Apple cider vinegar is celebrated for having a number of claimed benefits, from lowering blood glucose levels to improving gut health. We delve into the details.
Countless health-conscious celebrities swear by the health benefits of apple cider vinegar – but what is it and why is it so powerful?
Apple cider vinegar is created by exposing crushed apples to yeast, which encourages the fermentation of sugars, transforming them into alcohol. From there, bacteria are added to ferment the alcohol even further, turning it into acetic acid. Acetic acid is the most important active ingredient of apple cider vinegar. Below, we examine five of its interesting benefits.
- Lower blood glucose levels
Apple cider vinegar is believed to help control high blood sugar levels, a symptom of those suffering from Type-2 Diabetes. Various studies have been conducted to try and prove this effect. The Department of Nutrition at Arizona State University discovered that apple cider vinegar improves insulin sensitivity during a high-carb meal by between 19–34%, while lowering blood sugar and insulin responses. Furthermore, a study done by Dr Carol S. Johnston and Dr Andrea M. White showed that taking two tablespoons of apple cider vinegar before bedtime has the power to reduce fasting blood sugar (which is significantly higher in people suffering from diabetes) in the morning by up to 4%.
- Maintaining pH balance in the stomach
According to registered dietitian, Amanda Weber, “Maintaining the correct pH level in the stomach is vital as many minerals can only be adequately absorbed in an acid medium.” Unfortunately, as we age, the gastric environment will slowly start to become more alkaline. “This means that we absorb fewer nutrients and minerals, which can obviously have a negative effect on our health. Introducing a regular dose of apple cider vinegar can help to counteract this change,” she adds.
- Boosts gut health
Apple cider vinegar is a product of fermentation, and this means that it will contain plenty of probiotics. The fermented apples also contain pectin – a naturally occurring substance that is known to aid in digestion. “All in all, apple cider vinegar can only do good things for your gut,” says Amanda.
- Lower cholesterol
Heart disease is the cause of one in every five deaths in South Africa, according to the Heart and Stroke Foundation. Luckily, apple cider vinegar is said to improve heart health and lower cholesterol. Unfortunately, the only studies that have been done to prove this have been conducted on animals. The results of the studies, however, showed lower cholesterol and triglyceride levels in their blood.
- Anti-bacterial
Apple cider vinegar is powerful enough to kill off a number of pathogens and bacteria. Due to this, many people use it as an immune-booster, a natural preservative for food, and to disinfect wounds and skin infections.
How much should you take?
You can choose to consume apple cider vinegar in capsule form or in its natural, liquid state. Amanda recommends a daily dose of between two teaspoons to two tablespoons, depending on your weight and size. “Just be sure to rinse your mouth immediately after taking it and to brush your teeth about a half an hour later if possible. Otherwise, apple cider vinegar may erode teeth enamel over time,” she says.
Remember, always consult with a medical professional before taking any supplements – even natural ones like apple cider vinegar – and never use them to try and replace any medication prescribed by a doctor.
Amanda emphasises that no long term, double-blind scientific studies have been done to prove the majority of the claims associated with consuming the vinegar. However, there’s no harm in giving it a try and seeing if you notice any of the benefits mentioned above!
Sources:
http://care.diabetesjournals.org/content/27/1/281.long
http://care.diabetesjournals.org/content/30/11/2814.full
https://farrbetterrecipes.com/wp-content/uploads/2016/08/Farr-Better-Recipes-Apple-Cider-Vinegar-Documentation-1.pdf https://barrierislandorganics.com/ten-acv-benefits/
