Most of us associate vinegar with cleaning products or a tangy flavor to add to a salad or marinade. We don’t usually associate vinegar with good health, but new research suggests that apple cider vinegar, in particular, may have health benefits when added to your diet.
How It Is Made?
The fermentation process for apple cider vinegar is repeated twice. To begin, yeast is added to smashed apples, which converts the carbohydrates into alcohol. They next add bacteria, which accelerates the fermentation and converts the alcohol to acetic acid. Vinegar’s strong fragrance and flavor come from the 5-to-6 percent acid concentration.
You may notice a cloudy stuff hanging out near the bottom of your vinegar container, and that’s OK. It’s known as “the mother,” and it’s made up of the yeast/bacteria mixture that forms throughout the fermentation process. It’s a probiotic, and it offers the vinegar a boost in addition to the B-vitamins and polyphenols it already has.
Although this vinegar has long been used as a home treatment for everything from a sore throat to varicose veins to dandruff, science only backs up some of these claims. So, what are the advantages of apple cider?
The Benefits
It Helps Regulate Blood Sugar
While limiting sugar and processed carbs is the most efficient strategy to control blood sugar levels, apple cider vinegar has been demonstrated to improve insulin sensitivity.
According to one study, apple cider vinegar improved insulin sensitivity by more than 20%, lowering blood sugar and insulin responsiveness. The subjects were given either 20 grams of apple cider vinegar or a placebo after eating a bagel with butter and orange juice. After the meal, those who took the vinegar had considerably lower blood glucose levels. The findings have been confirmed in both healthy and diabetic persons. Other research has found that apple cider vinegar enhances insulin activity and decreases blood sugar levels, which can be beneficial for people with pre-diabetes or Type 2 diabetes.
The vinegar acts in a similar way to metformin, a blood sugar-lowering medicine, and individuals who gain the most from it appear to be people who are insulin-resistant.
It Can Help Weight Loss
Apple Cider Vinegar has been demonstrated to improve fullness, which can lead to weight loss when people eat fewer calories but no longer feel hungry. In one study, people who ate vinegar with their meal consumed 200-275 fewer calories throughout the day.
Not only that, but a study of obese people found that apple cider vinegar reduced abdominal fat and helped them lose weight. One tablespoon resulted in a 2.6-pound weight loss, whereas two tablespoons resulted in a 3.7-pound weight loss. However, because the trial only lasted three months, the weight loss was just mild to minimal.
A more recent study revealed significant weight loss. Over the course of three months, participants who consumed two tablespoons of apple cider vinegar consumed 250 calories fewer than their daily requirements and lost approximately 10 pounds. It was also discovered that vinegar reduced cholesterol levels.
Although further research into the weight-loss advantages of apple cider vinegar is needed, scientists agree that it won’t hurt.
It Can Help Improve Heart Health
High cholesterol and triglyceride levels are risk factors for heart disease, and research suggests that apple cider vinegar can help lower such levels. Unlike the other benefits of apple cider vinegar, investigations on heart health have primarily been conducted on animals. In rats, the vinegar also decreased blood pressure. Hypertension and high blood pressure can lead to heart disease and kidney difficulties.
Human studies are needed to conclusively confirm any benefits to human heart health, but scientists believe it won’t harm you if you add it to your routine.
It Kills Bacteria
Vinegar of various kinds has been shown in studies to help fight infections, including bacteria. This is why vinegar is associated with cleaning and disinfecting. This ability also makes vinegar a preservative, as it inhibits the growth of microorganisms that destroy food, such as E. coli.
Researchers demonstrated this by administering vinegar, lemon juice, or a mix of the two groups with tainted arugula. Salmonella growth was reduced by both the juice and the vinegar, and the bacterium levels in the mixture were almost undetectable.
It Is Good For Skin Health
Remove the skin cream and replace it with vinegar. Because the epidermis is slightly acidic, apple cider vinegar has long been used for dry skin and even eczema. Topical apple cider vinegar is supposed to help balance the natural pH and enhance the protective layer when more typical soaps can increase the skin’s dryness.
As previously said, apple cider vinegar contains antibacterial qualities that may help to reduce topical infections, which is why it is occasionally diluted and used to face wash or toner.
Nonetheless, the American Academy of Dermatology advises against using apple cider vinegar for serious skin health, prevention, or rejuvenation. While it has the ability to dry, experts believe there are better solutions for heavy-duty skin care.
Remember that vinegar is a strong substance, so dilute it with water or tea before using it, or take it with food. There are certain disadvantages to consider before incorporating it into your daily regimen. Because apple cider vinegar has the potential to reduce potassium levels, check sure you don’t have hypokalemia before using it. Check with your doctor if you’re taking any drugs (including insulin) to make sure the vinegar won’t cause any problems. Finally, if you have nausea from the vinegar, your body is probably susceptible to the intense sour acidity, so look into other health options.
