The Avocado Cookbook

Apple Cider Vinegar Benefits And Risks

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A tart liquid that has acetic acid and is created through fermentation utilizing a diverse array of ingredients is referred to as vinegar. Vinegar is a staple in the cuisines of numerous cultures. Various communities across the globe produce some form of vinegar either to consume as a condiment or to aid in the preservation of other foods.

Vinegar is created by fermenting a sugar source such as apple or barley to produce alcohol. Subsequently, the alcohol is transformed into acid by a secondary fermentation process. This yields a tangy and occasionally sweet substance that can be used to add flavor to meals or protect them from bacteria.

First, let’s explore exactly what apple cider vinegar, or ACV, is. ACV is a type of vinegar made from fermented apple juice.
 Like other cider- and wine-based vinegars, it has between 5 and 6 percent acidity.
You may notice that there are different types of ACV available at the store. For instance, you may be most familiar with distilled ACV, which looks clear in the bottle.
But raw, unfiltered or unpasteurized ACV contains a cloudy substance that floats around in the mix. This is called the “mother,” and it’s formed by natural enzymes during fermentation. No need to be wary of it: This stringy substance usually settles to the bottom of the bottle, and it’s completely safe to consume.
Regardless of the variety, you do not have to refrigerate ACV, and it will last for a very long time. Vinegar, in general, has an almost indefinite shelf life. Even if vinegar’s appearance changes (it may look cloudier, for instance), it’s still okay to use.
As for nutrition facts, diluted apple cider vinegar contains an insignificant amount of calories per serving; almost no fat, carbohydrates, or protein; and no fiber. Think of it as a great way to add a burst of flavor to foods without adding calories or extra salt.

 
ACV isn’t just available in liquid form; you can also buy ACV tablets, capsules, and gummies. Keep in mind, though, that ACV supplements may not be as potent as liquid ACV and will likely be more expensive.

Made from crushed apples, yeast, and sugar, apple cider vinegar (ACV) finds its usage as an ingredient in various food items such as marinades, salad dressings, and pickles.

Throughout numerous years, individuals have utilized apple cider vinegar as a natural solution for various issues, including combating bacteria and avoiding acid reflux. In recent times, studies have indicated that apple cider vinegar could potentially provide significant health advantages, including lowering blood sugar levels and supporting weight management.

Although there is limited proof of its advantages, ACV is generally safe to use provided it is administered properly.

Although some studies have suggested that ACV can have health benefits, these have mostly been small and inconclusive. Further research, both larger and more rigorous, is needed in order to fully gauge its potential benefits. Nonetheless, current research has yielded the following findings:

Weight loss may be aided by it.

Although the study was limited to a sample of 39 people over a 12-week period, it revealed that incorporating apple cider vinegar into a reduced-calorie diet can assist in shedding a couple of additional pounds, as observed from the individuals who took the vinegar twice daily.

According to Katherine Zeratsky, a registered dietitian, there is no scientific basis for the belief that weight loss can be achieved by avoiding certain foods or food groups, and the only effective way to shed pounds is by maintaining a wholesome diet and incorporating physical activity into your daily routine.

Although it may not be as popular or exciting as using a trendy supplement like ACV, following this advice is actually effective.

Certain scholars believed that the acetic acid in vinegar could accelerate metabolism, however, the evidence did not support this claim. It is possible that the weight loss observed was due to the placebo effect or that the acetic acid induced nausea, resulting in reduced food intake.

There is a possibility that it could reduce glucose levels in the blood.

A few minor studies have indicated that ingestion of one or two tablespoons of apple cider vinegar can potentially decrease blood sugar levels post meal consumption. The impact was modest, and further investigation is required to determine the exact mechanics. Please keep in mind that apple cider vinegar is not a substitute for a balanced regimen and prescribed diabetes medication. Nonetheless, it appears safe to incorporate into your therapy.

Cholesterol levels may be reduced.

A study of limited scale revealed that ACV amplified weight loss and reduced the overall cholesterol levels, increased the “beneficial” cholesterol and brought down the levels of triglycerides in the subjects who consumed it. Similar outcomes have been observed in other studies. However, specialists emphasize the need for further research to comprehend this association fully.

To illustrate, in June 2021, a meta-analysis comprising nine studies revealed that consuming 15 milliliters (ml) of ACV per day for over eight weeks may lead to a decrease in blood cholesterol levels in participants with type 2 diabetes. However, researchers emphasize that additional research is necessary to verify this finding.

ACV and type 2 Diabetes

Although there is not enough high-quality research available on the topic, several studies indicate that ACV might be advantageous for individuals living with type 2 diabetes.

The June 2021 meta-analysis found that 15 ml of ACV, taken daily over a period of at least eight weeks, significantly lowered fasting blood glucose levels in participants with type 2 diabetes.
But research isn’t consistent across the board. An earlier small study found that 20 ml of ACV didn’t decrease the body’s glucose response following a carb-rich meal.
While some studies have suggested that ACV may help lower blood glucose, it’s important to remember that results can vary, and ACV is not a replacement for any medication you currently take. If you have type 2 diabetes, you should work closely with your healthcare team on the best way to control the condition, rather than relying on ACV.

ACV and Ulcerative Colitis

Taking diluted vinegar may help improve digestion, though there’s a lack of research supporting its use in chronic autoimmune conditions like ulcerative
 
colitis
 (UC).
Giving UC mice diluted apple cider vinegar for a month lowered levels of inflammation in their colon and increased the amount of healthy bacteria in their gut, per a preliminary study. However, this was a single animal study, and researchers are far off from recommending it as a treatment.

ACV and inflammation

Some people suggest taking apple cider vinegar as a treatment to manage symptoms in inflammatory conditions such as rheumatoid arthritis (
RA), multiple sclerosis (MS), and ankylosing spondylitis (AS).
One explanation is that the vinegar may reduce inflammation and lessen symptoms. However, there are no studies that directly explore ACV as a
 
therapy for RA, MS, or AS. Talk to your doctor if you have one of these conditions before trying ACV.

There are certain purposes for which apple cider vinegar is employed that lack extensive research or evidence of effectiveness. These applications include:

Reduce the level of hypertension in the system.

While there is a study indicating that ACV may aid in the treatment of hypertension in rats, there is currently no human research to support this claim. Given that high blood pressure is a critical ailment, medical intervention and healthy habits are imperative.

Alleviate acid reflux.

Although many individuals swear by ACV as a solution to alleviate heartburn and acid reflux, there is a lack of scientific evidence to support its effectiveness. It is advisable to consult with your physician before attempting ACV as a remedy for your discomfort. Begin with modest quantities mixed with water.

Relief from eczema.

Individuals with eczema utilize ACV to alleviate their skin symptoms. However, a few research studies have discovered that it may not be effective and can aggravate some individuals’ skin. Ensure you seek advice from your dermatologist to see if using ACV is suitable for you. Although there is insufficient scientific evidence to prove the usefulness of ACV for eczema, its natural acidity could potentially help restore the skin’s pH balance by applying it to the skin.

A recent research discovered that immersing skin affected by eczema in ACV diluted solution did not impact the integrity of the skin barrier when compared to a control group. Rather, it resulted in mild skin irritation in the majority of participants.

Consult with your dermatologist prior to applying ACV on your skin.

Eliminate bacteria.

Although ACV (with lemon juice) has been shown to prevent the growth of bacteria such as salmonella on salad greens, it doesn’t provide any protection against infection in wounds.

Rephrased: The medical condition known as psoriasis.

Organic ACV can be beneficial in reducing the itch associated with scaly patches, a typical symptom of scalp psoriasis. However, it’s crucial to consider some factors before using it, such as diluting the vinegar to minimize the chances of burning, and avoiding application to cracked or bleeding skin areas.

The condition of one’s hair.

Although there is no evidence to support its effectiveness, individuals may use apple cider vinegar as a hair rinse to alleviate dandruff or eliminate excessive product buildup. Nevertheless, ACV is comprised of compounds that combat bacteria and fungi and may facilitate hair health.

If you have hard water, apple cider vinegar may ease some of its effects. Hard water is high in minerals like calcium, magnesium bicarbonate, and sulfates. Apple cider vinegar is thought to help get rid of calcium buildup and leave your hair shinier when you use it after a shampoo.

The Side Effects of Apple Cider Vinegar

ACV is generally safe when consumed in moderation — no more than 1 to 2 tablespoons (tbsp) daily. But drinking excessive amounts of ACV can decrease potassium to hazardous levels.
ACV may interact with some medications (including
 
diuretics,
 
laxatives, and certain
 
medications for diabetes
 and heart disease). If you take any of these medications, talk to your doctor if you’re considering taking ACV. Other potential risks and side effects include:
  • Tooth enamel erosion
  • Esophageal burns
  • Gastrointestinal distress and acid reflux
  • Worsened chronic kidney disease
The U.S. Food and Drug Administration doesn’t approve dietary supplements, including ACV supplements, for safety or effectiveness. If you’re taking ACV supplements, follow the dosage directions on the packaging.

No matter how harmless or organic a substance like vinegar may seem, it is important to always consult your physician before taking it.

Using ACV to enhance the flavor of your meals is not only delicious but also safe. It can be added to sauces and stews along with traditional salad dressings and marinades. You can consume apple cider vinegar by diluting it with hot or cold water according to your preference. Some people prefer consuming it prior or post meals or before sleeping.

Before taking any form of ACV supplement, it is important to consult with your doctor to determine the appropriate dosage. Additionally, it is advisable to carefully read and adhere to the instructions on the product packaging, as dosages may differ between different brands. To ensure the safety and quality of the supplement, it is recommended to select brands that have been certified by reputable organizations such as the Banned Substances Control Group, Informed Choice, ConsumerLab, United States Pharmacopeia, NSF Certified for Sport, or NSF International.

If your physician approves the use of ACV for eczema, conduct a patch test beforehand. Apply ACV to a small portion of your skin, and wait a few days to see if any allergic reaction occurs. After that, you can give it a shot in:

  • A bath. Add 2 cups of ACV to a tubful of lukewarm water. Soak for 15 to 20 minutes. Rinse your body well with cool water and moisturize with a scent-free lotion.
  • A wet wrap. Make a solution with 1 cup of warm water and 1 tablespoon of ACV. Soak gauze or pieces of clean cotton fabric in the solution. Put the wet cloths on your skin, then cover them with clean, dry cotton fabric. Leave them on for 3 hours or overnight.

After shampooing your hair, apply ACV and let it sit for 5 minutes before rinsing it. Use it only once a week because repeated use can cause your hair to become dry.

To reduce the irritation to your skin and scalp, ACV should be diluted. Various beauty websites advise mixing it with an equal amount of water while some suggest adding 2 to 4 tablespoons to 2 cups of water instead. Using a less concentrated solution is advisable, hence starting with a milder mixture is the safest option.

Additional remarks

Aside from being a salad dressing, apple cider vinegar has other uses. It has the potential to regulate your blood sugar and can be included in a healthful meal plan. Moreover, it is an efficient cleaning agent for various household chores.

However, it’s advisable not to depend on it as a miraculous solution for shedding weight or as a remedy for persistent medical ailments at this stage.