Curious to know if apple cider vinegar is good for you? For those who want to try out this bright vinegar, read on to learn about the health benefits and possible side effects. If you’re unsure how to incorporate it into your diet, check out the recipes near the end for the best ways to use this ingredient.
In short, apple cider vinegar can be healthy. But the degree to which it is depends on each individual’s overall health and medical conditions. Because it’s a kitchen staple that’s part of many recipes, here’s how you can use it safely.
What is apple cider vinegar?
Apple cider vinegar is made with crushed apples, yeast, and sugar. As this mixture sits, the yeast digests the sugars in the apple and converts it into alcohol.
A second fermentation process converts the alcohol into acetic acid, a friendly bacteria, which is the main component in vinegar. Acetic acid gives it that sour, strong taste. In the raw form of this vinegar, a cloudy sediment forms (called “the mother”) that is a byproduct of the yeast and bacteria.
Is apple cider vinegar good for you?
It can be good for you, but more research with human studies is needed. From what is currently known, small amounts of daily unfiltered apple cider vinegar may benefit some people’s health.
In a small study, people who were already on a reduced-calorie diet did lose a few extra pounds in body weight when taking this vinegar twice a day. One reason for this could be the acetic acid, which can speed up your metabolism, promoting beneficial gut health and weight management.
Blood Sugar and Diabetes
According to 9 small studies in June 2021, people with type 2 diabetes took 15 ml of this vinegar daily over 8 weeks. This study showed results of improving insulin sensitivity up to 34% and significantly lowering blood sugar.
On the other hand, a smaller study found that taking a higher dose of 20 ml daily did not decrease the body’s glucose response, even with a carb-rich meal.
With these differing results, it’s important to understand that outcomes vary from body to body. This ingredient is not meant to replace medications for medically-diagnosed health conditions. Because of this, check with your doctor before taking this vinegar as medical treatment.
A randomized study showed enlightening information this vinegar improving cholesterol. People who took 30 ml daily lost more belly fat, which improved their cholesterol, compared to people who did not.
Aids in Digestion
According to a small human study and a few animal ones, the acetic acid in this vinegar can decrease appetite and promote feelings of fullness, resulting in a lower calorie intake.
Some people have noticed a difference in their skin when they use it as a facial toner. Generally, adding 1 tablespoon of apple cider vinegar to 8 ounces of warm water and applying this mixture over time to your face using a cotton pad can provide graceful aging support. If you have sensitive skin, dilute this mixture with more water.
Another beneficial effect is to directly apply it on skin conditions like acne, eczema, dandruff, warts, and even armpits for body odor. Speak with a dermatologist about how often and how much you should apply.
Apple Cider Vinegar Benefits
According to a modest pool of research, this vinegar has potential health benefits. Small studies have shown that it can treat fungal infections if used properly. There is not enough scientific evidence to back this up though, so if you are fighting a fungal infection, ask your doctor about the benefits of treating infections with this vinegar.
You can treat your salad greens with this vinegar to eliminate bacteria growth. Researchers have found that lemon juice paired with apple cider vinegar decrease the growth of salmonella and e. coli. If your nearest grocery store ever has a lettuce recall, using this method can help.
Some people suggest drinking it to manage inflammation. The vinegar can lessen symptoms from conditions like rheumatoid arthritis, multiple sclerosis, and ankylosing spondylitis. Talk with your doctor to see if this can work for you.
Apple Cider Vinegar Side Effects
Because of differing results in studies and research, there can be risk factors if you aren’t properly consuming this strong vinegar.
For example, your appetite and food intake can decrease due to indigestion from the vinegar’s acetic acid. Additionally, people who have consumed 25 grams of raw vinegar daily have reported significantly greater feelings of nausea.
Consistently consuming large amounts daily over a long period of time can cause side effects that are detrimental to your health. For example, a woman in her late 20s was admitted into the hospital with low blood potassium and multiple abnormalities in blood chemistry.
Additionally, she was diagnosed with osteoporosis (brittle bones rarely seen in young people). Her healthcare provider decided that because she was consuming 8 ounces of apple cider vinegar daily for 6 years, minerals were being sucked out from her bones to make up for the acidity of her blood.
Moreover, some research has shown damaged tooth enamel because of this vinegar’s acetic acid. As it lingers on your teeth, your teeth can result in up to 20% of mineral loss because of the abnormal pH levels. It’s best not to drink it straight from a cup.
How much apple cider vinegar should you drink a day?
Small amounts, like 1-2 tablespoons, should be safe for most people. Another way to take this vinegar is in the form of tablets, capsules, or gummies.
You can also get your fix by incorporating it into salad dressings, smoothies, pickled vegetables, marinades. Using it in your favorite recipes is the best way to consume this vinegar!
Apple Cider Vinegar FAQs
It is generally safe when consumed moderately, so you likely won’t experience adverse effects if you take no more than 1-2 tablespoons a day.
It can raise stomach acid levels to aid digestion and prevent gas and bloating.
Before a meal or on an empty stomach.
Don’t drink it on its own. Mix it with water, your favorite drink, or a salad dressing.
Because it’s highly acidic and has antimicrobial properties, it is self-preserving. You can preserve its quality by storing it in a cool, dark place.
Consult a doctor before consuming larger amounts if you are taking insulin, blood pressure medications, and even laxatives.
Recipes with Apple Cider Vinegar
Incorporate this vinegar into your diet with these Healthy Salad Dressing Recipes. If you’re craving a fresh salad with slight tang, make this Fall Harvest Salad with Apples. Add this Apple Cider Vinaigrette to your next side salad.
To add a bursting flavor to any dish, try out these pickled vegetables that use apple cider vinegar: