What is Apple Cider Vinegar?
Apple cider vinegar is prepared by fermenting apple cider. It is a two-step process where yeast is first added to apples to convert the sugars in the apple to alcohol, yielding cider. The second step entails the addition of more yeast to further ferment the alcohol to vinegar. Vinegar in general has a stable shelf life making apple cider vinegar a long-lasting product.
Additionally, diluted apple cider vinegar has virtually no fiber, carbohydrates, protein, or fat making it an extremely low-calorie ingredient (three calories per tablespoon). Apple cider vinegar has a well-balanced flavor profile making it a handy ingredient in the kitchen and easy to consume as it is, with only a splash of water to dilute the naturally occurring acid.
What are the health benefits of apple cider vinegar?
Apple cider vinegar has been hailed as a superfood by many for its alleged health benefits especially the facilitation of weight loss.
- Consuming apple cider vinegar on an empty stomach purportedly curbs appetite and burns fat.
- There are claims that it reduces blood triglycerides, inflammation in the body, clears the skin and treats dandruff when applied topically, regulates blood sugar, etc.
When investigated, these claims are backed by little research or scientific study.
What do Research and Studies say about Apple Cider Vinegar and its Health Benefits?
- Considering that apple cider vinegar is an acid first and foremost, consuming it directly without proper dilution can be harmful.
- Whether consuming it internally or for topical application apple cider vinegar must be diluted with water. Most different studies recommend anywhere between 2 teaspoons to 2 tablespoons with a glass of water per day for an adult.
Does Drinking Apple Cider Vinegar in the Morning Aid Weight Loss?
As far as health benefits go, there are a few studies that validate health claims made by proponents of apple cider vinegar. Short-term studies conducted on humans by prominent health and wellness journals as well as institutes concluded that:
- There is no direct causal link between the consumption of apple cider vinegar and weight loss, but consuming it promotes a sense of fullness reducing calorie intake over the course of the day.
- Apple cider vinegar also regulates blood sugar levels which in turn curtail hunger. To know how much apple cider vinegar is advisable for your body weight you can use a BMI calculator to obtain a reasonable daily dosage for yourself.
Claims that consumption of this vinegar can cut belly fat and knock off kilos of your body weight remain unsupported. Weight loss and weight gain rarely occur due to the addition or elimination of a single ingredient in your diet. Both require holistic efforts in the form of a healthy diet and proper exercise to give noticeable results.
Other Health Benefits
Reduction of inflammation, improvement of skin and hair and fighting bacteria, etc. by consumption or application of apple cider vinegar are based on anecdotal evidence at best. While long-term health benefits of apple cider vinegar remain unevidenced we do know that overconsumption can cause
- erosion of tooth enamel
- burn your esophageal passage
- lacerate your skin if used undiluted or in excess
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