Apple cider vinegar has been used in cooking and natural medicine for thousands of years. When you drink apple cider vinegar, you will reap health benefits such as weight loss, improving blood sugar levels, relieving indigestion, and reducing the risk of heart disease and cancer. That's what many claim. And while vinegar has its fair share of potential benefits, in this article we'll explore which ones have been proven through in-depth studies and which are just theories so far.
How much vinegar to consume per day to get various health benefits and what NeffectsWhat drinking apple cider vinegar can entail are also topics we will look at here.
Proven benefits of apple cider vinegar consumption and how much should you drink
For blood sugar control:Apple cider vinegar is often used asnatural way to control blood sugar levelsrecommended, especially in people with insulin resistance. When taken before a carbohydrate-rich meal, vinegar slows stomach emptying and prevents a sharp rise in blood sugar levels. It also improves insulin sensitivity, which helps the body move more glucose from the bloodstream into cells. Vinegar lowers blood sugar levels.
Interestingly, only a small amount of vinegar is required to achieve this effect. Four teaspoons (20 ml) of apple cider vinegar, before a meal, morning or evening, has been shown to significantly lower blood sugar levels after a meal. However, the vinegar should be diluted in about 100 ml to 200 ml of water.
A notice:Apple cider vinegar does not significantly lower blood sugar when taken before a low-carb or high-fiber meal.
For polycystic ovary syndrome (PCOS): Polycystic ovary syndrome is a hormonal disorder associated with abnormal menstrual cycles, high androgen levels, ovarian cysts, and insulin resistance. In a three-month study, women with PCOS who drank a tablespoon (15 ml) of apple cider vinegar in 100 ml immediately after dinner experienced an improvement in hormone levels and more regular menstruation. Although more research is needed to confirm these results, one tablespoon (15 ml) per day appears to be an effective dose for improving PCOS symptoms.
For weight loss:Two tablespoons a day help dieters, almost twice as much in three monthsto lose a lot of weightlike people who don't consume apple cider vinegar.
Drinking Apple Cider Vinegar: Theoretical Benefits
To improve digestion:Many people take apple cider vinegar before heavy protein meals to improve digestion. The theory is that it increases the acidity of the stomach, which helps the body produce more pepsin, the enzyme that breaks down proteins. Those who take vinegar for digestion typically drink one to two tablespoons (15-30 ml) with a glass of water immediately before a meal, but there is currently no evidence to support this dose or practice.
For general health:Other popular reasons for taking vinegar include protection against heart disease,reducing the risk of cancerand fighting infections. However, the scientific evidence supporting these claims is limited and there are no recommended dosages for humans. Animal studies have shown that vinegar can reduce the risk of heart disease, fight cancer, and slow the growth of bacteria, but no human studies have been conducted yet.
However, several studies have found that people who regularly eat salads with vinegar dressings have a lower risk of heart disease and less belly fat, although this may also be due to other, additional factors. More human research is needed to understand what the best dose of apple cider vinegar is for overall health and well-being.
Unpleasant side effects when overdosing with vinegar
Drinking apple cider vinegar has its drawbacks, especially when consumed in large quantities daily.
- The acidity of vinegar can also damage tooth enamel if used regularly. Drinking through a straw and then rinsing your mouth with water can help prevent this.
- Although consuming vinegar has been linked to health benefits, consuming large amounts (8 ounces) daily for many years can be dangerous and has been linked to low blood potassium levels and osteoporosis. Although there are few studies, a case report shows that a 28-year-old woman who drank 8 ounces of diluted apple cider vinegar daily for 6 yearsdue to potassium deficiencyand other blood disorders was hospitalized.
- If you experience unpleasant side effects such as nausea, belching, or reflux after taking vinegar, you should stop taking it and discuss these symptoms with your doctor.
Conclusion on benefits and risks:
- Drinking apple cider vinegar can help regulate blood sugar, improve PCOS symptoms, and promote weight loss. The usual dose is 1-2 tablespoons (15-30 ml) mixed with water and taken before or after meals.
- Research does not support claims that it can improve digestion or prevent heart disease, cancer or infections.
- Vinegar is relatively safe in small amounts, but it can attack tooth enamel or cause stomach upset in some people. Consuming large quantities over a long period of time can be dangerous.
- Apple cider vinegar is a relatively safe dietary supplement, but it has not been extensively studied. Future studies may reveal additional potential uses and benefits and help determine the most effective dosages.
Also read:Make apple cider vinegar yourself: recipe made from apple pieces or apple juice, without sugar
