Apple Cider Vinegar

Apple cider vinegar

Apple cider vinegar has a long history as a home remedy, used to treat everything from a sore throat to varicose veins. But there’s not much science to support the claims. Still, in recent years, some researchers have been taking a closer look at apple cider vinegar and its possible benefits.

Apple cider vinegar is fermented juice from crushed apples. Like apple juice, it probably contains some pectin; vitamins B1, B2, and B6; biotin; folic acid; niacin; pantothenic acid; and vitamin C. It also contains small amounts of the minerals sodium, phosphorous, potassium, calcium, iron, and magnesium. Apple cider vinegar can also contain significant quantities of acetic acid and citric acid. It is used to make medicine.

Apple cider vinegar is used alone or with honey for weak bones (osteoporosis), weight loss, leg cramps and pain, upset stomach, sore throats, sinus problems, high blood pressure, arthritis, to help rid the body of toxins, stimulate thinking, slow the aging process, regulate blood pressure, reduce cholesterol, and fight infection.

Some people apply apple cider vinegar to the skin for acne, as a skin toner, to soothe sunburn, for shingles, insect bites, and to prevent dandruff. It is also used in the bath for vaginal infections.

In foods, apple cider vinegar is used as a flavoring agent.

It can be hard to know what’s in some apple cider vinegar products. Laboratory analysis of commercially available apple cider vinegar tablets shows wide variation in what they contain. Amounts of acetic acid ranged from about 1% to 10.57%. Amounts of citric acid ranged from 0% to about 18.5%. Amounts of ingredients listed on the product labels didn’t match the laboratory findings. In the US, there is no real definition in the law of what apple cider vinegar must contain to be called apple cider vinegar. So, it is impossible to tell from these analyses whether these commercial products actually contain any apple cider vinegar.

Vinegar has been used as a remedy since the days of Hippocrates. The ancient Greek doctor treated wounds with it. In recent years, people have explored apple cider vinegar as a way to lose weight, improve heart health, and even treat dandruff.

What’s in It?

It’s mostly apple juice, but adding yeast turns the fruit sugar into alcohol -- this is fermentation. Bacteria turn the alcohol into acetic acid. That’s what gives vinegar its sour taste and strong smell.

How Is It Used?

Vinegar’s used in cooking, baking, salad dressings, and as a preservative. There’s a lot of acid in it, so drinking vinegar straight isn’t recommended. And it can cause serious problems if you have a lot of it. If you’re looking to take some for health reasons, most people recommend adding one to two tablespoons to water or tea.

Apple cider vinegar is the most popular type of vinegar in the natural health community.It is claimed to lead to all sorts of benefits, many of which are supported by science.This includes weight loss, reduced cholesterol, lower blood sugar levels and improved symptoms of diabetes.It is also an ancient folk remedy, and has been used for various household and cooking purposes.

Interactions:

Moderate Interaction:

Be cautious with this combination

• Digoxin (Lanoxin) interacts with APPLE CIDER VINEGAR

Large amounts of apple cider vinegar can decrease potassium levels in the body. Low potassium levels can increase the side effects of digoxin (Lanoxin).

• Insulin interacts with APPLE CIDER VINEGAR

Insulin might decrease potassium levels in the body. Large amounts of apple cider vinegar might also decrease potassium levels in the body. Taking apple cider vinegar along with insulin might cause potassium levels in the body to be too low. Avoid taking large amounts of apple cider vinegar if you take insulin.

• Water pills (Diuretic drugs) interacts with APPLE CIDER VINEGAR

Large amounts of apple cider vinegar can decrease potassium levels in the body. "Water pills" can also decrease potassium in the body. Taking apple cider vinegar along with "water pills" might decrease potassium in the body too much.

Some "water pills" that can deplete potassium include chlorothiazide (Diuril), chlorthalidone (Thalitone), furosemide (Lasix), hydrochlorothiazide (HCTZ, HydroDiuril, Microzide), and others.

Health Benefits:

1. High in Acetic Acid, With Potent Biological Effects

Apple cider vinegar is made in a two-step process, related to how alcohol is made

The first step exposes crushed apples (or apple cider) to yeast, which ferment the sugars and turn them into alcohol.

In the second step, bacteria are added to the alcohol solution, which further ferment the alcohol and turn it into acetic acid — the main active compound in vinegar.

In French, the word "vinegar" actually means "sour wine."

Organic, unfiltered apple cider vinegar (like Bragg's) also contains "mother," strands of proteins, enzymes and friendly bacteria that give the product a murky appearance.

Some people believe that the "mother" is responsible for most of the health benefits, although there are currently no studies to support this.

Apple cider vinegar only contains about three calories per tablespoon, which is very low.

There are not many vitamins or minerals in it, but it does contain a small amount of potassium. Quality apple cider vinegar also contains some amino acids and antioxidants.

Apple cider vinegar is made by fermenting the sugar from apples. This turns them into acetic acid, which is the active ingredient in vinegar.

2. Can Kill Many Types of Harmful Bacteria

Vinegar can help kill pathogens, including bacteria

It has traditionally been used for cleaning and disinfecting, treating nail fungus, lice, warts and ear infections.

Hippocrates, the father of modern medicine, used vinegar for wound cleaning over two thousand years ago.

Vinegar has also been used as a food preservative, and studies show that it inhibits bacteria (like E. coli) from growing in food and spoiling it

If you're looking for a natural way to preserve your food, then apple cider vinegar could be highly useful.

There have also been anecdotal reports of diluted apple cider vinegar helping with acne when applied to the skin, but I didn't find any strong research to confirm this.

The main substance in vinegar, acetic acid, can kill harmful bacteria or prevent them from multiplying. It has a history of use as a disinfectant and natural preservative.

3. Lowers Blood Sugar Levels and Fights Diabetes

By far, the most successful application of vinegar to date is in patients with type 2 diabetes.

Type 2 diabetes is characterized by high blood sugar levels, either because of insulin resistance or an inability to produce insulin

However, high blood sugar can also be a problem in people who don't have diabetes. It is believed to be a major cause of aging and various chronic diseases.

Pretty much everyone should benefit from keeping their blood sugar levels in the normal range. The most effective (and healthiest) way to do that is to avoid refined carbs and sugar, but apple cider vinegar can also have a powerful effect.

Vinegar has been shown to have numerous benefits for blood sugar and insulin levels:

·         Improves insulin sensitivity during a high-carb meal by 19–34% and significantly lowers blood sugar and insulin responses

·         Reduces blood sugar by 34% after eating 50 grams of white bread

·         2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugar in the morning by 4% 

·         Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals

For these reasons, vinegar can be useful for people with diabetes, pre-diabetes, or those who want to keep their blood sugar levels low for other reasons.

If you're currently taking blood-sugar-lowering medications, check with your doctor before increasing your intake of any type of vinegar.

Apple cider vinegar has shown great promise in improving insulin sensitivity and helping lower blood sugar responses after meals.

4. Helps You Lose Weight and Reduces Belly Fat

Surprisingly, studies also show that vinegar can help you lose weight.

Several human studies show that vinegar can increase satiety, help you eat fewer calories and lead to actual pounds lost on the scale.

For example, if people take vinegar along with a high-carb meal, they get increased feelings of fullness and end up eating 200–275 fewer calories for the rest of the day

However, keep in mind that this study went on for 3 months, so the true effects on body weight seem to be rather modest.

That said, just adding or subtracting single foods or ingredients rarely has a noticeable effect on weight.

It's the entire diet/lifestyle that counts and you need to combine several effective methods to see results.

Overall, it seems like apple cider vinegar is useful as a weight loss aid, mainly by promoting satiety and lowering blood sugar and insulin levels.

But it won't work any miracles on its own.

Studies suggest that vinegar can increase feelings of fullness and help people eat fewer calories, which leads to weight loss.

5. Lowers Cholesterol and Improves Heart Health

Heart disease is currently the world's most common cause of premature death

It is known that several biological factors are linked to either a decreased or increased risk of heart disease.

Several of these "risk factors" can be improved by vinegar consumption, but many of the studies were done in animals.

These animal studies suggest that apple cider vinegar can lower cholesterol and triglyceride levels, along with several other heart disease risk factors

There are also some studies showing that vinegar reduces blood pressure in rats, which is a major risk factor for heart disease and kidney problems 

The only human evidence so far is an observational study from Harvard showing that women who ate salad dressings with vinegar had a reduced risk of heart disease 

But this type of study can only show an association, it cannot prove that the vinegar caused anything.

As mentioned above, human studies also show that apple cider vinegar can lower blood sugar levels, improve insulin sensitivity and help fight diabetes. These factors should also lead to reduced risk of heart disease.

Several animal studies have shown that vinegar can reduce blood triglycerides, cholesterol and blood pressure. This could lead to a reduced risk of developing heart disease.

6. May Have Protective Effects Against Cancer

Cancer is a terrible disease characterized by the uncontrolled growth of cells.

There is a lot of hype online about the anti-cancer effects of apple cider vinegar.

In fact, numerous studies have shown that various types of vinegar can kill cancer cells and shrink tumors

However, all of the studies on this were done in isolated cells in test tubes, or rats, which proves nothing about what happens in a living, breathing human.

That said, some observational studies in humans have shown that vinegar consumption is linked to decreased esophageal cancer in China, but increased bladder cancer in Serbia

It is possible that consuming apple cider vinegar may help prevent cancer, but this needs to be researched more before any recommendations can be made.

Some studies in test tubes and rats have shown that vinegar can slow the growth of cancer cells and shrink tumors.

Dosage and How to use ?

The appropriate dose of apple cider vinegar depends on several factors such as the user's age, health, and several other conditions. At this time there is not enough scientific information to determine an appropriate range of doses for apple cider vinegar. Keep in mind that natural products are not always necessarily safe and dosages can be important. Be sure to follow relevant directions on product labels and consult your pharmacist or physician or other healthcare professional before using.

The best way to incorporate apple cider vinegar into your diet is to use it in your cooking — for salad dressings, homemade mayonnaise and that sort of thing.

Some people also like to dilute it in water and drink it as a beverage. Common dosages range from 1–2 teaspoons (5–10 ml) to 1–2 tablespoons (15–30 ml) per day, mixed in a large glass of water.

It’s best to start with small doses and avoid taking large amounts, because too much vinegar can cause harmful side effects.

A common dosage for apple cider vinegar ranges from 1 teaspoon to 2 tablespoons per day, either used in cooking or mixed in a glass of water.

The Downsides

Did we mention it’s highly acidic? Drinking a lot of apple cider vinegar can damage your teeth, hurt your throat, and upset your stomach. Also:

• Though some studies have been promising, there’s still little evidence that drinking apple cider vinegar helps you lose weight.
• It may also cause your potassium levels to drop too low. Your muscles and nerves need that nutrient to work the way they should.
• Another study of people with type 1 diabetes found that apple cider vinegar slows the rate food and liquids leave the stomach to be digested. That makes it harder to control your blood sugar level.
• It might also affect medications that treat diabetes and heart disease, as well as diuretics (medicines that help your body get rid of water and salt) and laxatives.
• And of course, its strong taste might not be for everyone.

Side Effects & Safety

Consuming apple cider vinegar in food amounts is LIKELY SAFE. Apple cider vinegar is POSSIBLY SAFE for most adults when used short-term for medical purposes.

In some cases, consuming a lot of apple cider vinegar might not be safe. Consuming 8 ounces of apple cider vinegar per day, long-term might lead to problems such as low potassium. There has been one report of a person who developed low potassium levels and weak bones (osteoporosis) after taking 250 ml apple cider vinegar daily for 6 years. In another report, a woman who had an apple cider vinegar tablet lodged in her throat for 30 minutes developed tenderness and pain in her voice box and difficulty swallowing for 6 months following the incident. This was thought to be due to the acid content of the tablet.

Special Precautions & Warnings:

Pregnancy and breast-feeding: Not enough is known about the safety of using apple cider vinegar as medicine during pregnancy and breast-feeding. Stay on the safe side, and don’t use it.

Diabetes: Apple cider vinegar might lower blood sugar levels in people with diabetes. Therefore, blood sugar levels need to be monitored closely. Dose adjustments may be necessary for diabetes medications that are taken.

SIDE EFFECTS OF AVC

1.Your immune system may actually get worse

There is evidence to suggest that probiotics and healthy gut bacteria translate to a strong immune system. ACV is a fermented liquid, and fermentation holds probiotic properties, so it could be an immunity booster.

Fermented foods can help increase good bacteria in your gut, she says, and some—like sauerkraut—do come in a vinegar base. But the vinegar alone probably isn't going to pack the probiotic punch that you need to make a difference in your immune system. If you go nuts with the ACV, you could push out other nutrients from your diet, which is actually bad for your immune system.

2.You may feel extremely weak

At the risk of sounding painfully obvious here, if you try to subsist mainly on ACV drinks, you're going to get too few calories to function. 

If you want to start consuming more ACV, instead having vinegar as part of a meal that also incorporates vegetables, protein, and carbohydrates, ideally as a replacement for a heavier dressing or seasoning. That way, your body will still get the fuel it needs—and you'll save yourself a few unnecessary calories in the process.

3.You could lose weight—but only temporarily

That's because any weight you've "lost" is primarily water weight, says Bonci. "So when you replace that water, your weight will come back on."

If you do slim down on an ACV diet, it would be similar to any crash diet—so that rapid weight loss might end up slowing your metabolism and making it harder to shed pounds in the future.

4.Your appetite might actually increase

Word on the street is that ACV is an appetite suppressant. In fact, people who drink a lot of diluted ACV might actually end up hungrier because vinegar is so low-cal.

You feel full for the moment that you’re having it, because you’ve just consumed a gallon of water, but when you pee that out, you’re going to be hungrier, sooner

5.You could have serious stomach issues

"Because vinegar is acidic, some people don’t tolerate it all that well," says Bonci. Not everyone will experience this, but if you have ulcerative colitis, inflammation in your digestive tract, or are just prone to stomach aches, you'll probably want to steer clear.

The bottom line: vinegar—any vinegar—is a great option for adding flavor to food without skewing its caloric value. But it's not a magic potion—so don't expect a major transformation.

The Bottom Line

There are a lot of wild claims about apple cider vinegar on the internet.

Some say that it can increase energy levels and have all sorts of beneficial effects on health.

Unfortunately, many of these claims are not supported by science.

Of course, absence of proof isn't proof that something isn't happening and anecdotes often end up becoming supported by science down the line.

However, I wouldn't hold my breath waiting for more studies, since research on natural health products like these are both few and far between.

From the little evidence available, I think that apple cider vinegar may be useful and is definitely a good candidate for some experimentation if you're interested in it.

At the very least, apple cider vinegar seems to be safe as long as you don’t go overboard and take excessive amounts.

Apple cider vinegar also has various other non-health related uses like hair conditioning, skin care, dental care, pet use and as a cleaning agent (to name a few).

These can be highly useful for people who like to keep things as natural and chemical-free as possible.

At the end of the day, apple cider vinegar appears to be very healthy.

It's not a "miracle" or a "cure-all" like some people seem to believe, but it does clearly have some important health benefits, especially for blood sugar and weight control.