Apple cider vinegar (ACV) has become one of the most popular health drinks. But before you jump on the bandwagon, it’s important to understand what ACV is, how it can help (and hurt), and the right way to drink it.
Take a look at the benefits and side effects of apple cider vinegar before sipping on it.
What is Apple Cider Vinegar?
Apple cider vinegar is prepared by fermenting apple juice with yeast and bacteria (1, 2). The sugars are first turned to alcohol, and then to vinegar.
Common Uses of Apple Cider Vinegar
ACV is used for a variety of reasons:
In Cooking: It is used in salad dressings, soups and marinades.
As a Home Remedy: Many believe it helps with digestive issues, skincare, and also for weight loss.
For Cleaning: Thanks to its natural antibacterial properties, it’s also used as a cleaner around the house.
How to Drink Apple Cider Vinegar
Here are some tips to try:
Dilute It: Never drink ACV straight. Mix 1 tsp or tablespoon of ACV with a large glass of water (about 250-300 ml). This helps prevent damage to your teeth and reduces the chance of an upset stomach.
Start Small: If you’re trying ACV for the first time, start with 1 teaspoon and gradually increase it.
Drink It Before Meals: Some people find that drinking diluted ACV about 20 minutes before a meal can help digestion and reduce bloating.
Benefits of Apple Cider Vinegar
Here are some of the common benefits of apple cider vinegar:
1. Helps with Digestion
ACV is often used as a home remedy for improving digestive issues like acidity or bloating (3). It's believed that the acetic acid in ACV may increase the stomach acid, making it easier to digest food. Some people drink it before meals to avoid bloating or indigestion. However, there isn't enough research on this (4).
If you do not have any digestive issues, eat these 10 foods to improve your gut health naturally.
2. Promotes Weight Loss
There’s some evidence that ACV can help with weight loss (5, 6) when used with a low-calorie diet. It is believed to reduce appetite, leading to fewer calories consumed. Some studies also suggest it can help burn fat by boosting your metabolism. However, ACV is not a miracle solution for weight loss. It should be combined with a healthy diet and regular exercise. On the downside, there are reports of people experiencing acute pancreatitis after taking apple cider vinegar for weight loss (7, 8)
3. Skin Care
Many people use ACV on their skin (9) to treat acne or as a natural toner. It is suggested that ACV has antibacterial properties that help balance your skin’s pH and reduce acne-causing bacteria. However, studies show that it may not change the bacterial composition (10). However, dilute it with water before applying it to your face, as the strong acidity can irritate your skin.
4. Fights Acid Reflux
ACV is sometimes used to manage acid reflux or heartburn (11). However, there is no strong scientific evidence that ACV can improve gut health. Moreover, it might worsen the condition for some. Therefore, it’s important to see what works for you.
Side Effects of Apple Cider Vinegar
If you want to try ACV, you should also know about the side effects. Here are some of them:
1. Tooth Enamel Erosion
ACV is very acidic, which can erode tooth enamel over time (12, 13). Therefore, dilute ACV with water and rinse your mouth after drinking.
2. Upset Stomach
If you drink ACV on an empty stomach, it can cause nausea or upset your stomach. It can also lead to heartburn or worsen acid reflux for some people.
3. Low Blood Sugar
ACV can lower blood sugar levels. If you already have low blood sugar or are on medication for diabetes, use it carefully. Eating a fibre-rich diet can help manage your sugar levels.
4. Skin Irritation
Since it is acidic, applying ACV directly to your skin without diluting it, may cause burns or irritation. If you have sensitive skin, it is better not to use ACV.
FAQ's
Does Apple Cider Vinegar Help with Weight Loss?
As mentioned earlier, ACV is often linked with weight loss, but the results are mixed. Some studies suggest that it may reduce appetite and increase metabolism. This could lead to weight loss over time. Just remember, it’s not a magic fix!
You would also have to follow a low-calorie diet to lose weight. Because losing weight drastically is unhealthy.
Does Apple Cider Vinegar Help with Skin?
Many people use ACV as a natural skincare treatment. It is used as a toner to help balance the skin’s pH and reduce acne. However, it may not suit everyone and cause skin irritation.
How to Buy Apple Cider Vinegar?
Here are a few things to consider to ensure you're getting the best quality for your health needs. Here's what you should look for when choosing ACV:
Look for "Raw" and "Unfiltered" ACV
The best type of apple cider vinegar is raw and unfiltered. This means it hasn't been processed and still contains the beneficial enzymes, minerals, and probiotics from the fermentation process. The liquid may be cloudy, and that’s a good thing—it’s called the "mother".
Check for Organic Label:
Organic apple cider vinegar is made from organically grown apples, which means they are grown without synthetic pesticides or fertilizers. Organic ACV is a great choice if you're concerned about chemicals.
Avoid Heat-Treated ACV:
Heat-treated apple cider vinegar has been pasteurized, which means it’s been heated to kill bacteria and other microorganisms. While this process extends shelf life, it also destroys many of the beneficial properties like probiotics and enzymes.
Therefore, raw ACV is the best choice for health benefits.
Choose Glass Bottles:
ACV is often sold in plastic bottles, but glass is a better option because it doesn’t leach chemicals into the liquid. Glass bottles are also better for the environment.
Key Differences Between Organic and Heat-Treated ACV:
Factor | Organic Apple Cider Vinegar | Heat-Treated Apple Cider Vinegar |
Production Process | Made from organically grown apples and raw fermentation. | Heat treated to kill microorganisms. |
Health Benefits | Contains probiotics, enzymes, and the "mother." | Lacks probiotics and some good bacteria. |
Taste | Tangy, raw flavour with a cloudy appearance. | Clearer, less intense flavour. |
Shelf Life | Slightly shorter shelf life, but still long-lasting. | Longer shelf-life. |
Conclusion
Apple cider vinegar is a powerful liquid with many health benefits, from promoting digestion to improving skin health. However, it’s important to use it properly to avoid side effects like tooth enamel erosion or stomach discomfort.
If you're considering ACV for weight loss, skin care, or digestion, speak to a healthcare professional to ensure its safety.
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