Here’s how to use the health benefits of apple cider vinegar to your advantage

For thousands of years, vinegar has been used for everything from pickling and preserving to medicine. However, in recent years, apple cider vinegar has come into the spotlight due to the liquid’s antimicrobial and antioxidant properties. These functions can benefit health and (in addition) help with cleaning around the house. However, in addition to the benefits of apple cider vinegar, there are also some risks that you should be aware of – in addition to the correct daily dose.

What is Apple Cider Vinegar or ACV?

When you combine apples, sugar and yeast and allow them to ferment, apple cider vinegar is created. Over several weeks, the yeast digests the sugar into alcohol. Once this happens, natural bacteria convert the alcohol into acetic acid, creating the pungent smell and taste of apple cider vinegar.

When purchasing apple cider vinegar, you have two options: filtered and pasteurized or raw and unfiltered. The cloudy sediment that collects at the bottom of the bottle is the “mother,” a combination of bacteria and yeast. Some speculate that breast milk provides the health benefits because it contains traces of healthy bacteria and probiotics.

Apple cider vinegar can be used in the kitchen, in the home and for your health as:

• Deodorizers
• Preservatives
• Dressing or vinaigrette
• cleaner
• Facial toner
• marinade
• Washing fruits and vegetables
• Denture cleaner
• Hair conditioner
• Dandruff treatment
• Weed killer
• Mouthwash

4 Health Benefits of Apple Cider Vinegar You Should Know

Although more research is needed, several small and medium-sized studies show the benefits of apple cider vinegar for some health problems and as a potential weight loss aid.

1. Can help control blood sugar and diabetes

According to the Centers for Disease Control and Prevention, up to 95% of diabetics have type 2 diabetes. Type 2 diabetes results from insulin resistance, which is “when cells in the body don’t respond properly to insulin, resulting in elevated levels of sugar or glucose in the blood,” says Amelia Ti, a registered dietitian and diabetes educator in NYC.

Even if you don’t have diabetes, it’s best to keep blood sugar levels within normal ranges. Studies have shown that apple cider vinegar can improve insulin response and lower blood sugar levels after meals.

Consuming apple cider vinegar before bed has also been shown to lower fasting blood sugar upon waking. Be sure to talk to your doctor before consuming apple cider vinegar if you have diabetes, especially if you are taking medication due to possible side effects.

“ACV alone does not lower blood sugar levels and should not be considered a replacement for diabetes medications,” explains Ti.

Read more: The Atlantic Diet: Why Eating Whole, Local Foods Can Improve Your Health

2. Kills harmful bacteria

If you want to preserve food naturally, you should consider using apple cider vinegar. It is a known pathogen that also includes microbes such as staphylococcus and candida.

Vinegar is a popular preservative in Korea because it can prevent the growth of E. coli and norovirus in foods. E. coli can cause food poisoning if consumed, but the bactericidal effects of the acetic acid in apple cider vinegar can prevent this.

Read more: The 12 Best Probiotic Foods for Gut Health

3. Could lead to weight loss

Another benefit of apple cider vinegar that can be useful is its ability to help with ailments weight loss. Apple cider vinegar, when taken before or during a meal, has been shown to promote satiety (the feeling of fullness).

In one study, participants consumed about 200 to 275 fewer calories when apple cider vinegar was combined with a meal. Over three months, participants who took one to two tablespoons of ACV per day experienced up to 3.7 pounds of weight loss and a reduction in body fat.

4. Could improve cholesterol levels

High levels of cholesterol and triglycerides can increase the risk of heart disease.

Incorporating up to an ounce of apple cider vinegar into your day, along with a lower-calorie diet, can lower total cholesterol and triglycerides while increasing “good” HDL cholesterol.

People with type 2 diabetes can also see positive results in their total cholesterol and triglyceride levels by adding half an ounce of apple cider vinegar to their diet.

Read more: 7 Money Saving Tips for Eating Healthy on a Budget

Possible apple cider vinegar side effects to watch out for

Although there are benefits to using apple cider vinegar, there are also potential side effects to consider. The high acid content can destroy tooth enamel, which will not come back once it is removed. If you drink it undiluted, it can damage your esophagus or throat.

Here are some other possible apple cider vinegar side effects:

• May cause hypokalemia (low potassium levels).
• May interact with diuretics, insulin and other medications
• May cause nausea or vomiting
• May weaken tooth enamel
• May cause esophageal (throat) burns or ulcers if consumed in excess

Diluting it with water or juice not only makes ACV more palatable, but can also reduce the risk of damaging your throat and teeth. Combining one or two tablespoons of both can also cure stomach ailments.

Marisa Moore, MBA, RDN, LD, a registered dietitian, also advises, “It’s important to remember that no single food is a silver bullet. If you choose to use apple cider vinegar, do so safely and with a focus on maintaining a healthy, balanced, whole food diet for your overall health and well-being.

How much apple cider vinegar should you drink a day?

The dosage of apple cider vinegar depends on the intended use. In general, Ti states, “I recommend 1 teaspoon to tablespoon of ACV diluted in 6-8 ounces of warm water before meals.”

If you want to drink it, dilute it with water or your favorite juice or tea. You can also eat it by incorporating it into your favorite foods, especially dressings, vinaigrettes, and even making your own mayonnaise.

There are also many pre-made apple cider vinegar drinks that can make apple cider vinegar taste more pleasant. You can find these drinks from brands like Bragg, Poppi, Remedy and Sidekick Sodas. Local health food stores and even grocery stores may carry these. So keep an eye out if you’re interested in apple cider vinegar drinks.

If you have skin problems, you can also add a cup or two to a bath. Mix one tablespoon of ACV with one cup of water, then soak gauze or cotton in the solution to create a moist pack.

To use apple cider vinegar as a hair conditioner, mix up to two tablespoons with one cup of water and pour over hair after shampooing. Wait five minutes and then rinse. It can be drying, so use sparingly. ACV can also irritate the scalp, so a weaker dilution may be better.

Conclusion

While some studies have found the benefits of apple cider vinegar, we need more research to definitively prove how useful apple cider vinegar is. It can help with weight loss, controlling type 2 diabetes, blood sugar and cholesterol, and can also prevent the growth of harmful bacteria on foods. Drinking undiluted apple cider vinegar can cause tooth enamel erosion or throat damage. Mixing apple cider vinegar with water or juice before consumption can prevent damage to your teeth and throat. As with any natural remedy, talk to your doctor before trying apple cider vinegar and do a skin test before using it on your skin.

“Remember that the benefits of an overall healthy lifestyle (e.g., nutritious and balanced diet, adequate hydration, regular physical activity/exercise, good sleep, stress management, etc.) are far greater than those of any single food, drink, or supplement ” concludes Ti. “There is no quick fix and ACV is definitely not a miracle solution!”