Nutrition and Supplements
Health Benefits of Apple Cider Vinegar
Jan
Apple cider vinegar (ACV) is a popular home remedy that people have used for centuries in cooking and medicine. It is one of the three most common types of vinegar, produced by fermenting apples. This acidic solution is consumed throughout the world as a flavoring and preservative agent in foods, and it contains a variety of flavonoids, such as ferulic acid, catechin, caffeic acid, and ferulic acid.
Many people claim it can relieve a wide variety of health conditions, but, what does the research say?
High in Healthful substances
Acetic acid gives vinegar its strong sour smell and flavor. Researchers believe this acid is responsible for apple cider vinegar’s health benefits. Cider vinegar are 5–6% acetic acid.
May Help Lower Sugar Levels and Lipid Profile
Studies in animals have reported that ACV has a variety of pharmacological functions, including antioxidant, anti-inflammatory, antidiabetic, antihypertensive, and antihyperlipidemic properties.
Some randomized clinical trials have evaluated the effects of ACV on serum lipid parameters and glycemic markers.
In a study published in the journal BMC Complementary Medicine and Therapies, researchers did a review on the effects of ACV on these parameters and found that the consumption of ACV had beneficial effects on serum levels of Total Cholesterol and fasting glucose levels. They also observed a significant favorable effect in serum triglyceride concentrations.
Hyperlipidemia and hyperglycemia are common problems that affect many people around the world, and that increases the risk of multiple health conditions, such as type 2 diabetes and cardiovascular disease.
The mechanism by which ACV has these favorable effects is not completely defined, but some mechanisms might be the delaying that it can cause in gastric emptying, enhancement of cellular glucose utilization and lipolysis, suppressing hepatic glucose production and lipogenesis, and facilitating insulin secretion.
The study also showed beneficial effects in triglyceride levels, where the effect on lipid profiles might be attributed to its stimulation of acid bile excretion, increasing lipolysis, and decreasing lipogenesis.
According to the study, 15 ml/day might represent the optimum effective dose of ACV.
May Aid Weight Loss
Several human studies show that vinegar can increase feelings of fullness. This can lead to eating fewer calories and losing weight.
For example, according to one study, taking vinegar along with a high-carb meal led to increased feelings of fullness, causing participants to eat 200–275 fewer calories throughout the rest of the day.
How to Use it?
The best way to incorporate apple cider vinegar into the diet is to use it in cooking. Some examples include adding it to salad dressings or homemade mayonnaise.
Some people also like to dilute it in water and drink it as a beverage. Common dosages range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoons (15–30 mL) per day mixed in a large glass of water.
It’s best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects, including tooth enamel erosion and potential drug interactions
Sources:
Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complement Med Ther. 2021;21(1):179. Published 2021 Jun 29. doi:10.1186/s12906-021-03351-w
Kris Gunnar. (2021, Apr 8). 6 Health Benefits of Apple Cider Vinegar, Backed by Science. Healthline. Retrieved from:
https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar
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