Apple cider vinegar comes from fermenting apples twice. You can use it in cooking to make tangy vinaigrettes. It’s been used for natural health for thousands of years.
Lately, there’s a lot of buzz surrounding this golden liquid. People who love it claim that ACV targets belly fat, calms heartburn and lowers blood sugar. Are the claims true? The answer is more important than you may think.
Apple Cider Vinegar: Fad, Fraud or Superfood?
How effective is ACV for weight loss, heart health, blood sugar, or heartburn? Simply put, scientists don’t know.
There aren’t enough studies that support ACV’s “miracle” status. That doesn’t mean it’s a hoax, just that it’s too soon to say. In the meantime, take any claims with a grain of salt.
Interesting Potential Health Benefits
There’s a reason why apple cider vinegar may have a claim to fame: ACV contains probiotics and acetic acid. Probiotics are positive bacteria, proteins and enzymes that support a healthy gut. Acetic acid is the part of vinegar that gives it a sour taste, and it may provide several health benefits:
Blood sugar benefits: Vinegar may help lower glucose levels by making insulin more effective in your body. This can help keep blood sugar balanced after meals.
Antiseptic effects: Acetic acid can destroy harmful bacteria. That’s why it’s often used in pickling.
Heart benefits: Vinegar may help reduce blood pressure and lower triglycerides and cholesterol levels. If true, this would contribute to heart health.
Weight loss assistance: It’s possible that ACV can help people lose weight by calming cravings and promoting feelings of fullness.
Digestive help: Probiotics can support digestive health in many ways, from alleviating IBS symptoms to helping prevent UTIs.
The Truth About the ACV “Diet”
Now for the question of the hour: Do apple cider vinegar diets help you lose weight? Probably not, at least not in the way proponents claim.
ACV isn’t going to “melt away” fat anytime soon. There are only a few human studies showing weight loss benefits, and even those participants only lost a modest three pounds over three months! Most people can easily lose more than that with a more active lifestyle and skipping sugary foods in the evening.
What about the claims that ACV can lower hunger? It’s possible, but this effect is probably due to feelings of nausea from drinking vinegar on an empty stomach rather than any special compound in vinegar.
Safe Ways To Use Apple Cider Vinegar
With natural health remedies, it can be smart for a person to try them personally. The people claiming that ACV helped them may be telling the truth, at least for their bodies. Before you jump on the ACV train, though, follow these tips:
Talk with your doctor if you have health problems: Don’t swap ACV for diabetes medication. It can interact with insulin. ACV may lower potassium levels, which is dangerous for some people.
Always dilute: Never drink vinegar straight. The acidity can hurt your tooth enamel. Dilute 1–2 teaspoons in water or juice, possibly with some ginger, turmeric or honey.
Focus on healthy eating: You can benefit from the probiotics and low calories in ACV by using it to make your own vinaigrettes.
If you want to enjoy the probiotics from ACV, you need to purchase the raw, unfiltered form that contains “mother.” Other kinds of vinegar can be healthy, too, such as balsamic vinegar and red wine vinegar.
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