Apple Cider Vinegar Health Benefits, What You Need To Know
Apple cider vinegar is catching buzz in the fitness communities. With good reason too, apple cider vinegar is packed with different health benefits such as lower blood sugar, reduced cholesterol, and weight loss aid.
Acetic Acid
Just like alcohol, apple cider vinegar is made through a fermentation process. Apple-cider-vinegar-health-benefits1
The sugar in the apples when they are crushed interacts with yeast. The yeast bacteria will eat the sugars producing alcohol as a byproduct. But apple cider vinegar take this process a bit further by adding a second bacteria to the alcohol which will then product acetic acid. Acetic acid is what mainly makes up vinegar.
When alcohol ages for too long it turns into vinegar.
When looking for the right kind of apple cider vinegar to consume for health benefits it is important to get unfiltered organic apple cider vinegar that contains “mother.” The mother is made up of different enzymes, proteins, and good bacteria for your gut.
It is unclear whether the health benefits of apple cider vinegar come from just the acetic acid or the mother so it’s beneficial to have both.
Apple cider vinegar is low in calories and high in nutrients and antioxidants.
Ward Off Bad Bacteria
Apple cider vinegar can get rid of bad bacteria and works as a disinfectant which has been used through out centuries.
It even can help preserve food, protecting it from certain bacteria like E. coli. Apple-cider-vinegar-health-benefits2
Decrease Blood Sugar
Apple cider vinegar has shown positive results in those with type 2 diabetes. It was able to lower their blood sugar successfully in trials. Apple-cider-vinegar-health-benefits3
Maintaining healthy blood sugar levels is important for everyone with or without diabetes. This reduces future risks of certain illnesses.
In studies vinegar was able to successfully increase insulin function and reduce blood sugar in subjects after meals. Apple-cider-vinegar-health-benefits4
Apple cider vinegar has proven to be beneficial for blood sugar maintenance. Be sure to consult your doctor before adding it to your diet as it can interfere with certain medications.
Weight Loss
So the claims are actually true, vinegar can help aid in weight loss. Coupled with diets like the keto diet or other weight loss diets may help maximize the benefits of apple cider vinegar.
In studies apple cider vinegar was able to help lower overall appetite in subjects who took it.
Adding the vinegar to the meals in the studies lead to more meal satisfaction and less hunger which resulted in less calories consumed for the day. Apple-cider-vinegar-health-benefits5
Vinegar is a great addition to a healthy diet to aid in weight loss and belly fat. As shown in studies it will help with weight reduction and blood sugar maintainence but is only a small part in overall weight loss.
To truly reach your goals in weight loss the end results are determined by calories in vs. calories expended each day. Apple-cider-vinegar-health-benefits6
Heart Health
The daily diet determines most of your heart health. World wide it’s the leading pre mature killer. Apple-cider-vinegar-health-benefits7
There are many factors that are associated with heart disease but vinegar seems to be a beneficial way of mitigating these health risks.
In animal studies apple cider vinegar was able to lower cholesterol and triglycerides in subjects. Another risk factor is high blood pressure. Vinegar successfully lowered overall blood pressure in these animal studies. Apple-cider-vinegar-health-benefits8
There is one study involving humans that suggested vinegar added to salad had decreased the risk of heart disease. Apple-cider-vinegar-health-benefits9
All of the potential health benefits of apple cider vinegar mentioned in this article so far are all linked to lower heart disease risks.
Cancer Prevention
In studies vinegar showed the potential to eliminate certain cancer cells through a variety of ways.
These studies don’t exactly prove the anti cancer effectiveness in humans as these studies were done in test tubes. Apple-cider-vinegar-health-benefits10
Vinegar Dosages
Typical dosages used in studies are around 1–2 teaspoons (5–10 ml) to 1–2 tablespoons (15–30 ml) per day. It’s important to dilute vinegar in water because it is very acidic and could lead to enamel degrading and other side effects.
You can easily grab some quality apple cider vinegar from Amazon as there are many options and plentiful reviews on which ones are the best!
Conclusion
The health benefits of apple cider vinegar seem to be many and a great addition to a healthy diet overall. Make sure to get the correct kind of vinegar. Unfiltered organic apple cider vinegar with "mother" seems to have the most health benefits.
Vinegar has many uses and can just be handy to have around the house. Add it to different recipes to reap the benefits and as a helpful tool to reach your health goals.
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