The apple cider vinegar diet seems to be everywhere these days, with some people swearing by it and others laughing it off as a marketing gimmick. Apple cider vinegar has been around for a very long time and has played a significant role in ancient medicine. The Greek physician Hippocrates was known to prescribe apple cider vinegar to facilitate faster wound healing. There have been no studies made to prove this. With all of this information floating around, we hope to clarify some of your doubts.
Apple cider vinegar is made from fermented apple juice. The apples are crushed and the liquid removed, the yeast and bacteria are added to begin the fermentation process. The enzyme converts the sugars to alcohol, making it apple cider. Then a second fermentation process takes place, making the alcohol into acetic acid this is done by adding a bacteria called acetobacter. A lot of people believe the ‘mother’ in apple cider vinegar (a substance containing enzymes and beneficial bacteria) which gives the vinegar a cloudy appearance is a superfood, in actuality, it’s a probiotic same as curd.
Apple cider vinegar does not only have to be drunk as many cannot stand the taste of it. You can add it to your lunch in the form of salad dressing and marinades. It can also be drunk in a tonic by adding lemon juice to it as well as a fruit juice. You won’t notice the taste as much while still receiving all of the health benefits, with a little cinnamon and raw honey it’ll be the tastiest health drink you’ve ever consumed.
How to add apple cider vinegar in your diet?
It can be consumed in different ways to avail the benefits of ACV in your daily meal.
- Secure method is to use it with olive oil as a salad dressing. It proves particularly tasty with leafy greens, cucumbers and tomatoes.
- It is best to spread this out into 2–3 doses throughout the day, and it may be best to drink it before meals.
- Do not take more than one tablespoon (15 ml) at a time, because taking too much at one sitting may cause nausea.
- It can also be used for pickling vegetables.
- You can also add ACV gummies in your diet as they taste delicious and you’ll love it.
- You can also go for ACV pills to add it in your diet chart.
What can the apple cider vinegar diet do for you?
- Apple cider vinegar can help with blood sugar control.
According to a study published in the Journal of the American Association of Diabetes in 2004, participants were given a breakfast rich in saturated fats and processed sugars. Some participants were given some apple cider vinegar before the meal and others a placebo. In the participants that were given apple cider vinegar, it was found that the blood sugar levels were significantly lower than those who had received the placebo.
Many more studies were done showing similar results. While apple cider vinegar is not the cure-all for diabetes it definitely cannot replace insulin, it can go a long way in the management of sugar levels if done in moderation and provided you do not have kidney problems.
- Apple cider vinegar helps in weight loss.
Apple cider vinegar is often touted as a magical miracle weight loss substance an organic remedy for run off the mill diet pills. How apple cider vinegar works are you consume two tablespoons about half an hour before the meals are supposed to begin. Leads to a feeling of fullness which in turn causes you to eat fewer calories and lose weight.
It’s recommended to have a high carb diet when taking apple cider vinegar; this causes you to eat 200 to 275 fewer calories throughout the day. Daily consumption of apple cider vinegar will reduce belly fat. However, it does not burn fat or anything of that sort it simple reduces your appetite. Water has the same effect if drunk 30 to 45 minutes before the meal to prevent bloating.
Apple cider vinegar can be used without a change in diet and still have weight loss effects. Still, there is a more considerable change when combined with healthy eating and exercise—taking one tablespoon of apple cider before each meal leads to about 1.2kgs per week and taking two tablespoons of apple cider vinegar before each meal leads to a loss of 1.7kgs a week.
Apple cider vinegar contains only three meagre calories per tablespoon. It consists of 96% water and 4% acetic acid. However, some have higher acetic acid content and are available for agricultural or cleaning purposes.
- Apple cider helps control cholesterol and blood pressure.
How apple cider vinegar does this is by helping to control a hormone produced by your kidneys called rennin, this hormone is mostly responsible for constricting and dilating the blood vessels. Blood pressure rises typically when the blood vessels are constricting; apple cider vinegar helps the blood vessels to relax, which prevents the constricting of blood vessels and in turn reduces blood pressure.
You were having apple cider vinegar before a meal has shown to help in cholesterol control by reducing LDL cholesterol and increasing HDL cholesterol. LDL cholesterol is typically called bad cholesterol because it accumulates in the passages of your blood vessels which increase the risk of stroke and heart attack. HDL is called the excellent cholesterol it’s needed to protect the nerves and make healthy cells and hormones; it also carries the LDL to the kidneys.
However, potent apple cider vinegar is in combating blood pressure and cholesterol; it cannot serve as a substitute for medication as strokes are very dangerous.
- Apple cider vinegar helps with digestion.
Apple cider vinegar can help with indigestion by reducing bloating, getting rid of heartburn, and improving digestion overall. Sometimes there may not be enough acid in your stomach to facilitate proper digestion. It will lead to food not being broken up properly and the stomach being unable to absorb it. In adding the apple cider, you will increase the acidic level in your stomach.
- Apple cider vinegar helps with yeast infections.
A curious case study in the journal of alternative therapies in health and medicine the doctors treated a 32-year-old woman who suffered from chronic yeast infections by the application of apple cider vinegar. However, the natural Ph of the vagina is very delicate, and anything done to upset it could create more problems than solve them. Consult with your gynecologist before you do anything.
- Apple cider vinegar helps with acid reflux.
No published reports are suggesting that apple cider vinegar could help with acid reflux. Still, it is heavily suspected to help in this area. It was published in the journal Current Gastroenterology Reports in the July 2019 edition.
- Apple cider vinegar helps reduce inflammation.
A few people take apple cider vinegar to manage symptoms of inflammation in conditions like multiple sclerosis, spondylitis, rheumatoid arthritis, and ankylosing. It has also been shown to improve gut bacteria which in turn affects inflammation.
- Apple cider vinegar may boost skin health.
In certain skin conditions like eczema and dry skin, apple cider vinegar can be applied however it is imperative to note that putting concentrated vinegar on your skin can cause burns so be very cautious while applying the apple cider vinegar. How this works is the skin is naturally acidic, so using topical apple cider vinegar could improve the ph balance of the skin, restoring it to its former normal and enhancing the protective barrier of the skin. Using alkaline soaps and cleansers could irritate eczema, making the symptoms worse.
However, one study with 22 people with eczema reported that the apple cider vinegar scarcely helped with their skin health; in fact, it did not improve the skin barriers; instead, it irritated. Undiluted vinegar can especially cause burns.
- Apple cider vinegar can kill harmful bacteria.
Since ancient times vinegar has been used as a disinfectant as vinegar naturally kills bacteria, in fact, Hippocrates, the father of medicine, used it to clean wounds 2000 years ago. It can be used for disinfecting and cleaning things like lice, ear infections, nail fungus, and warts. Vinegar can also act as a food preservative it has been known to kill bacteria like E.coli as well as salmonella when added to salad dressings.
- Apple cider vinegar has hair benefits.
For anyone dealing with an itchy scalp or hair breakage and have constantly blasting your fragile scalp to some chemicals, it might be time to go organic and use apple cider vinegar.
Hair that dull or frizzy has typically a high ph-value which makes it more alkaline than healthy hair by using apple cider vinegar which has acetic acid you can reduce the ph value and thereby bring back your hair health.
Since it is antimicrobial, it can kill a significant amount of the bacteria of your head, thereby reducing the amount of dandruff you produce. It works best when applied after shampooing and left for a few minutes before being ultimately being rinsed off.
Do not apply without diluting as this can cause burns if it gets in your eyes rinse off immediately. Most importantly, different skin reacts to substances differently, so if you cannot see a noticeable difference after application, stop using it and see the doctor if the situation has worsened.
There is a downside to the apple cider vinegar diet?
The potential side effects of drinking too much apple cider vinegar are:
Overall apple cider vinegar is safe to consume in moderate quantities, the adverse side effects are
- Erosion of the enamel in your teeth it is always safer to guzzle some water after consuming it in its diluted form.
- Acidic foods or liquids may make acid reflux worse and make digestion very hard or worsen the symptoms.
- If you do not have a good pair of kidneys, drinking apple cider vinegar could put them under undue stress, and they may not be able to process the excess acid.
- consumption of apple cider vinegar could cause indigestion.
- Apple cider vinegar, when applied in a concentrated form on the skin, causes severe chemical burns, so be careful when using especially to the face.
- While there are no reported cases of apple cider vinegar adversely affecting pregnant women, it’s always recommended to consume only pasteurized forms of vinegar and not unfiltered apple cider.
- Apple cider vinegar could destroy the body’s natural balance if not taken in moderation. It is also dangerous for people with health conditions to consume it without asking their doctor.
We wish you the best with your health journey, and I hope this article has been very informative.
Writing allows me to pour my heart out in words. So, that’s what I’ve been doing for the past 6 years. I strive to bring in a change in the world by taking tiny steps of curating the right message that needs to be conveyed.