Health Benefits of Apple Cider Vinegar

apple cider vinegar benefits

Apple cider vinegar has been with us for thousands of years and has been used by many as a natural medicine and for cooking.

Many scientists, researchers, herbal medicine specialists have claimed numerous health benefits of Apple cider vinegar some of which include weight loss, regulation of blood sugar levels, decreased risk of heart diseases, cancer and furthermore, relief from indigestion.

blood sugar management

Apple cider vinegar for blood sugar management

Apple cider vinegar has been used for many years to control blood sugar spikes, especially for patients that are resistant to insulin.

Usually for this natural remedy to work vinegar is taken before a high-carb meal; it slows down the rate at which the stomach empties, therefore, preventing blood sugar spikes.

Furthermore, a review study suggests that vinegar may also improve insulin sensitivity (Type II diabetes), which basically means that vinegar helps the body to move glucose from your bloodstream and into your cells thus preventing blood sugar spikes.

Surprisingly, a couple of teaspoons are more than enough for it to work its magic. To be precise, four teaspoons (20 ml) of apple cider vinegar before every meal has been shown to reduce blood sugar levels. Vinegar should be mixed with water and consumed before a high-carb meal; the keyword is ‘high-carb meal’ because vinegar doesn’t lower blood sugar levels if you’re taking it before a low-carb or high-fiber meal.

Polycystic Ovarian Syndrome

Vinegar for Polycystic Ovarian Syndrome (PCOS)

The polycystic ovarian syndrome is a condition caused by hormonal imbalance which includes abnormal menstrual cycles, high levels of androgen hormones, ovarian cysts and insulin resistance.

One study conducted in 2013 for three months found that the women in that experiment who drank one tablespoon (15 ml) of apple cider vinegar with 100 ml of water immediately after dinner had improved hormone levels.

While other studies need to be done regarding this natural remedy, the results of the above mentioned study seem to be promising.

Apple cider vinegar can also be used for weight loss

While this may be controversial to many, however, vinegar can help you lose weight by tricking your stomach. Vinegar induces the feeling of fullness if you have had a small meal; therefore, reducing the amount of calories and food intake in a day.

In one study, subjects experienced 2.6 to 3.7 pounds of weight loss in 3 months just by taking one to two tablespoons of apple cider vinegar. Researchers usually suggest taking two tablespoons of apple cider vinegar each day can help you lose weight. Other studies also suggest taking two tablespoons of vinegar can help you lose twice as much weight as compared to people who don’t use vinegar.

It’s pretty simple too, just add a few tablespoons with water and drink it before every meal. Being said that, you have to keep in mind that apple cider vinegar isn’t the “magic formula” to lose weight, certain lifestyle changes have to be made to achieve your weight goals.

The Digestive System

Apple cider vinegar helps in digestion

Many people, especially bodybuilders take apple cider vinegar before a heavy protein meal to improve their digestion.

According to gastroenterologists, vinegar increases the acidity of the stomach which releases pepsin (An enzyme that digests protein). The release of pepsin helps to break down protein, therefore, making it easy for our stomach to digest it.

There is no research to back this claim, however, alternatives such as betaine HCL can significantly increase the acidity of the stomach making sure all the protein gets digested. Researchers suggest that apple cider vinegar might have a similar effect.

The recommended dosage to use apple cider vinegar for digestion is two tablespoons (between 15-30 ml) with a glass of water following it after every meal.

General Wellness

According to many, apple cider vinegar can improve your general health as well such as reduce the risk of heart diseases, cancer and other bacterial, viral infections.

There is little to no evidence to support this claim however, animal and lab studies have shown that vinegar helps in fighting heart diseases, slows down cancer and slow down the growth of bacteria.

Furthermore, studies also suggest that people who eat salads with a splash of vinegar have a lower risk of heart disease and have less belly fat. Being that as it may, many factors come into play when deciding what works when it comes to belly fat and heart diseases which is why researchers suggest that these results could be because of other reasons.

How to avoid side effects of Apple cider vinegar

Many believe that apple cider vinegar is safe, however, it can cause complications for certain people.

Due to the acidic nature of apple cider vinegar, it may erode your tooth enamel with regular use. It’s always best to use a straw to drink it followed by immediate rinsing of your mouth with water.

The acidity of vinegar makes it the perfect natural remedy for many diseases; therefore you have to be sure to not mix something with it to neutralize the acid, that’s going to render it useless.

After reading this article you might think that there aren’t any real dangers of consuming a lot of apple cider vinegar but drinking large amounts (8 ounces) every day for years can be dangerous and can cause hypokalemia (Hypokalemia is when blood’s potassium levels are too low. Potassium is an important electrolyte for nerve and muscle cell functioning, especially for muscle cells in the heart) and eventually lead to osteoporosis.

Experiencing symptoms such as nausea, burping or reflux after taking apple cider vinegar is alarming and should not be taken lightly. You should immediately visit your doctor if you experience the above mentioned symptoms.

Final Thoughts

Apple cider vinegar has been used for centuries to control blood sugar levels, manage symptoms of PCOS and can be used for weight loss.

Regardless of whatever you’re taking it for, the recommended dose of apple cider vinegar is 1-2 tablespoons and is almost always taken before meals.

Further studies need to be done to prove vinegar’s effect, however, some research suggests that it can help the human body in numerous ways.

Dr. Ameerzeb Pirzada
CEO of Z Dental Studio

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