It’s been claimed to help people lose weight, provide relief from indigestion and improve wellbeing in various ways.
But, are the claims true?
Is it truly as powerful as many people say it is?
How to consume it safely.
While there are various potential benefits of drinking apple cider vinegar, it’s important to know how to consume it safely. According to registered dietitian Ellie Kreiger, drinking vinegar straight can cause burns to the tender tissue of the mouth and esophagus, and can lead to tooth erosion. Further, another registered dietitian named Abbey Sharp, says that apple cider vinegar may also cause nausea and other gastrointestinal symptoms.
Rather than drinking apple cider vinegar straight, add just one or two tablespoons to a large glass of water (perhaps with a little honey, if you like). And if you don’t enjoy the taste of apple cider vinegar in water, it can also be a great salad dressing.
The benefits of apple cider vinegar.
30 volunteers took part in a study where one group of volunteers drank two tablespoons of apple cider vinegar in 200ml of water twice daily, before a meal. The other groups of volunteers consumed malt vinegar instead of apple cider vinegar or a placebo of coloured water. Two months later, the group who had consumed apple cider vinegar experienced a 13% reduction in total cholesterol. Bringing down cholesterol levels can significantly reduce the risk of a heart attack in the future.
In a 2009 study, participants who consumed vinegar lost more body weight and had smaller waist circumferences by the end of the study than participants who didn’t, however the loss was quite small. Consuming apple cider vinegar could be a helpful addition to a weight loss regime, but it probably won’t make a huge difference on its own.
Nutritionist Lisa Guy has said that apple cider vinegar can improve digestion when taken before a meal. It may also be beneficial for people experiencing stomach issues like reflux and bloating. If you need to improve your digestion, also check out this article on the importance of Gut Health.
Vinegar has been found to have numerous benefits for blood sugar and insulin levels. Some studies have shown that vinegar can improve insulin function and lower blood sugar levels after meals, which may make it particularly useful for people with diabetes. However, it would be wise to check with a doctor before use as apple cider vinegar doesn’t always combine well with certain medications.
Potential benefits of an apple cider vinegar detox.
There are a number of supposed benefits which can result from an apple cider vinegar detox, including giving the body a dose of enzymes, promoting pH-balance in the body and adding good bacteria into the gut.
Mixed reviews everywhere.
Over on Amazon reviews for apple cider vinegar products, many people have shared the benefits they believe they’ve experienced as a result of consuming apple cider vinegar: reduced arthritic pain, a boost in energy, better sleep, fewer cravings for junk food, relief from IBS symptoms, clearer skin, and better immunity.
However, other reviewers saw no difference as a result of consuming the vinegar and some people had negative experiences, such as feeling sick in the stomach.
How to make apple cider vinegar.
Unfortunately, many of the apple cider vinegar options in supermarkets are pasteurized and highly filtered, which means the “mother” has been removed. The “mother” is a complex structure of acids which many people suspect might actually increase the health benefits of apple cider vinegar (though further research is required to confirm this). Apple cider vinegar which contains the “mother” will look murkier and browner than its pasteurized counterpart and contains a colony of bacteria (similar to a Kombucha SCOBY).
The great news is, apple cider vinegar is easy to make yourself and it’s also a wonderful way to use leftover apple peels and cores.
Did you know that apple cider vinegar actually has a variety of different uses? Not only can it provide a range of potential health benefits, but it can also be useful around the home and for beauty purposes.
As a skin toner.
Some people use apple cider vinegar as a skin toner (one-part vinegar to two-parts water), saying that it helps keep skin clear and soothes acne.
As a cleaner.
Apple cider vinegar can also be used as an all-purpose cleaner! It can fight bathroom mildew, unclog drains, remove stains and de-streak windows
In the garden.