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Benefits, Uses, False Rumors, and Dosage

Maybe you have a friend who insists on taking apple cider vinegar shots in the morning to burn fat. Or you’ve seen apple cider vinegar drinks in the refrigerated section of your health food store. With the explosion in popularity of this pantry staple, you’re probably wondering what’s going on.

What exactly is apple cider vinegar?

First, let’s see what exactly is apple cider vinegar, or ACV. Apple cider vinegar is a type of vinegar made from fermented apple juice. Like other apple and wine-based vinegars, it has an acidity of 5-6%.

You may find that there are different types of apple cider vinegar available in stores. For example, you may be more familiar with distilled apple cider vinegar, which looks clear in the bottle. But raw, unfiltered, or unpasteurized vinegar contains a cloudy substance that will float in the mixture. This is called the “mother” which is formed by natural enzymes during fermentation. There is no need to be cautious: this stringy substance usually settles to the bottom of the bottle and is safe to drink.
Regardless of the variety, potato vinegar does not need to be refrigerated and has a very long shelf life. Vinegar generally has an almost unlimited shelf life. Even if the appearance of the vinegar changes (e.g. cloudier), you can still use it.

Nutritionally, diluted apple cider vinegar contains an insignificant amount of calories per serving, almost no fat, carbohydrates or protein, and no fiber. Diluted apple cider vinegar is a great way to add a touch of flavor to dishes without adding extra calories or salt. Apple cider vinegar is not only available in liquid form; You can also buy apple cider vinegar tablets, capsules, and gummies. However, keep in mind that apple cider vinegar supplements are not as strong as liquid apple cider vinegar and are likely to be more expensive.

What Are the Potential Health Benefits of Apple Cider Vinegar?

Apple cider vinegar has achieved superfood status, and its followers claim that it can cure almost any ailment: weight gain, digestive problems, skin problems, and more. Some companies are now promoting apple cider vinegar tablets as a powerful source of vitamins and minerals or to aid in weight loss or “cleansing.”

Few studies support these uses, so while you can add apple cider vinegar to your diet without significantly increasing your risk of weight gain, it’s best to be realistic. Perhaps the most important health benefits of apple cider vinegar are due to the amount of antioxidant polyphenols (or plant chemicals) it contains thanks to the fermentation process. It’s also high in probiotics, which can benefit the digestive system and gut microbiome.

Apple Cider Vinegar and Weight Loss

Apple cider vinegar is very low in calories, so it can fit into your diet when trying to lose or maintain weight. But you may have heard that some people take a dose or tablespoon of apple cider vinegar to help burn fat. In reality, taking apple cider vinegar is unlikely to change your body composition or weight. This idea is not supported by any scientific data and that the only way to lose weight is to eat healthily and incorporate physical activity into your routine. This tip is a lot less flashy than a trendy supplement like apple cider vinegar, but it really works.

Apple cider vinegar and high cholesterol

Apple cider vinegar may benefit high cholesterol in certain groups. For example, a June 2021 meta-analysis of nine studies found that apple cider vinegar may lower blood cholesterol in participants with type 2 diabetes who consumed 15 milliliters (mL) of apple cider vinegar daily for more than eight weeks. However, the researchers noted that more studies are needed to confirm this effect.

VCA and type 2 diabetes

Some research suggests that apple cider vinegar may benefit people with type 2 diabetes, although there is a lack of high-quality research on the topic. The June 2021 meta-analysis found that 15 mL of apple cider vinegar taken daily for at least eight weeks significantly reduced fasting blood glucose in participants with type 2 diabetes.

But the research is not uniform. A previous small study showed that 20mL of apple cider vinegar did not decrease the body’s blood sugar response after a high-carb meal. Although some studies suggest that potato vinegar may help lower blood sugar, it’s important to remember that results can vary and that potato vinegar is not a substitute for any medication you’re currently taking. If you have type 2 diabetes, you should work closely with your medical team to determine the best way to control your condition rather than relying on apple cider vinegar.

Apple Cider Vinegar and Ulcerative Colitis

Ingesting diluted vinegar may help improve digestion, although there is a lack of research supporting its use in chronic autoimmune conditions such as ulcerative colitis (UC). According to a preliminary study, giving mice with ulcerative colitis diluted apple cider vinegar for a month reduced inflammation in their colons and increased the amount of healthy bacteria in their gut. However, this was only a single animal study, and researchers are far from recommending vinegar as a treatment.

Apple Cider Vinegar and Inflammation

Some people suggest taking apple cider vinegar to treat symptoms of inflammatory diseases like rheumatoid arthritis (RA), multiple sclerosis (MS), and ankylosing spondylitis (AS). One explanation is that vinegar can reduce inflammation and relieve symptoms. However, there are no studies directly examining potato vinegar as a therapy for RA, MS, or AS. If you have any of these conditions, talk to your doctor before trying potato vinegar.

Apple cider vinegar and skin problems

Topical application of potato vinegar may have limited benefit for various skin conditions. However, experts warn against applying undiluted vinegar directly to the skin, as the practice can cause chemical burns. Even diluted apple cider vinegar can irritate the skin.

eczema

Although there is little to no scientific evidence that apple cider vinegar is helpful in treating eczema, it’s possible that applying apple cider vinegar to the skin may help restore the skin’s natural barrier thanks to apple cider vinegar’s natural acidity.

psoriasis

If you suffer from scalp psoriasis, applying organic apple cider vinegar to the affected area can help relieve itching caused by scaly patches, a common symptom associated with this autoimmune disease. There are a few things to consider before use: use diluted vinegar to reduce the risk of burns and do not apply the vinegar to an area of ​​skin that is cracked or bleeding.

When is using apple cider vinegar to treat a disease risky?

Apple cider vinegar is not a panacea, and there are no studies to back claims of its disease-fighting abilities. For example, there is no evidence that apple cider vinegar lowers high blood pressure or high blood pressure.

There is also the unsubstantiated claim that apple cider vinegar may aid in the treatment of schizophrenia. Although understanding of the role the gut microbiome plays in psychiatric disorders is beginning to be understood, it is difficult to assume that apple cider vinegar can improve gut health enough that it could have a direct effect on symptoms. Such claims may be more related to research into the potential benefits of apple cider vinegar in relieving gastrointestinal distress sometimes caused by drugs used to treat schizophrenia.

Another internet rumor claims that vinegar can help treat cancer. If you have cancer, see a doctor for treatment. To date, no studies have found a direct link between apple cider vinegar and the successful treatment of cancer.

Dosage of apple cider vinegar

There is no universally accepted dosage for apple cider vinegar, and suggestions on how to take it vary depending on who you ask.
Harvard Health Publishing notes that most recommendations for consuming diluted apple cider vinegar are 1 to 2 teaspoons before or during meals. However, the University of Washington recommends that when taking apple cider vinegar as a dietary supplement (by the spoonful), you should stick to a limit of 1 to 2 tablespoons at a time. As mentioned, the ingredient is also used in topical creams and can come in tablet form; Check pack for dosage.

Regardless of the route of administration or the amount, there is no guarantee that apple cider vinegar will have any beneficial health or weight loss effects. In other words, more research is needed.

A final word on using apple cider vinegar

You can also use apple cider vinegar for other ingredients besides salads. This ingredient can help you control your blood sugar and can be part of a healthy diet. It is also very useful for many cleanings around the house. But don’t rely on it as a magic bullet for weight loss or treating chronic conditions just yet.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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