Is consuming ACV truly the panacea that everyone claims it is?
Because of its culinary qualities, apple-cider vinegar, or ACV, is a common ingredient in many kitchens. It adds acidity to sauces, salad dressings, and a variety of other culinary applications. Within the wellness community, some promote apple cider vinegar as a natural panacea, claiming that it can treat a wide range of illnesses, such as digestive issues, obesity, and other conditions.
According to a 2022 survey by Bragg Live Food Products, Inc., half of all Americans said they currently use or have used apple cider vinegar for health and wellness reasons. This vinegar’s popularity in the wellness space has exploded since it was first introduced to the public as an approachable natural remedy in the early 1900s by Dr. Paul C. Bragg—yes, the same name you see on many ACV bottles.
Apples are fermented to make this kind of vinegar. After the apples are juiced, bacterial and yeast cultures are added to the liquid to initiate fermentation. As a result, the sugars in the apple juice first turn into vinegar and subsequently alcohol.
“The mother” is a reference to the product labeled on certain ACV kinds.
What Would Become of a Daily Apple-Cider Vinegar Drinker?
You Could Have Improved Control of Your Blood Sugar
Apple cider vinegar is frequently praised as a helpful tool for controlling blood sugar levels, and some research have shown that it improves glycemic control. It is thought that the acetic acid in apple cider vinegar slows down the pace at which carbs are absorbed into the bloodstream, lowering blood sugar levels and promoting more stable blood sugar levels. Additionally, it might enhance insulin sensitivity, which is important for the body’s efficient utilization of glucose as fuel.
Nine papers were examined in a systematic review and meta-analysis that was published in the previously mentioned BMC Complementary Medicine and Therapies research to ascertain whether ACV may have an impact on blood sugar regulation. The consumption was shown to be associated with improved hemoglobin A1C (a measure of your average blood sugar) and fasting plasma glucose levels.
Your Digestive Health May Be Better
Apart from its possible function in controlling blood sugar levels, apple cider vinegar is frequently recommended for its advantageous impacts on digestive well-being. Apple cider vinegar’s “mother” is a source of probiotics, which are good bacteria that support a balanced gut flora. Probiotics aid in digestion and may even improve the absorption of nutrients, per a review published in Cureus in 2022. Keep in mind that pasteurized apple cider vinegar lacks live microorganisms.
Although a lot of people claim that drinking apple cider vinegar helps with their digestive system, there aren’t many studies on the subject, and additional research is required.
You May Lose Weight
Apple cider vinegar is frequently recommended as a healthy weight-loss aid. The main idea behind this assertion is that acetic acid may inhibit appetite, according to some research (as reviewed in Nutrients in 2019).
A 2022 meta-analysis published in Current Developments in Nutrition assessed the relationship between apple cider vinegar on hunger and calorie intake from both short- and long-term trials. As a result, four out of the six short-term studies found that vinegar reduced hunger. However, no appetite-suppressive advantage was noted in any of the long-term investigations.
Apple cider vinegar may help achieve weight-loss objectives when combined with a healthy diet and frequent exercise. It is unlikely to have a significant effect on weight reduction if this vinegar is added to the diet on its own without also including other healthful lifestyle modifications.
You May Benefit from Antimicrobial Properties
When used at full strength concentrations, apple cider vinegar might have antibacterial qualities. Additionally, there is evidence to support its potential antifungal action.
According to information published in the International Journal of Microbiology in 2021, ACV’s total phenolic contents are probably what give it its antibacterial qualities. This investigation concentrated on ACV’s possible sanitizing qualities. Regarding its ability to treat or prevent disease? That shows less promise. An investigation published in Natural Product Research in 2019 found that no evidence of its effectiveness against the influenza virus has been found to date.
You May Have Better Heart Health
Numerous factors can affect heart health, some of which are beyond your control (such as your family history). Additionally, some (but not all) research suggests that incorporating apple cider vinegar into your diet may have some heart-healthy advantages.
The results of the systematic review and meta-analysis that were previously reported indicated that consuming ACV considerably lowered serum total cholesterol levels. Furthermore, a 2023 randomized clinical trial published in Frontiers in Clinical Diabetes and Healthcare examined the impact of ACV consumption on individuals with type 2 diabetes. The study found that taking 30 milliliters of ACV daily for eight weeks decreased the LDL-to-HDL ratio, which is a benefit for heart health.
Risks and Precautions
Although there are many possible health benefits of apple cider vinegar, it’s important to be aware of any potential hazards and side effects as well. Because of its strong acidity, topical application of undiluted apple cider vinegar can cause burns, irritation, and discomfort. Additionally, eating acidic foods like apple cider vinegar might make stomach ulcers worse for individuals who already have them.
A 2020 review published in the European Journal of Nutrition suggests that consuming ACV may lead to decreased potassium levels, which may raise issues with heart health. Additionally, ACV and other medication classes may interact, changing the way those drugs affect the body. According to the National Library of Medicine, it may specifically impact drugs for diabetes, diuretics, and specific heart disease treatments.
Some demographics ought to proceed with caution while contemplating