Apple cider vinegar (ACV) is a type of vinegar that is a staple in many households. It is made from fermented apple juice and is produced by crushing apples and then fermenting the liquid with the help of yeast and bacteria. According to Rosy Saha, Golf View Health Care and Research Institute, Kolkata, ACV when consumed with water is shown to reduce bad cholesterol in blood. In addition, the healthy tonic is known for its weight loss benefits, she adds. In an interaction with the OnlyMyHealth team, she shares how ACV can be consumed for maximum benefits.
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Health Benefits Of Apple Cider Vinegar
ACV has gained popularity for its potential health benefits and various uses. However, it’s important to note that many of these benefits are not extensively supported by scientific research, and more studies are needed to confirm their effectiveness. That said, here are some of the potential benefits of apple cider vinegar:
Blood sugar control: ACV is said to have a positive impact on insulin sensitivity and blood sugar levels, especially after high-carbohydrate meals. A review of clinical trials conducted in 2021 indicated that consuming ACV might have positive effects on glycemic status in adults. However, the authors of the studies advised caution in interpreting these findings, as further extensive research is required to fully grasp the potential benefits of apple cider vinegar.
Heart health: In a review conducted in 2020, involving both humans and animals studies, it was found that ACV has the potential to positively impact levels of high-density lipoprotein, low-density lipoprotein, triglycerides, and total cholesterol. However, the study concluded that due to inadequate research of high quality, the evidence for the health effects of ACV is insufficient.
Antimicrobial properties: As per a review published in the Journal Food Chemistry, cider vinegars are 5–6% acetic acid, which is a colourless liquid compound with antimicrobial properties. This means it aids in inhibiting the growth of harmful bacteria and supporting certain health and cleaning applications.
Does Apple Cider Help Lose Weight?
Although there is no definite evidence to suggest ACV may help with weight loss, studies have suggested that acetic acid, which is a component in ACV, could help increase feelings of fullness, leading to reduced calorie intake and promoting weight loss over time.
In fact, a small study conducted in 2009 found that the acetic acid present in ACV has a great impact on weight and body fat. The study included 144 Japanese adults with obesity, who consumed either 1 tbsp (15 mL) of vinegar, 2 tbsp (30 mL) of vinegar, or a placebo drink every day. Those who consumed 1 tbsp of ACV per day lost 1.2 kilograms (kg), participants who consumed 2 tbsp of ACV per day lost 1.7 kg, and the placebo group gained 0.4 kg, with an increase in their waist circumference.
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How To Drink Apple Cider Vinegar For Weight loss
Saha recommends having 10ml or 2 teaspoons of ACV (unfiltered) diluted in a glass of water. She adds saying, it can be taken 15 mins before major meals or at bedtime for better results.
Undiluted vinegar can damage tooth enamel and irritate the throat and digestive system. Moreover, while ACV offers some potential benefits, it is not a cure-all, and its effects may vary from person to person. If you have any specific health concerns or conditions, it’s best to consult with a healthcare professional before using ACV as a natural remedy.