From helping you lose weight to stabilising blood sugar, how could apple cider vinegar help you? Here are five reasons why you should add apple cider vinegar to your diet, according to experts.
Apple cider vinegar (also known as ACV) is made by adding yeast to apple juice causing it to ferment, first into cider and then into vinegar.
Bacteria from the fermentation create acetic acid which is what gives it a sharp taste and sour smell.
Acetic acid is also the source of ACV’s impressive health benefits.
It’s been a popular ‘cure-all’ home-remedy for thousands of years, but how could this golden drink improve your health?
Helps regulate blood sugar
Studies show apple cider vinegar improves insulin sensitivity and prevents blood sugar spikes after eating starchy meals, making it helpful for people with type 2 diabetes or prediabetes.
The acetic acid in ACV blocks the absorption of starch which in turn prevents blood sugar spikes.
Dietitian Carl Johnston is an expert in acetic acid and a professor of nutrition. Speaking to CNN, he said in people with prediabetes, the effects of ACV “were too good to be true”.
However, if you currently take medication for your blood sugar, talk to your doctor before introducing ACV into your diet as it can interact with some medicines.
Because of the fermentation process, ACV contains plenty of gut-friendly bacteria that keep your digestive system working smoothly.
The acetic acid can neutralise your stomach acid which can prevent acid reflux or heartburn.
Aids weight loss
Although delicious in baking, salad dressings and sauces, some say just a couple of tablespoons of apple cider vinegar can help with weight loss.
According to medical website Healthline, vinegar can make you feel more full after a meal. As a result, adding some ACV to your diet could stop you reaching for snacks in between meals.
A Japanese study of 175 obese people found drinking two tablespoons of ACV a day contributed to a weight loss of 1.7kg over three months. This was double the amount participants who only had one tablespoon of ACV lost.
However, in order to see the best weight loss results you should combine this with a healthy diet and regular exercise.
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How do I take apple cider vinegar?
If you want to see the benefits of apple cider vinegar for yourself, it is recommended to dilute one or two tablespoons in a glass of water. The acidity of the vinegar can damage the enamel on your teeth if undiluted.
Some say you should drink apple cider vinegar in the morning, but you can enjoy the benefits at any time of day.
If you don’t like the idea of drinking it, you can also get chewable ACV gummies. Or if you’re using it in a salad dressing, just increase the ratio of ACV you’re adding.
Where can I buy apple cider vinegar?
Apple cider vinegar can be found in most supermarkets and health food shops.