Cholesterol: 6 Scientifically Proven Health Benefits of Apple Cider Vinegar
Apple cider vinegar is a popular home remedy. People have been using it for centuries for culinary and medical purposes.
Many say it can relieve a variety of ailments, but you may be wondering what the research says.
Apple cider vinegar has a variety of health benefits, including antibacterial and antioxidant properties. There is also evidence that it has health benefits such as helping with weight loss, lowering cholesterol, lowering blood sugar levels and improving diabetes symptoms.
However, little research has been done and more studies are needed before it can be recommended as an alternative therapy.
This article reviews six pieces of evidence for the possible health benefits of apple cider vinegar.
- It contains many substances that are harmful to health
Apple cider vinegar is made in a two-step process.
First, manufacturers expose crushed apples to yeast, which ferments the sugar and converts it to alcohol. Then, they add bacteria to further ferment the alcohol into vinegar, the main active mixture of acetic acid.
The acetic acid gives the vinegar its strong aroma and sour taste. Researchers believe that this acid is the reason for the health benefits of apple cider vinegar. Apple cider vinegar contains 5% to 6% acetic acid.
Unfiltered organic apple cider vinegar also contains a substance called madre, which is made up of protein chains, enzymes and friendly bacteria that give apple cider vinegar its cloudy appearance.
There are no studies to support this claim, but it is thought to be responsible for most of the health benefits of madre.
Apple cider vinegar doesn’t contain many vitamins or minerals, but it does provide a small amount of potassium. A good brand also contains some amino acids and antioxidants.
- It can help kill harmful bacteria
Vinegar can help kill bacteria and other pathogens.
People traditionally used vinegar to clean, disinfect, and treat nail fungus, lice, warts, and ear infections.
Hippocrates, the father of modern medicine, used vinegar to cleanse wounds more than 2,000 years ago.
Vinegar is also a food preservative, and studies have shown that vinegar inhibits the growth of bacteria such as E. coli and the spoilage of food.
If you’re looking for a natural way to preserve food, apple cider vinegar may help.
Anecdotal reports also suggest that diluted apple cider vinegar applied to the skin may help fight acne, but there are no reliable studies to support this.
- It may help lower blood sugar levels and control diabetes
One of the most compelling uses of vinegar to date has been to help treat type 2 diabetes.
Type 2 diabetes is characterized by high blood sugar levels due to insulin resistance or lack of insulin.
However, even people without diabetes can benefit from keeping their blood sugar levels in the normal range, as some researchers have found that high blood sugar levels are a major cause of aging and various chronic diseases.
The most effective and healthiest way to regulate blood sugar levels is to avoid refined carbohydrates and sugars, but apple cider vinegar can also help regulate blood sugar.
Studies have shown the following benefits of vinegar on blood sugar and insulin levels.
- A small study showed that vinegar improved insulin sensitivity by 19-34% during high-sugar meals, significantly reducing blood sugar levels and insulin response.
- In a small study of five healthy individuals, vinegar lowered blood sugar levels by 31.4% after eating 50 grams of white bread.
- A small study of diabetics found that eating two tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar levels by 4% the next morning.
- Several other human studies have shown that vinegar improves insulin function and lowers postprandial blood glucose levels.
According to the National Center for Complementary and Integrative Health (NCCIH), it is important that people do not substitute unproven supplements for medical care.
If you are taking medication to lower your blood sugar, consult your doctor before increasing your intake of any type of vinegar.
- May help with weight loss
Perhaps surprisingly, studies have shown that vinegar can help people lose weight.
Several human studies have shown that vinegar increases the feeling of satiety. This may lead to fewer calories in the diet and weight loss.
For example, one study found that when vinegar was consumed with a high-carbohydrate meal, it increased satiety and participants consumed 200 to 275 fewer calories per day.
In addition, a study of 175 obese individuals showed that daily consumption of apple cider vinegar reduced intra-abdominal fat and weight loss (16).
- Consumption of one tablespoon (12 ml) of apple cider vinegar resulted in a weight loss of 1.2 kg (2.6 lbs).
- Two tablespoons (30 ml) can result in a weight loss of 1.7 kg (3.7 lbs).
However, it should be remembered that this study lasted three months, so the actual effect on body weight appears to be quite modest.
In other words, simply adding or subtracting individual foods or ingredients is unlikely to have a significant impact on weight. It is an integrated diet and lifestyle that leads to long-term weight loss.
Overall, apple cider vinegar helps with weight loss by promoting satiety, lowering blood sugar, and lowering insulin levels.
Apple cider vinegar is very low in calories, about 3 calories per tablespoon.
- Improves the heart health of animals
Heart disease is one of the leading causes of death.
A number of biological factors are associated with the risk of heart disease.
Studies have shown that vinegar can improve many of these risk factors. However, many studies have been conducted on animals.
These animal studies have shown that apple cider vinegar can lower cholesterol and triglyceride levels, as well as some other risk factors for heart disease.
Studies on rats have also shown that vinegar lowers blood pressure, which is an important risk factor for heart and kidney disease.
However, there is no strong evidence that vinegar is beneficial for heart health in humans. Researchers need to conduct more studies before they can draw firm conclusions.
- It can improve skin health
Apple cider vinegar is a common remedy for dry skin, eczema and other skin conditions.
The skin naturally becomes slightly acidic. Topical application of apple cider vinegar can help improve the skin’s protective barrier and restore the skin’s natural acid-base balance.
Alkaline soaps and detergents, on the other hand, can irritate eczema and aggravate the condition.
Given its antibacterial properties, apple cider vinegar could theoretically help prevent skin infections associated with eczema and other skin conditions.
Some people use diluted apple cider vinegar in face washes and toners. The idea is that it can kill bacteria and prevent blemishes.
However, a study of 22 eczema patients found that apple cider vinegar did not improve the skin’s barrier function, but instead caused skin irritation.
Consult your doctor before trying any new treatments, especially for damaged skin. Avoid applying undiluted vinegar to the skin as it may cause burns.
Dosage and application instructions
The best way to incorporate apple cider vinegar into your diet is to use it in the kitchen. It can easily be added to foods such as homemade mayonnaise.
It is best to start with a small amount and avoid consuming large amounts. Too much vinegar can cause harmful side effects, including erosion of tooth enamel.