A. (2017, January 23). Apple Cider Vinegar. WebMD. https://www.webmd.com/diet/apple-cider-vinegar-and-your-health#:~:text=Apple cider vinegar is made,its tangy taste and odor.
