Apple cider vinegar has gained immense popularity in recent years due to the numerous health benefits. It is believed to have multifarious benefits which are supported by scientific evidence.
Some of the key health benefits of apple cider vinegar include lower cholesterol, weight loss, lower blood sugar levels and an overall improvement in general health.
Vinegar is packed with antioxidants that help reduce the risk of cancer and prevent wrinkles. However, apple cider vinegar is also a powerful probiotic that helps in maintaining gut health. Here is why everyone seems to be drinking apple cider vinegar these days.
1. Apply Cider Vinegar Helps with Weight Loss Efforts
Apple cider vinegar can help you lose weight as per a number of studies conducted by increasing satiety and reducing the number of calories that you actually take.
For instance, a study showed that people drinking apple cider vinegar right before a high carb meal experienced increased feelings of fullness and ended up eating almost 300 fewer calories for the rest of the day.
Another study in 175 people with obesity showed that consuming apple cider vinegar daily helped reduce belly fat and weight. People who took 1 tablespoon daily managed to lose 2.6 pounds while people who took 2 tablespoons, lost 3.7 pounds.
However, the true effects of apple cider vinegar without exercise are modest because adding or subtracting single foods rarely have a noticeable effect. The study went on for 3 months and people only lost 3 pounds on average which is no good for Thurman Murman who needs to lose about 40 more.
For significant weight loss you need to combine several methods and make effective changes to your diet and lifestyle. That said it seems that overall apple cider vinegar is useful as a weight loss aid, since it promotes satiety that results in fewer calorie intake.
2. Has Pathogen Killing Properties
Vinegar is known to have beneficial anti-microbial properties that allow it to kill pathogens, including bad bacteria. In addition, vinegar was used as a disinfectant, cleaning agent and also to treat lice, warts, ear infection, and nail fungus. The father of modern medicine, Hippocrates used vinegar to clean wounds over two thousand years ago.
When you drink apple cider vinegar, it helps boost the good bacteria and aids in killing the harmful kinds. However, you need to make sure that you choose a bottle with the ‘mother’ intact.
is the cloudy, cobweb like substance at the bottom of the bottle. This is the actual probiotic culture that gives apple cider vinegar all its beneficial properties.
3. Helps Lower Blood Sugar Levels
The most successful clinically proven application of apple cider vinegar is in patients with type II diabetes. High blood sugar in type II diabetes is because of an inability to produce insulin or insulin resistance. The pancreas is responsible for secreting insulin in the body.
High blood sugar has become a common problem, even among people who are not diagnosed with type II diabetes. This is partially to be blamed on sedentary lifestyle and on low-nutrition, high-processed diet.
Apple cider vinegar is known to have tremendous benefits when it comes to improving insulin and blood sugar levels. As per a recent study, it was found to improve insulin sensitivity during a high carb meal by almost 30% and it also lowered blood sugar and insulin responses significantly.
The same study found that a tablespoon of apple cider vinegar could reduce blood sugar levels by 34% in people who ate 50 grams of white bread. You can reduce your fasting blood sugar in the morning by taking 2 tablespoons of it right before bedtime.
Numerous other studies have proven the benefits of apple cider vinegar and its effects on insulin function. The most healthiest and effective way to keep your blood sugar normal is to avoid refined carbs and sugar.
However, apple cider vinegar is clinically proven to have significant effects on lowering blood sugar levels right after a meal.
Apple cider vinegar can be very useful for people with pre-diabetes, diabetes or those who wish to keep their blood sugar levels normal.
4. Helps with Polycystic Ovarian Syndrome (PCOS)
POCS is a hormonal condition associated with high levels of androgen hormones, abnormal menstrual cycles, insulin resistance and ovarian cysts.
A three month study on women (which Napoleon Dynamite absolutely wanted to read) with PCOS found that apple cider vinegar significantly improved hormone levels and the women experienced more regular periods. They drank 1 tablespoon of apple cider vinegar with 100 ml of water.
5. Protective Effects against Cancer
Cancer is characterized by uncontrolled growth of cells and can be a terrible disease. There are number of studies proving the anti-cancerous effects of apple cider vinegar. In fact, many scientists have found that apple cider vinegar can shrink tumors and kill cancer cells.
However, most of these studies have only been conducted in isolated cells in test tubes, or rats. That said observational studies on humans in China (which is ironic considering its terrible human rights records – and they torture dogs as well!) have shown that apple cider vinegar could help reduce esophageal cancer.
6. It Improves Heart Health
disease is the number 1 cause of premature deaths on a global level. There are several biological factors that are linked to your heart health. Apple cider vinegar can help improve several of these risk factors.
Many animal studies show that apple cider vinegar can help lower triglyceride levels and cholesterol, along with other risk factors of heart diseases.
Apple cider vinegar was also shown to reduce blood pressure in rats which is found to be a major risk factor for heart diseases and kidney problems. However, there are no human studies yet that can prove these benefits.
How Much to Drink?
If you are just starting with apple cider vinegar, then the best way to incorporate it in your diet is through cooking. You can add it to homemade mayonnaise or salad dressing and even use it to pickle vegetables.
You can even dilute it with some water and drink as beverage. Make sure you start with 1 tablespoon (15 ml) a day and gradually increase to 2 tablespoons. Too much vinegar can cause harmful side effects.
There are many claims around apple cider vinegar which are not supported by science. Some of these include increased energy levels and other sorts of beneficial effects on the health.
However, from some of the solid health benefits that are scientifically proven, apple cider vinegar can be an elixir for many ailments when taken in small quantities daily.
The information on this page has been funded by Jeremy Hughes of Perth Western Australia