Does Apple Cider Vinegar Aid in Weight Loss? Here's a Breakdown of the Science Behind It
Apple cider vinegar, a versatile household staple, has been gaining popularity for its potential health benefits. Created by fermenting apples, sugar, and yeast over several weeks, this tangy liquid results in acetic acid.
One of the most notable claims about apple cider vinegar is its ability to aid in weight management. In a study, participants who consumed apple cider vinegar with their meals saw a reduction in calorie intake, with an average decrease of around 200-275 calories per day. Over three months, this could lead to up to 3.7 pounds in weight loss and a reduction in body fat.
Apple cider vinegar may also help control blood sugar and diabetes. It has been shown to improve insulin response and lower blood sugar levels after meals. Consuming it before sleeping has been linked to reduced fasting blood sugar levels upon waking. However, it's important to note that these benefits are not yet definitively proven, and apple cider vinegar should be used with caution and after consulting a doctor.
For those with type 2 diabetes, incorporating apple cider vinegar into their diet may have positive effects on their total cholesterol and triglyceride levels. Additionally, when used as part of a lower-calorie diet, apple cider vinegar may help reduce total cholesterol and triglycerides.
In the realm of digestive health, apple cider vinegar may help cure an upset stomach. It is known as a pathogen killer, capable of destroying microbes like staph and candida.
While apple cider vinegar can be beneficial, it's important to remember that a healthy lifestyle, including a nutritious diet, regular exercise, and stress management, is more beneficial overall. Marisa Moore, a registered dietitian nutritionist, advises maintaining a balanced, whole diet when incorporating apple cider vinegar.
In terms of usage, apple cider vinegar can be added to a bath for skin issues, or used as a hair rinse. However, it can be drying and may irritate the scalp. Diluting it with water or juice can make it more palatable and reduce the risk of damaging the throat and teeth.
Premade apple cider vinegar drinks are available from brands like Bragg, Poppi, Remedy, Sidekick Sodas, Barnes Naturals, Molson Coors Beverage Company, and Carl Kühne. These drinks can be found in local pharmacies and supermarkets.
It's crucial to remember that the benefits of apple cider vinegar are not without potential side effects. Drinking apple cider vinegar undiluted may cause esophageal burns or ulcers, hypokalemia, nausea, vomiting, and interactions with certain medications. Therefore, it's always best to consult a healthcare professional before incorporating apple cider vinegar into your diet.
Lastly, apple cider vinegar is a versatile product that can be used in the kitchen, around the home, for health purposes as a cleaner, deodorizer, dressing or vinaigrette, fruit and vegetable wash, marinade, preservative, or weed killer. Its uses are endless, making it a valuable addition to any household.
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