Top health benefits of drinking apple cider vinegar
Long life expectancy can largely be attributed to a healthy diet and exercise. But studies have also highlighted the benefits of consuming apple cider vinegar. Apple cider vinegar is a vinegar made from fermented apple juice. Manufacturers expose crushed apples to yeast which ferments the sugar and turns them into alcohol. Bacteria is then added to further ferment the alcohol, turning it into acetic acid – the main active compound in vinegar.
Apple cider vinegar’s first benefit is its ability to help lower blood sugar levels and manage diabetes.
Type 2 diabetes is a condition characterised by high blood sugar levels caused by insulin resistance or the inability to produce insulin.
One small study suggested vinegar may improve insulin sensitivity by 19 to 34 percent during a high carb meal and significantly lower blood sugar and insulin response.
In another small study in five healthy people, vinegar reduced blood sugar by 31.4 percent after eating 50g of white bread.
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Another small study in people with diabetes reported consuming two tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4 percent the following morning.
There have been a number of other studies in humans that have shown vinegar can improve insulin function and lower blood sugar levels after meals.
Studies have also shown vinegar could help people lose weight.
Being overweight can increase the risk of serious and potentially life-threatening conditions, including type 2 diabetes, coronary heart disease, and some types of cancer.
When it comes to losing weight, several human studies have shown vinegar can increase feelings of fullness.
Feeling full can lead to eating fewer calories and weight loss.
According to one study, taking vinegar along with a high carb meal led to increased feelings of fullness, causing participants to eat 200-275 fewer calories throughout the rest of the day.
A study involving 175 people with obesity showed daily apple cider vinegar consumption led to reduced belly fat and weight loss.
Taking one tablespoon (12ml) led to a loss of 2.6 pounds (1.2kg).
Taking two tablespoons (30ml) led to a loss of 3.7 pounds (1.7kg).
Heart disease is one of the leading causes of death, and there are several biological factors linked to a person’s risk of heart disease.
Research suggests vinegar could improve several of these risk factors, but many of the studies were conducted in animals.
The animal studies suggest apple cider vinegar can lower cholesterol and triglyceride levels, as well as several other heart disease risk factors.
Some studies involving rats have also shown vinegar reduces blood pressure – a major risk factor for heart disease and kidney problems.
The best way to incorporate apple cider vinegar in your diet is to use it in cooking.
But some people also like to dilute it in water and drink it as a beverage.
Common dosages range from one to two teaspoons to one to two tablespoons per day mixed in a large glass of water.
Avoid large doses of apple cider vinegar as it can cause harmful side effects such as tooth enamel erosion.
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