Apple Cider Vinegar
Apple cider vinegar has been used in the process of cooking and as a natural medicine for thousands of years. Many claim it has various health benefits, including weight loss, improved blood sugar levels, relief from indigestion and a decreased risk of heart disease and cancer.
With its many potential uses, it can be quite difficult to understand how much apple cider vinegar to take each day.
Benefits of apple cider vinegar
- Manages blood sugar
Apple cider vinegar is often recommended as a natural remedy to control the sugar levels in the blood, especially for people with insulin resistance.
When consumed before a high-carb meal, vinegar slows down the rate of stomach emptying and prevents large blood sugar spikes. Moreover, It also improves insulin resistance which helps the body in moving more glucose out of the bloodstream and into your cells, thus lowering blood sugar levels. Interestingly, only a small amount of apple cider vinegar is required to have these efficient effects.
Four teaspoons (20 ml) of apple cider vinegar prior to meals have been shown to significantly reduce blood sugar levels after eating. However, It should be combined with a few ounces of water and consumed prior to a high-carb meal. However, Apple cider vinegar does not significantly lower blood sugar when taken before a low-carb or high-fiber meal.
- Assists in weight loss
Vinegar may help people in losing weight by increasing the feelings of fullness and reducing the amount of food eaten throughout the day. One or two tablespoons, which is around 15 or 30 ml of apple cider vinegar daily for three months, helped overweight adults lose an average of 2.6 and 3.7 pounds that is nearly 1.2 and 1.7 kg, respectively. Two tablespoons each day have also been found to help dieters lose nearly twice as much weight in three months compared to people who didn’t consume apple cider vinegar. It can be stirred into a glass of water and consumed, or mixed with oil to make a salad dressing. However, Apple cider vinegar is more likely to aid in weight loss when combined with other diet and lifestyle changes.
- To improve digestion
Many people consume apple cider vinegar before protein-heavy meals to assist in digestion. The theory behind it is that apple cider vinegar increases the acidity of the stomach, which helps the body to create more pepsin, the enzyme that breaks down protein.
While there is no research to support the use of vinegar for digestion, other acidic supplements, such as betaine HCL, can significantly increase the acidity of the stomach. Acidic foods like apple cider vinegar may have similar effects, but more research is needed. Those who take apple cider vinegar for the purpose of digestion typically drink one to two tablespoons that is around 15–30 ml with a glass of water immediately before meals, but there is currently no evidence to support this dose.
- Provides general wellness
Other vital reasons for taking apple cider vinegar include the fact that it protects against heart disease which reduces the risk of cancer and fighting infection. However, unfortunately, there is limited scientific evidence to support these claims, and no recommended dosages for humans are available as such. Animal and test-tube studies have suggested that vinegar may reduce the risk of heart disease, fight cancer and slow the growth of bacteria, but no studies have been performed in humans. Several studies have proved that people who regularly consume salads with vinegar-based dressings tend to have a comparatively lower risk of heart disease and less belly fat, but this could be due to other factors. However, more human research is required to understand the best dose of apple cider vinegar for general health and wellness.
Apple cider vinegar and weight loss
Most people utilise apple cider vinegar for assisting in weight loss, but they are not usually aware of the rest of the health benefits of apple cider vinegar. There are several studies that have proved that using apple cider vinegar for weight loss actually works. They also found it works even without dietary changes. However, when drinking apple cider combined with a healthy lifestyle, the results are truly impressive.
Most people overeat because they don’t feel full. Apple cider vinegar increases satiety which is the feeling of fullness and that’s very helpful for staying on track with your healthy diet. Especially at the beginning of your weight loss journey when you tend to require a little bit of help to start and to stay on track.
Apple cider vinegar and diabetes
When it comes to apple cider vinegar and diabetes, there are a few things one should know. Apple cider vinegar is great in preventing diabetes. So, if you happen to have a family history of diabetes, you should consider drinking apple cider vinegar to decrease the risk. Apple cider vinegar has been shown to reduce blood sugar levels when one is fasting or not eating, which is incredibly beneficial for people who have difficulty regulating their own blood sugar levels, like those who have diabetes.
However, this won’t replace medication. A healthy diet and exercise are always advised for people suffering from diabetes. If you have diabetes and happen to take insulin or prescription drugs, you should talk to your doctor before drinking apple cider vinegar because this can cause the potassium levels to drop too much.
Apple cider vinegar can widely assist in managing blood sugar, improve symptoms caused by PCOS and promote weight loss. A typical dose is 1–2 tablespoons (15–30 ml) combined with water and consumed before or after meals. Research doesn’t support claims that it can improve digestion and prevent heart disease, cancer or infection. Apple cider vinegar is a comparatively safe supplement to consume in moderate quantities but has not been extensively researched. Future studies are expected to reveal more potential uses and benefits and help clarify the most effective dosages of the same.