What is apple cider vinegar good for?
Apple cider vinegar is a natural product used for medical purposes and cooking purposes for many years. And in recent years, it’s getting more popular because of its use in weight loss and in managing diabetes.
You might be surprised to know that “apple cider vinegar for weight loss” is one of the most searched topics on Google in recent times.
In this article, we will elaborate on the health benefits of apple cider vinegar and how to use it, and we will also look at how it helps in weight loss.
What is apple cider vinegar?
We make apple cider vinegar from crushed apples. It has a two-step process. Firstly, yeast is added to the crushed apple to ferment it, due to which it gets converted into alcohol. Then in the second step, bacteria are added to the alcohol for further fermentation. After this step, it gets converted into acidic acid.
This acidic acid is the main component of apple cider vinegar. Every apple cider vinegar contains almost 4-6 percent acidic acid, which gives you many health benefits. It also includes a trace amount of some other acids like malic acid. Some percentage of water is also available in the vinegar.
Many apple cider vinegars are without vitamins and minerals, but they may have some amino acids and antioxidants if you choose a good quality brand.
Benefits and uses of apple cider vinegar:
1.) Medical purposes:
Our ancestors use apple cider vinegar to remedy sore throat and clean and disinfect the body’s infections. Vinegar can also help in the killing of pathogen bacteria.
Many people also use it for medical purposes because of its healing properties. There aren’t many researches related to it to prove it, but researchers are taking a deeper look at its possible uses for medical purposes.
2.) Maintaining sugar level:
Apple cider vinegar is getting famous due to its effectiveness in producing insulin for type 2 diabetes. Type 2 diabetes occurs in patients due to their inability to produce insulin, which results in many heart diseases.
Apple cider vinegar can help them because studies have shown that the vinegar helps improve insulin sensitivity, lowering the body’s blood sugar level.
In 2017, a study by the Diabetes Research and Clinical Practice showed that if we increase the amount of vinegar with our meals, then the insulin variation can reduce, which results in lower blood sugar. (Shishehbor, 2017)
3.) Weight loss:
Recent studies have shown that apple cider vinegar can help people with weight loss, and there are scientific studies to support it. One of the main reasons for its help in weight loss is because it makes you feel full, which results in lesser calorie intake throughout the day.
In 2018, a medical trial of apple cider vinegar was taken on 39 individuals by science direct. Some of them followed diets with the vinegar, and some followed without the vinegar. They concluded that the people who used apple cider vinegar in their diet lost more weight than those who followed the diet without the vinegar. (Khezri, 2018)
But keep in mind one thing that these studies were for short periods, which means that you can’t be rest assured that adding this vinegar to your diet will help you for long-term weight loss. It would help if you changed your diet plans and lifestyles for long-term changes in your body.
4.) Use in beauty-related issues:
We can use Apple cider vinegar to balance the skin’s pH and to strengthen our skin’s protective layer due to high acidity. As mentioned earlier about its disinfecting property, it can be effective against many types of skin infections.
We can use it in our face wash in diluted form. We can also use it for acne patients because it can dry out the pimples when the vinegar is applied. But it should be in diluted form; otherwise, it can irritate.
There are claims by some websites that apple cider vinegar can remove your body odor by fighting against the bacteria which cause the odor and by maintaining the pH of armpit’s and feet skin. But the smell of vinegar can irritate you once it gets dried up, so first, try it by applying it to a small area.
How to use apple cider vinegar:
If you are looking to add apple cider vinegar to your diet, then the first method most commonly used by people is to add it to cooking. You can use it for dressing the salad, and you can also add it to the mayonnaise while making it at home.
You can also make a beverage from it while diluting it in the water. In your daily routine, you can add 1-2 tablespoons (6-28mL) to a glass of water.
It would be best if you start by adding a small amount of vinegar to your diet because beginning with a large amount can be harmful to you, e.g., it can affect the tooth enamel due to its high acidity.
People may consider the vinegar entirely safe for use, but it can have some side effects due to its high acidity. Some of them are:
- We should use apple cider vinegar in the diluted form; otherwise, it can seriously harm our teeth enamel if we intake it directly without diluting.
- People with diabetes must consult with their doctor about the quantity of vinegar in their diet because it can change their body’s insulin spike.
- If you intake the vinegar in large amounts, it can disturb your stomach because of high acidity.
- It can affect your muscles and nerves because it can decrease the amount of potassium in your body.
Apple cider vinegar can help kill infectious bacteria, maintain blood sugar levels, and effective weight loss. Some studies support these benefits of vinegar, but its intake in excessive amounts can be harmful.
It can also be helpful in beauty-related uses like curing skin infections and balancing the skin pH. But before trying a new remedy on your skin, first, consult your doctor.
In short, you can try apple cider vinegar because it probably won’t hurt you, but still, we need to have large-scale researches to support the claims of its health benefits.
Khezri, S. S. (2018, 04). Retrieved from Science direct: https://www.sciencedirect.com/science/article/abs/pii/S1756464618300483
Shishehbor, F. (2017, 05 01). Retrieved from Diabetes research and clinical practice: https://www.diabetesresearchclinicalpractice.com/article/S0168-8227(16)30851-8/fulltext