People can't stop raving about a popular natural treatment: apple cider vinegar. However, it isn't a new fad! For millennia, people have utilized it in both cooking and medicine.
What Is Apple Cider Vinegar?
Apple cider vinegar is the end product of a multi-step process that involves exposing smashed apples to yeast, which ferments carbohydrates into alcohol. The resulting alcohol is converted into acetic acid, the main active component of ACV and the source of the majority of its health benefits.
Mother — a component that gives apple cider vinegar its murky color by including enzymes, gut-friendly bacteria, and protein strands — is present in organic, raw, unfiltered ACV. It is thought to be an important factor in the advantages of ACV.
One of the most common ways of consuming ACV is drinking it, but the taste can be a bit of a turnoff for some people. Luckily, there are delicious Apple Cider Vinegar gummies to make adding this supplement to your diet a whole lot easier to stomach.
Let's explore some reasons why ACV is so popular!
It Can Help You Lose Weight
The most sought after of apple cider vinegar's praised applications is its efficiency as a diet and weight reduction tool. Anecdotal and empirical evidence suggest that ACV can reduce body weight and BMI. ACV is also touted for its favorable effects on metabolic rate as well as reduction in body fat.
If you are practicing intermittent fasting, ACV can still be added to your diet. The body accesses its fat stores and burns them for energy during intermittent fasting, but a nearly zero carbohydrate diet is necessary. One tablespoon of ACV contains only 0.1g of carbs. Therefore it won't end a fast. Apple cider vinegar helps to reduce hunger by increasing feelings of satiety after eating. It is the ideal ally for intermittent fasting!
Those on Keto can also include apple cider vinegar without worrying about the carbs. In addition to helping inspire weight loss and controlling appetite, ACV also supports healthy intestines during unusual eating practices because of its acetic acid and polyphenol content.
Cuts Down on Harmful Bacteria
Bacteria and other infections can be killed with vinegar. Vinegar has long been used to clean, disinfect, and treat ear infections, warts, lice, and nail fungus. Hippocrates —the founder of modern medicine — was cleaning wounds with vinegar more than 2,000 years ago!
Vinegar can be used to preserve food. According to studies, it prevents bacteria like E. coli from multiplying and tainting food. Apple cider vinegar may be of assistance if you're looking for a natural way to preserve your food.
According to anecdotal reports, diluted apple cider vinegar applied to the skin may also be effective in treating acne. Still, there doesn't appear to be any conclusive evidence to support this yet.
Helps Lower Cholesterol
For some populations with elevated cholesterol, ACV may be helpful.
For instance, June 2021 research found that patients with type 2 diabetes who spent more than eight weeks taking 15 milliliters (ml) of ACV daily experienced a possible reduction in blood cholesterol levels. Researchers noted further study is needed to confirm this effect.
Due to the antioxidant properties of ACV, preliminary tests on rats demonstrated a decrease in LDL ("bad") cholesterol, total cholesterol, and triglyceride levels.
It Improves Digestion
ACV's ability to detox significantly impacts the way it treats digestive problems and supports gut health. ACV aids in maintaining healthy gut flora becasue it gets rid of gut's bad bacteria.
In addition to improving digestive problems, vinegar is helpful for a number of intestinal illnesses. It reduces bloating and constipation. Plus, an ACV dietary supplement is also a potent treatment for Irritable Bowel Syndrome (IBS).
Those suffering from acid reflux also see improvement when taking apple cider vinegar. The strong acidity of ACV aids in the speed at which food in the gastrointestinal tract is digested which allows for easier passage through the small intestine. The probiotics in ACV means the good bacteria are preserved which promotes proper digestion and the stifling of acid reflux.
Helps Manage Blood Sugar Levels
One of the vinegar's most persuasive uses so far is the management of type 2 diabetes. High blood sugar levels associated with type 2 diabetes are brought on by insulin resistance or an inability to produce enough insulin.
While some experts believe that excessive blood sugar levels are a crucial factor in premature aging and a number of chronic diseases, people without diabetes can still benefit from maintaining normal blood sugar levels.
Reducing refined carbohydrates and sugar is the healthiest and most effective way to control blood sugar levels. Yet, apple cider vinegar may also be helpful.
Research shows that vinegar has the following advantages for insulin and blood sugar levels:
- According to a small study, vinegar can considerably reduce blood sugar levels and insulin response during a high-carb meal while increasing insulin sensitivity by 19–34%.
- In a small trial with five healthy participants, vinegar lowered blood sugar levels by 31.4% following white bread consumption.
- Two tablespoons of apple cider vinegar taken before bedtime lowered fasting blood sugar by 4% the next morning, according to short research on persons with diabetes.
- In numerous previous human trials, vinegar has enhanced insulin action and reduced post-meal blood sugar levels.
According to the National Centers for Complementary and Integrative Health (NCCIH), people should not substitute unproven health products for medical care. Before increasing your intake of any form of vinegar, see your doctor if you're currently using blood-sugar-lowering medication.
Shown to Improve Heart Health
A very common cause of death is heart disease. A number of biological factors influence your chance of developing heart disease. According to research, vinegar may help some of these risk factors, but the majority of the research has been done on animals thus far.
Studies indicate that apple cider vinegar can reduce the number of heart disease risk factors, including triglyceride and cholesterol levels. Additionally, several rat studies have demonstrated that vinegar lowers blood pressure, a significant risk factor for heart disease and renal issues.
However, there isn't any solid proof that vinegar helps people's hearts. Before coming to any firm conclusions, researchers need to conduct further studies.
Can Reduce Inflammation and Gout
The health benefits of apple cider vinegar supplements on inflammation become clear when we think about how it affects inflammatory conditions like arthritis and joint pain. Due to its rich antioxidant and flavonoid content, ACV is regularly included in anti-inflammatory diets. This promotes a healthy gut microbiota, reduces inflammation, and may be beneficial for autoimmune illnesses.
Gout, an inflammatory condition, can result in excruciating joint discomfort. The buildup of uric acid in the body commonly results in gout. The ability of apple cider vinegar to eliminate uric acid from the body as well as its antimicrobial properties may be beneficial for gout therapy and prevention. Additionally, it might make flare-ups easier to manage.
Can Help with Blood Pressure Control
When the body finds blood pressure levels are significantly higher than usual, hypertension sets in. Many factors revolving around genetics, diet, and lifestyle can cause hypertension, but it may lead to worse diseases.
New studies looking at how ACV impacts renin activity support its capacity to decrease blood pressure. Its efficacy in assisting with weight loss also supports maintaining healthy blood pressure levels.
Risks and Side Effects
People who are allergic to apples or pectin shouldn't consume ACV. Those on medications like diuretics, digoxin, and insulin, should also avoid consuming ACV because it may raise the risk of severe hypokalemia — low potassium. Pregnant or nursing women should also speak with their doctor before using ACV because there isn't enough data on its effects.
ACV should not be taken by anyone who has Barrett's esophagus, esophageal erosions, or strictures. ACV can affect blood sugar and the rate at which pharmaceuticals are metabolized; therefore, anyone using blood pressure, cholesterol, or diabetic medications shouldn't take it without a doctor's supervision because these medications may need to be reduced.
Dentists will warn against drinking undiluted apple cider vinegar as it is highly acidic and may damage tooth enamel. You don't run that risk when taking ACV gummies, however!
Should You Take ACV in the Morning or Evening?
Your objective will determine when you should take ACV. We suggest taking ACV after a meal if you want to lose weight or control your blood sugar. Delaying stomach emptying will aid in satiety. It also has the advantage of decreasing blood sugar, especially after meals high in carbohydrates.
For improving your overall health and feelings of wellness, you can also consume apple cider vinegar before bed or at breakfast. There isn't a significant benefit related to a specific time of day.
ACV Works Wonders!
If you're wondering if there is any component of human health that apple cider vinegar does not assist, you would have a difficult time locating it. ACV actually has a special therapeutic advantage over other over-the-counter treatments, sometimes supported by strong scientific proof and other times by personal experiences.
Consult a specialist before taking ACV supplements, especially if you have a chronic medical condition.