Vinegar is a household name and people of all age groups use it across the globe. People also used it to cure health related problems. One of the most popular names that we all know is the apple cider vinegar. So, do we use it only to heal health issues? what are the advantages of consuming apple cider vinegar? Is there more to this drink? Read on to find out.
It is claimed to tackle multiple health-related issues such as lowering blood sugar levels, losing weight, controlling diabetes to name a few.
What are the health benefits of Apple Cider Vinegar
Below mentioned are 5 health benefits of apple cider vinegar:
Helps in weight loss process
Vinegar lowers the blood sugar levels; it can help you in losing weight. Studies over the years have claimed that vinegar can certainly increase satiety, which means to say that you will consume fewer calories, resulting in losing weight faster.
Vinegar if consumed with high-carb meals, can definitely increase feelings of fullness and make people eat fewer calories. A study reveals that the consumption of 1 table spoon of vinegar on a daily basis can lead to approximately 2.6 pounds of weight loss per week.
Having said that, it is the diet or lifestyle change that matters, you will have to combine different methods to start seeing positive results with this regard. In order to control your insulin levels and lose weight, you will have to consume Apple cider vinegar on a regular basis.
Brings down blood sugar levels
Apple cider vinegar helps in improving the insulin sensitivity. It also helps in lowering the blood sugar levels after meals.
A spike in blood sugar levels can also be a major problem in people who do not have diabetes, it is said to be one of the major reasons for early aging and various other chronic diseases.
Therefore, every individual can consume apple cider vinegar to keep their blood sugar levels stable.
Vinegar has numerous benefits such as:
- It can improve the insulin sensitivity by 34% while consuming a high-carb meal and can also effectively control blood glucose and insulin responses.
- Consuming 1-2 tablespoons of apple cider vinegar before going to bed, can reduce fasting blood sugars by 6%.
Therefore, vinegar can be useful for individuals with diabetes or for those who aim to maintain their blood sugar levels.
High in acetic acid – can help in fat loss
You can make Apple cider vinegar by fermenting the sugars from apples. It is high in acetic acid, which is an active ingredient present in vinegar.
You can make Vinegar by crushing the apples to yeast, this ferments the sugar and thereby turns them into alcohol.
You can then add Bacteria to this alcohol solution, which then turns the alcohol into acetic acid. Apple cider vinegar contains just about 3 calories per tablespoon, which is very low.
Lowers cholesterol and reduces your risk of heart disease
A vast majority of people across the globe die due to stroke or heart disease. It is known that a lot of measurable factors are linked to either increased or decreased risk of cardiovascular disease. The consumption of vinegar has helped in reducing these risk factors.
Apple cider vinegar also contains the antioxidant chlorogenic acid, protects the LDL – Cholesterol particles from becoming oxidized. Some studies have also shown that vinegar reduces blood pressure (a major risk factor).
Side Effects of Apple Cider Vinegar and How to Use It
If you browse the internet, you may find a lot of claims about apple cider vinegar. Some claim that it can boost the energy levels and have multiple benefits on your health. However, most of these claims are not supported by any evidence.
Having said that, from the limited evidence available, it is best to believe that apple cider vinegar may certainly useful as it seems to be safe. There are no side effects noted with regular consumption, whatsoever.
The right way of incorporating this into your diet is by using it when you prepare salads, or mayonnaise or anything of that sort.
If you plan to consume it regularly, then stick to 1-2 tablespoons (15-30 ml) per day. Please do not go above that, as excessive consumption can have harmful effects.
You can also use Apple cider vinegar for many other purposes such as hair conditioning, dental care, skin care etc. It is certainly not a miracle drink that will cure every other health issue you have, however, it does have a lot of health benefits, particularly for controlling the blood sugar levels and weight.