Apple cider vinegar is a popular culinary ingredient, but did you know that drinking diluted apple cider vinegar daily offers a host of health benefits?
The Benefits of Drinking Apple Cider Vinegar
- Balances Cholesterol Levels
Moderate consumption of apple cider vinegar can significantly reduce blood cholesterol levels, increasing the ‘good’ HDL cholesterol. However, it’s important to combine vinegar drinking with a healthy diet to maintain stable cholesterol levels.
- Regulates Blood Sugar
According to Suc Khoe & Doi Song, renowned US nutritionist Amanda Sauceda highlights research indicating that apple cider vinegar positively impacts fasting blood sugar levels, especially in individuals with higher-than-recommended glucose levels. A systematic review and meta-analysis of studies also found that consistent consumption of apple cider vinegar over eight weeks could significantly reduce fasting blood sugar levels.
- Aids Weight Loss
Suc Khoe & Doi Song also reports on a 2021 study published in the International Journal of Sport Sciences that linked the consumption of 30ml of apple cider vinegar over four days with significant reductions in body weight and body fat. However, drinking apple cider vinegar is not a quick fix for weight loss, especially if an uncontrolled diet and lack of exercise are ongoing. Effective and healthy weight loss still requires attention to diet and exercise.
- Enhances Nutrient Absorption
Vinegar’s acidic nature can improve and support digestion. The acetic acid in apple cider vinegar stimulates the production of digestive enzymes, aiding the hydrolysis and absorption of nutrients from food.
- Antioxidant Properties
Apple cider vinegar contains compounds that can inhibit oxidative stress, according to an animal study published in the Journal of Medicinal Food in 2018. Researchers believe that apple cider vinegar can modulate the body’s antioxidant defense system.
When to Drink Apple Cider Vinegar
Drinking apple cider vinegar is best in the morning. Dilute 15-30ml of vinegar with water and drink. Avoid undiluted vinegar as it can irritate the mouth, esophagus, and stomach. If you’re new to vinegar drinking, start with smaller amounts, 2-3 times a day. You can also drink it before lunch to curb appetite and feel fuller faster.
In addition to drinking it, you can use apple cider vinegar in your daily cooking and salad dressings.
Precautions When Using Apple Cider Vinegar
Apple cider vinegar is highly acidic and can damage tooth enamel. Always dilute it before consumption and rinse your mouth with water afterward. Using apple cider vinegar in cooking may result in fewer side effects than drinking it. However, it can still cause adverse reactions in certain individuals. If you experience any discomfort or unusual symptoms, discontinue use immediately.
Those with digestive issues, diabetes, or prescription medications should consult a doctor or dietitian before incorporating apple cider vinegar into their daily routine.
In conclusion, while apple cider vinegar offers health benefits, excessive consumption may lead to side effects. Use it wisely to enhance your well-being without causing harm.
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