Apple Cider Vinegar has been a popular health food for some years now. However, when it comes to health and weight loss there are hundreds of foods and trends that people say will provide amazing health benefits. At Weight Loss Direct we understand that all this information can get confusing so we wanted to shed some light on some popular foods that can help improve your health!
In this article we will be talking about Apple Cider Vinegar, the potential benefits of taking it, and how you can incorporate it into your day to day lifestyle.
Benefits of apple cider vinegar
So people keep saying apple cider vinegar is good for you but what are its actual benefits – and more importantly is any of it actually true.
When it comes to nutritional value apple cider vinegar is surprisingly plain but this isn’t really a bad thing. Apple cider vinegar is made through a two step process. First apples are mixed with water and left to ferment and form ethanol. Next bacteria is added to the mixture which turns the alcohol into acetic acid. Most health researchers believe that this acid is what gives vinegar its health benefits. ( 1 )
It may kill bacteria
The acetic acid in apple cider vinegar is also known to help kill bacteria in the body. Vinegar has been used to clean wounds for thousands of years as well as treating warts and ear infections. Studies have also shown that it vinegar can help preserve and disinfect foods. There have actually been a few studies that have found that apple cider vinegar can prevent E. coli from growing in our food. ( 2 )
It can help with weight loss
Apple cider vinegars most common claim to fame is its ability to help in weight loss. Studies have shown that taking apple cider vinegar can lead to feeling fuller longer after a meal. This increase in fullness can help you eat less and go longer between meals which can significantly benefit any attempts to lose weight. ( 3 )
In some test apple cider vinegar has also been shown to reduce belly fat. In a study of 175 people with obesity is was found that daily consumption of apple cider vinegar lead to some weight loss over time. Participants taking 2 teaspoons of apple cider vinegar every day lost an average of 3.7 lbs. over the course of 3 months. ( 4 )
Apple Cider Vinegar might help with blood sugar levels and insulin levels.
Apple cider vinegar probably wont change your life completely but it can make improvements to your health when taken with a meal or over a long period of time. One of the benefits of apple cider vinegar is its ability to slow the digestion and absorption of sugars and starches in our foods. This can eventually lead to lower and more consistent blood sugar levels as well as normalized insulin levels.
In one smaller study researchers found that during a high carb meal vinegar may actually improve insulin sensitivity by 19 to 34%. This can lead to lower blood sugar and a better insulin response after the meal. ( 5 )
Another study done on people with diabetes found that participants who consumed 2 tablespoons of apple cider vinegar before bedtime showed a 4% reduction in fasting blood sugar by the following morning. ( 6 )
These are only two examples but there have been numerous studies on the effects of vinegar on insulin function and blood sugar over the past few years. And many of these studies have shown that vinegar does make a difference on insulin and blood sugar after a meal.
Should you take apple cider vinegar?
It would also be a lie to say that apple cider vinegar is just a health food hoax. There have been clinical human studies that prove it can be beneficial for people with insulin or blood sugar problems and it can give you a little bump when it comes to weight loss. But is this enough to make it a part of your daily routine?
While apple cider vinegar does have benefits we still recommend that you consult with your physician before trying any home remedies, no matter how many supporting studies they have. If your doctor says its alright then we say you should go for it!
How to take apple cider vinegar
If you decided you want to try apple cider vinegar what is the best way to incorporate it into your diet? Simply take 2 tablespoons of Bragg’s Apple Cider Vinegar after meals, dilute with 4 or 8 oz. of water, and drink it. This is the easiest way and after a few days it gets a lot more palatable. However, if you cant stomach sour water you can also add apple cider vinegar to your salad dressings or add some to hot tea with lemon and stevia!
Its also important to note that taking apple cider vinegar without diluting it can actually be bad for you. Pure vinegar can wear away at your teeth, increase acid reflux, and even burn your esophagus. Because of this its important to always dilute with water or mix with another food so you only experience the benefits. ( 7 )
As far as home remedies go – apple cider vinegar does provide actual benefits according to science/studies with the main component that provides benefits being the acetic acid. However, its not a miracle drink and these benefits aren’t substantial.
Choosing natural food items and strategies to improve health and well being is ideal. We are natural and organic ourselves, so it only makes sense our bodies work better with “natural and organic” food items and fuel sources. When you have the option to choose natural over processed, your body more readily can use the resources its been given, function better, and become balanced. Foreign, unnatural items will only inhibit your body to do what its supposed to do – protect you! This is why Weight Loss Direct was created – to help those struggling with health issues become more balanced in a natural way (through natural diet and supplementation) and therefore healthier and happier. When our internal systems are balanced and our health is at its very best, often times, weight loss becomes the byproduct / a bonus to making healthier lifestyle choices.