Vinegar has a long history, dating back to at least 5,000 BC. It also has a long history as a health supplement in ancient Egypt, China and Greece.
Apple cider vinegar has antibacterial and antioxidant properties, and there is research to support at least some of the claims circulating about its health benefits.
If you’re looking for a simple way to benefit your overall health, read on to learn about the possible health benefits of apple cider vinegar and the best dosage to use. For more Kitchen to Health content, here’s how to find out if your nonstick cookware is safe to use and 11 foods you should be using it on no Make it a staple in your diet.
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What is apple cider vinegar?
Apple cider vinegar is created when you combine apples, sugar and yeast and let them ferment. After a few weeks, the yeast digests the sugar to make alcohol. Once this happens, natural bacteria convert the alcohol into acetic acid, which is where apple cider vinegar gets its pungent smell and taste.
There are two options when purchasing apple cider vinegar: filtered and pasteurized apple cider vinegar, or raw and unfiltered apple cider vinegar. The cloudy sediment that collects at the bottom of the bottle is the “mother,” which is a combination of bacteria and yeast. Some speculate that mother’s milk provides health benefits because it contains trace amounts of healthy bacteria and probiotics.
Apple cider vinegar can be used in the kitchen, around the home, and for your health:
- Deodorant
- preservative
- Seasoning or vinaigrette
- cleaner
- facial toner
- Marinade
- Fruit and vegetable cleaning
- denture cleaner
- shampoo
- Dandruff Treatment
- herbicide
- Mouthwash
4 benefits of apple cider vinegar
Although more research is needed, some small to medium-sized studies suggest apple cider vinegar has benefits for certain health conditions and as a potential weight loss aid.
May help control blood sugar and diabetes
According to the Centers for Disease Control and Prevention, up to 95% of people with diabetes have type 2 diabetes. Type 2 diabetes is caused by insulin resistance, or the body’s inability to produce insulin.
Even if you don’t have diabetes, it’s best to keep your blood sugar levels within a normal range. Research shows that apple cider vinegar can improve insulin response and lower post-meal blood sugar levels.
Drinking apple cider vinegar before bed has also been shown to lower fasting blood sugar after waking up. If you have diabetes, be sure to talk to your doctor before taking apple cider vinegar, especially if you are taking medication.
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Kill harmful bacteria
Those looking to preserve food naturally might consider using apple cider vinegar. It is a known killer of pathogens, including microorganisms such as Staphylococcus and Candida.
Vinegar is a popular preservative in Korea because it prevents E. coli and norovirus from growing in food. Eating E. coli can cause food poisoning, but the bactericidal effect of the acetic acid in apple cider vinegar can prevent this from happening.
May cause weight loss
Another potentially helpful benefit of apple cider vinegar is its ability to help lose weight. Taking apple cider vinegar before or with a meal has been shown to help increase satiety (feelings of fullness).
In one study, when apple cider vinegar was combined with diet, participants consumed approximately 200 to 275 fewer calories. Within three months, participants who took one to two tablespoons of apple cider vinegar per day lost 3.7 pounds and reduced body fat.
May raise cholesterol levels
High cholesterol and triglyceride levels increase the risk of heart disease.
Consuming one ounce of apple cider vinegar per day, combined with a low-calorie diet, can lower total cholesterol and triglycerides while increasing HDL “good” cholesterol.
People with type 2 diabetes may also see positive effects on total cholesterol and triglyceride levels when they add half an ounce of apple cider vinegar to their diet.
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potential side effects
While there are benefits to using apple cider vinegar, there are potential side effects to consider. High acidity can strip enamel, and once it’s gone it won’t come back. If the drink is consumed undiluted, damage to the esophagus or throat may occur.
Here are some other potential side effects of apple cider vinegar:
- May cause hypokalemia (low potassium levels)
- May interact with diuretics, insulin, and other medications
- May cause nausea or vomiting
Dividing it with water or juice not only makes apple cider vinegar more palatable, it also reduces the risk of throat and tooth damage. Mixing a tablespoon or two with any of these can also treat an upset stomach.
Apple cider vinegar dosage
The amount of apple cider vinegar you use depends on why you are using it. Two teaspoons to two tablespoons is the general recommended dose.
If you want to drink it, dilute it with water or your favorite juice or tea. You can also eat it by adding it to your favorite foods, especially dressings, vinaigrettes, or even when making your own mayonnaise.
You can also add a cup or two to your bath to address skin concerns. Make a wet compress by mixing one tablespoon of apple cider vinegar with a cup of water and soaking gauze or cotton in the solution.
To use apple cider vinegar as a shampoo, mix up to two tablespoons with a cup of water and pour it over your hair after shampooing. Wait 5 minutes, then rinse. It may be drying, so use with caution. ACV can also irritate the scalp, so weaker dilutions may be more effective.
bottom line
While some studies have found benefits of apple cider vinegar, more research is needed to definitively prove the benefits of apple cider vinegar. It may help with weight loss, control type 2 diabetes, blood sugar and cholesterol, and may prevent the growth of harmful bacteria in food. Drinking undiluted apple cider vinegar can cause enamel corrosion or throat damage. Mixing apple cider vinegar with water or juice before eating can prevent damage to your teeth and throat. As with any natural remedy, talk to your doctor before trying apple cider vinegar and perform a skin test before using it on your skin.
