Apple cider vinegar is a natural tonic and a useful home remedy. It has been used for many years in cooking and medicine.
Scientific studies have proved that it comes with several health benefits. However, people still want to know if it is safe to drink apple cider vinegar. In this article, we will let you know about the health benefits of apple cider vinegar. We will also provide you information about how to consume it without any side effects.
What is apple cider vinegar?
To make apple cider vinegar, first, you have to chop apples and cover them with water. Leave them at room temperature, until the natural sugars ferment and form ethanol. Then bacteria convert this ethanol mixture into acetic acid.
Apple cider vinegar contains 5-6% of acetic acid, water, and minerals.
Many studies have proved that apple cider vinegar has significant health benefits. It helps in decreasing weight quickly and controls blood sugar level.
For Treating diabetes
Apple cider vinegar can work wonders for people suffering from diabetes. If you consume 20ml (four teaspoons) of apple cider vinegar before your regular meals, it helps you to maintain optimum blood sugar level.
For Polycystic Ovary Syndrome (PCOS)
Polycystic Ovary Syndrome (PCOS) is a condition where a woman suffers from hormonal imbalance due to an inadequate menstrual cycle, ovarian cyst, and insulin resistance.
A study conducted on a group of women suffering from PCOS found that women who consumed about 15 ml (1 teaspoon) of apple cider vinegar with 7 ounces (100 ml) water just after dinner had shown a significant improvement.
For quick weight loss
If you are following a weight loss diet, adding apple cider vinegar will do wonders for you. According to a research study, consuming 15 to 30 ml of apple cider vinegar helped obese individuals reduce their weight up to 1.7 kg in just three months.
You can mix apple cider vinegar with water and drink the mixture right before your regular meals. You can use it with olive oil to give your salad dressings a rich taste.
For Improved digestion
To improve digestion, you should consume apple cider vinegar before eating a high protein diet. The theory behind digestion improvement is that vinegar triggers the formation of acids in the stomach, resulting in increased production of pepsin, an enzyme that helps indigestion. People who consume apple cider vinegar to improve digestion, usually consume 15 to 30 ml with a glass of water just before their regular meals.
Possible side effects of apple cider vinegar
Apart from numerous health benefits, apple cider vinegar has some potential side effects. To avoid any, you must consume apple cider vinegar in a moderate quantity.
Digestive side effects
Apple cider vinegar may affect the digestive system in a negative way, if consumed inadequately.
Research studies have proved that the regular intake of apple cider vinegar can lower appetite and make you feel stuffed for a longer period of time, thus preventing you from consuming more calories.
In many cases, it can also be the reason for loss of appetite due to slow digestion process.
Also, people who regularly consume 25g apple cider vinegar tend to show greater symptoms of nausea. It may be because of the acidic taste and an unpleasant odor of vinegar.
Erosion of tooth enamel
Beverages and foods that are acidic in nature have been reportedly shown to damage tooth enamel. It means that you don’t feel any difference in taste when you consume soft drinks or preserved fruit juices. A comprehensive study has been conducted on the erosion of tooth enamel to ascertain the effects of fizzy drinks that are acidic in nature.
In a lab study, vinegar was found to be responsible for 1-20% mineral loss from teeth after every four hours of consumption. On the other hand, other research studies have proved that frequent consumption of vinegar causes tooth erosion.
According to a report, a 15-year-old girl consumed 237 ml of undiluted vinegar as a weight-loss hack for a month that led to severe tooth decay symptoms.
Esophageal burn (throat burn) is another side effect of regular consumption of vinegar. A study has confirmed that acetic acid present in vinegar can cause throat burns. Consuming undiluted vinegar may also lead to skin irritation and burn.
Researchers suggest that vinegar must be stored in a sealed jar and away from children as it can cause several health complications.
Apple cider vinegar is highly reactive and it readily reacts with common drugs.
Diabetic drugs: Diabetic patients who use prescribed medications, or drugs that stimulate blood insulin must not consume vinegar, as it can lead them to have serious complications.
Digoxin (Lanoxin): This medication is used to lower the potassium level in the blood. If you take this medicine and have also consumed apple cider vinegar, it may trigger a serious reaction that could lower the potassium level in the blood.
Certain diuretic drugs: If you want to maintain an optimum potassium level in your body, you should not consume apple cider vinegar with diuretic drugs.
How to consume apple cider vinegar safely?
As mentioned earlier, apple cider vinegar comes with numerous health benefits. It is better to consume it in a moderate quantity.
Limit your intake: If you are a diabetic patient, you should consume apple cider vinegar in a limited quantity. You should consume only 2 tablespoons before your regular meal. It will be enough to keep you satiated.
Prevent your tooth exposure to acetic acid: You should not consume undiluted vinegar. It is better to dilute it before you drink it.
Rinse your mouth: Rinse your mouth with warm water after consuming diluted apple cider vinegar. You should wait for 30 minutes before you brush your teeth after consumption.
If you suffer from gastroparesis, avoid taking vinegar: Avoid consuming apple cider vinegar for the purpose of losing weight.
Stay Away if allergic: If you are allergic to vinegar, you should not consume apple cider vinegar to avoid any reactions.
It is not a secret anymore that apple cider vinegar comes with several health benefits, such as controlling blood sugar level and killing bacteria. However, it is important to monitor your daily intake. It is safe to drink apple cider vinegar in a moderate quantity.