Apple cider vinegar (ACV for short) is basically made from apples, sugar & yeast and is put through a double fermentation process, and it has also become very popular among natural health enthusiasts.
Many supporters claim that consuming just a small amount of ACV can result in all sorts of health-optimizing wonders:
- Reducing the appearance of acne
- Weight loss
- Lower cholesterol
- Lower blood sugar levels
- The decrease in symptoms of Diabetes
Some have even gone so far as to claim that Apple Cider Vinegar can kill cancer cells.
But have any of these miracle claims been proven by science?
Can these health issues really be alleviated just by consuming ACV?
Let’s find out more about whether Apple Cider Vinegar is really a miracle health tonic
Here is what has been purported about ACV:
- WEIGHT LOSS: Some studies performed on humans have shown that consuming apple cider vinegar can increase satiety (the feeling of fullness), and when you feel full, you are less inclined to eat more food, thereby decreasing your calorie intake and losing pounds. https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar%23section1#section4
- Of course, living a lifestyle of healthy eating and exercising daily can also contribute to a healthy weight 😉
- LOWER CHOLESTEROL: Cholesterol is one of the many numerous risk factors related to heart disease. Some studies have shown that consuming apple cider vinegar can lower these risk factors, including cholesterol levels. Note that these studies were performed on animals and not humans. https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar%23section1#section5
- REDUCE BLOOD SUGAR LEVELS: Apple cider vinegar has been known to help those with (and without) diabetes who want to keep their blood sugars low. Improved insulin sensitivity, decreased blood sugar levels, and reduced fasting blood sugar levels are just some of the benefits associated with apple cider vinegar – which could effectively decrease symptoms for those living with Diabetes. https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar%23section1#section3
- PROTECT AGAINST CANCER: Even though various studies have shown that apple cider vinegar can kill cancer cells and reduce the size of tumors, these studies were mostly done in a laboratory setting. https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar%23section1#section6 More research involving humans needs to be performed before recommending apple cider vinegar to help protect against cancer.
Is apple cider vinegar safe to consume, and how much should you use?
If you decide you want to experiment with apple cider vinegar, the commonly recommended dosage is 1-2 teaspoons per day, but up to 2, Tbs spread throughout the day.
It is also recommended to use raw, unfiltered ACV with the “mother” still intact.
However, be aware that too much apple cider vinegar can lead to unpleasant side effects, some even harmful, including the following:
- Delayed stomach emptying (gastroparesis): This is a common condition for people with type 1 diabetes – food stays in the stomach too long, which can result in heartburn, bloating, and nausea.
- Unpleasant digestive effects including indigestion and throat “burns”.
- Drug interactions. Be sure to check with your pharmacist and/or doctor to make sure any prescriptions or over-the-counter medications you are taking, including medications for lowering blood sugar, do not interact with apple cider vinegar.
While ACV does not contain any chemicals or other ingredients that some feel are unsafe or unhealthy, it is not recommended that apple cider vinegar be consumed straight up, as the acid could cause damage to your teeth if there is direct contact with your teeth enamel.
Therefore, consider mixing apple cider vinegar in a glass of water and drinking it through a straw (reusable, of course!), or use it diluted in a recipe.
Also, consider rinsing your mouth with water and waiting at least 30 minutes before brushing your teeth after drinking it to prevent damage to your tooth enamel.
Here is a quick, simple, and tasty recipe for an apple cider vinegar beverage.
2 cups sparkling mineral or spring water
4 Tbs apple cider vinegar, raw & unfiltered with the Mother
¼ – 1 tsp pure honey
Optional: Ice cubes or a few pieces of frozen fruit, like berries
Place all of the ingredients in a glass. Mix until the honey is dissolved. Add ice cubes or frozen fruit for chill and flavor, if desired.