Vinegar has been used for thousands of years for everything from pickling and preserving to medicine. Right now, attention is focused on the antimicrobial and antioxidant properties of apple cider vinegar. These features can improve your health and, as a bonus, help with cleaning around the house.
Before you jump into apple cider vinegar, here’s the proper dosage, benefits, and some risks you should know about first.
What is Apple Cider Vinegar or ACV?
When you combine apples, sugar and yeast and let it ferment, apple cider vinegar is created. Within a few weeks, the yeast digests the sugar and produces alcohol. Once this happens, natural bacteria turn the alcohol into acetic acid, which is where the pungent smell and taste of apple cider vinegar come from.
You have two options when buying apple cider vinegar: filtered and pasteurized or raw and unfiltered. 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 the mother is what provides the health benefits because it contains trace amounts of healthy bacteria and probiotics.
Apple cider vinegar can be used in the kitchen, at home and for your health as:
- Deodorant
- Condom
- Dressing or vinaigrette
- Cleaner
- Facial toner
- Marinade
- Washing fruits and vegetables
- Denture cleaner
- Rinse your hair
- Dandruff treatment
- Weedkiller
- Mouthwash
4 Health Benefits of Apple Cider Vinegar You Should Know
Although more research is needed, several small and medium-sized studies show the benefits of apple cider vinegar for some health problems and as a potential aid in weight loss.
1. It can help control blood sugar and diabetes
According to the Centers for Disease Control and Prevention, up to 95% of diabetics have type 2 diabetes. Type 2 diabetes occurs as a result of insulin resistance, which is “when the cells in the body don’t respond properly to insulin, leading to an increase in blood sugar or glucose,” says Amelia Ti, a registered dietitian and diabetes educator in NYC.
Even if you don’t have diabetes, it’s best to keep your blood sugar in the normal range. Studies have shown that apple cider vinegar can improve insulin response and lower blood sugar levels after a meal.
Consuming apple cider vinegar before bed has also been shown to lower fasting blood sugar levels upon waking. Be sure to talk to your doctor before consuming ACV if you have diabetes, especially if you are taking medication for potential side effects.
“ACV alone will not lower blood sugar and should not be considered a substitute for diabetes medication,” says Ti.
Read more: The Atlantic Diet: Why Eating Whole, Local Foods Can Improve Your Health
2. Kills harmful bacteria
Those who want to preserve food naturally can consider using apple cider vinegar. It is a known pathogen killer that includes microbes like Staph and Candida.
Vinegar is a popular preservative in Korea because it can prevent E. coli and norovirus from growing in food. E. coli can cause food poisoning when eaten, but the bactericidal effects of the acetic acid in apple cider vinegar can prevent it.
Read more: 12 Best Probiotic Foods for Gut Health
3. May lead to weight loss
Another benefit of apple cider vinegar that can be helpful is its ability to help weight loss. When taken before or during a meal, ACV has been shown to help with satiety (feeling full).
In one study, participants ate approximately 200 to 275 fewer calories when apple cider vinegar was combined with a meal. Over three months, participants who took one to two tablespoons of ACV per day experienced a weight loss of up to 3.7 kg and a reduction in body fat.
4. It can improve cholesterol levels
High levels of cholesterol and triglycerides can increase the risk of heart disease.
Incorporating up to an ounce of apple cider vinegar into your day along 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 results in total cholesterol and triglyceride levels when they add half an ounce of ACV to their diet.
Read more: 7 economical tips on how to eat healthy for reasonable money
Possible side effects of apple cider vinegar to watch out for
Although there are benefits to using apple cider vinegar, there are potential side effects to consider. High acidity can remove tooth enamel, which will not come back once removed. If you drink it undiluted, it can cause damage to the esophagus or throat.
Here are some other potential side effects of apple cider vinegar:
- May cause hypokalaemia (low potassium levels)
- May interact with diuretics, insulin, and other medications
- May cause nausea or vomiting
- It can weaken tooth enamel
- If consumed in excess, it can cause burns or ulcers of the esophagus (throat).
Washing it down with water or juice not only makes ACV more palatable, but can also reduce the risk of throat and tooth damage. A combination of one or two tablespoons of both can also cure an upset stomach.
Marisa Moore, MBA, RDN, LD, registered dietitian, nutritionist, also advises, “It’s important to remember that no one food is a silver bullet. If you decide to add apple cider vinegar, do so safely and with a focus on maintaining a balanced, complete diet for your overall health and well-being.”
How Much Apple Cider Vinegar Should You Drink Daily?
The dosage of apple cider vinegar depends on the reason you are using it. Generally Ti states, “I recommend 1 teaspoon to 1 tablespoon of ACV diluted in 6-8 oz of warm water before meals.”
If you want to drink it, dilute it with water or your favorite juice or tea. You can also eat it by incorporating it into your favorite dishes, especially dressings, vinaigrettes and even making your own mayonnaise.
There are also plenty of pre-made apple cider vinegar drinks that can make ACV palatable. You can find these drinks from brands like Bragg, Poppi, Remedy, and Sidekick Sodas. Local health stores and even grocery stores may have them, so keep an eye out for them if you’re interested in apple cider vinegar drinks.
You can also add a cup or two to your bath for skin problems. Mixing a tablespoon of ACV with a cup of water and then soaking gauze or cotton in the solution can create a wet compress.
To use apple cider vinegar as a hair rinse, mix up to two tablespoons with a cup of water and then pour over your hair after shampooing. Wait five minutes and then rinse. It can be drying, so use it sparingly. ACV can also irritate the scalp, so a weaker dilution may be better.
Bottom line
Some studies have found benefits of apple cider vinegar, but more research is needed to definitively prove how beneficial ACV is. It can help with weight loss, control type 2 diabetes, blood sugar and cholesterol, and can also prevent the growth of harmful bacteria in food. Drinking undiluted apple cider vinegar can cause tooth enamel erosion or throat damage. Mixing ACV with water or juice before consumption can prevent damage to the teeth and throat. As with any natural remedy, talk to your doctor before using apple cider vinegar and do a skin test before using it on your skin.
“Remember that the benefits of adopting an overall healthy lifestyle (eg, a nutritious and balanced diet, adequate hydration, regular physical activity/exercise, good sleep, stress management, etc.) are far greater than the benefits of any single food, drink, or dietary supplement. Ti concludes. “There is no quick fix and ACV is definitely not a miracle solution!”