While apple cider vinegar has many potential health benefits, it’s also important to be aware of its potential risks and side effects. Unian.net.
Apple cider vinegar is a popular product in many kitchens due to its culinary properties and is often used as an additive to salad dressings and sauces. And in the health world, some people tout apple cider vinegar as a natural all-around remedy for many ailments, including digestive problems, obesity and more. Eatingwell takes a look at these tips and explains how drinking apple cider vinegar can benefit your health.
Apple cider vinegar is made by fermenting apples. After the apples are squeezed, the liquid is fermented by bacterial and yeast cultures. This turns the sugar in the apple juice into alcohol and then into vinegar.
According to a 2021 study by BMC Complementary Medicine and Therapies, apple cider vinegar contains various flavonoids such as gallic acid, catechin, caffeic acid, and ferulic acid, which may have health benefits.
But what actually happens if you drink apple cider vinegar every day?
It helps regulate blood sugar levels
Some studies support its positive effects on glycemic control. The acetic acid found in apple cider vinegar is thought to slow down the digestion of carbohydrates, thereby reducing the rate at which sugar enters the bloodstream and helping to maintain more consistent blood sugar levels. It may also improve insulin sensitivity.
According to a study from BMC Complementary Medicine and Therapies, consumption of apple cider vinegar is associated with improvements in fasting plasma glucose concentrations and hemoglobin A1C concentrations (a measure of average blood sugar levels over three months). Although the results did not show that apple cider vinegar affected fasting insulin, the authors concluded that it is a safe natural supplement that may help control blood sugar levels.
It is important to note that although the results are promising, these effects should not be considered a replacement for drug treatment in people with diabetes.
Helps improve digestion
Apple cider vinegar is often touted for its beneficial effects on digestive health because it contains probiotics, beneficial bacteria that promote a healthy gut microbiome. According to a 2022 review by Cureus, probiotics support digestion and may even improve nutrient absorption. Please note that pasteurized ACV does not contain live probiotics.
Although many people report improved digestive health when drinking apple cider vinegar, scientific research on these effects is limited and more research is needed.
You can lose weight
Apple cider vinegar is often called a natural weight loss remedy. The idea behind this claim primarily revolves around the presence of acetic acid, which some studies, such as a review in the journal Nutrients in 2019, say may suppress appetite.
A 2022 meta-analysis by Current Developments in Nutrition evaluated short- and long-term studies conducted on apple cider vinegar, appetite, and calorie intake. Four out of six short-term studies found that vinegar suppressed appetite. However, none of the long-term studies reported any benefits from appetite suppression.
Apple cider vinegar can complement a balanced diet and regular exercise, potentially helping you achieve your weight loss goals. However, it is unlikely that adding this vinegar alone to the diet without other healthy lifestyle changes will have a significant effect on weight.
You can benefit from its antimicrobial properties
Apple cider vinegar may have antimicrobial properties when consumed in full strength. Some evidence suggests that it may also have antifungal activity.
According to data published in the International Journal of Microbiology in 2021, the antimicrobial properties are likely due to the total phenolic content of ACV. As for whether it can prevent or cure the disease, the results are not so promising. According to a 2019 study in the journal Natural Product Research, studies have not shown it to be effective against the influenza virus.
Apple cider vinegar may improve heart health
The results of the previously mentioned meta-analysis and systematic review showed that vinegar consumption significantly reduced serum total cholesterol levels. And results from a 2023 randomized clinical trial in the journal Frontiers in Clinical Diabetes and Healthcare assessing the effects of drinking apple cider vinegar among people with type 2 diabetes found that drinking 30 milliliters of apple cider vinegar per day for eight weeks led to a reduction in the “bad blood” ratio. » to “good” cholesterol, which has a positive effect on heart health.
Risks and Precautions
While apple cider vinegar has many potential health benefits, it is also important to be aware of its potential risks and side effects. Topical use of undiluted apple cider vinegar may cause burns, irritation, and discomfort due to its high acidity. And for people with stomach ulcers, eating acidic foods like apple cider vinegar can make the condition worse.
Consuming vinegar may lower potassium levels, reports a 2020 review published in the European Journal of Nutrition, which can lead to heart health problems. It may also interact with certain types of medications, potentially changing how they affect the body. Diabetes medications, diuretics, and some heart disease medications, among others, may be affected, according to the National Library of Medicine.
Certain groups of people should exercise caution when considering using apple cider vinegar. For example, pregnant and breastfeeding women should use it with caution as there is insufficient research to support its safety during these periods. People with diabetes, especially those taking insulin or other glucose-lowering medications, should closely monitor their blood sugar levels as vinegar can lower blood sugar levels. People who suffer from stomach ulcers or acid reflux may find that apple cider vinegar makes their symptoms worse.
“When taking apple cider vinegar daily, it’s important not to overdo it and stick to the recommended dosage of 1 to 2 tablespoons,” says Melissa Mitri, RD, owner of Melissa Mitri Nutrition in New York City. Eating more than that increases the risk of side effects, such as gastrointestinal discomfort, and can affect tooth enamel, she said.
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2023-12-15 05:03:00
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