You too must have heard about Apple Cider Vinegar, or ACV as we all know it, on social media or among friends, right? Some call it a divine medicine for a thousand things like losing weight, beautifying the skin, and lowering cholesterol. So what is the truth in this story? Is ACV really that good for our health? Let's talk about this exactly and simply today.
First of all, what is apple cider vinegar (ACV)?
Simply put, ACV is a type of vinegar made by fermenting finely ground apples, yeast, and sugar. It is commonly used in salad dressings, pickles, and marinades for meat and fish.
But people have long used ACV as a home remedy for things like killing germs and heartburn. Some recent research has shown that ACV may also be helpful in controlling blood sugar levels and helping with weight loss.
But the most important thing to remember is that there is still a lack of strong scientific evidence for these benefits. However, ACV is unlikely to cause any major harm if used properly. It also contains some of the B vitamins and antioxidants called polyphenols found in apple juice.
There are two types of ACV, right?
Yes, when you go to a store, you'll see two types of ACV. There's a slight difference in how they're made.
| Type of vinegar | Description |
|---|---|
| Filtered ACV | This is the most common type. It is clear in color. It is pasteurized and filtered, so there is no taint. |
| With 'the Mother' ACV | It is not filtered, so it has a cloudy, cloudy consistency. This is called "the mother." It contains the yeast and bacteria that helped it ferment. Some believe that many of the properties of ACV are due to this "mother." It may contain small amounts of beneficial bacteria called probiotics. However, research has not yet proven that the "mother" provides any specific health benefits. |
The main reason for the sour taste and health benefits of ACV is the chemical it contains called acetic acid .
What are the real health benefits of ACV?
Most of the studies that have been done on these benefits that many people talk about are very small. So we can't say that these results are 100% certain. But let's take a look at what's been found so far.
1. Does it help you lose weight?
One small study found that people who took 1-2 tablespoons of ACV a day along with a reduced-calorie diet lost a few more pounds than those who didn't. But the study involved only 39 people, and it was only for a short period of time, about 12 weeks. It's possible that this is due to the placebo effect. That is, people who think they're losing weight simply because they think they're taking a pill. It's also possible that the nausea-like effects of ACV, which is acidic, may have contributed to the fact that they ate less.
The important thing is, ACV alone won't help you lose weight. Combining it with a proper diet and exercise may help a little.
2. Does it lower cholesterol?
The same weight loss study found that people who took ACV had lower total cholesterol levels, higher levels of "good" cholesterol (HDL), and lower levels of triglycerides, a type of fat in the blood. But experts say more research is needed to fully understand this relationship.
3. Do you control blood sugar levels?
A few small studies have shown that taking two tablespoons of ACV after meals can help lower blood sugar levels somewhat. However, this effect is only modest. Never use ACV in place of your diabetes medication. However, it is okay to talk to your doctor and, with his or her approval, add it to your treatment plan.
How to use ACV correctly and safely?
This is the most important part. If you want to benefit from ACV, you need to use it properly. Otherwise, it could do more harm than good.
Warning: Never drink apple cider vinegar directly without diluting it (adding water). Its high acidity can cause serious damage to your esophagus and tooth enamel.
How to drink ACV safely:
- Always dilute: Add one tablespoon (15ml) of ACV to a glass of water (240ml), stir well, and drink.
- Drink through a straw: If possible, use a straw. This will greatly reduce the chance of vinegar getting on your teeth.
- Rinse your mouth after drinking: Rinse your mouth thoroughly with water after drinking ACV. But don't brush your teeth right after drinking it. The acid can erode tooth enamel, which is already soft, and it can be scratched. Wait at least 30 minutes before brushing your teeth.
- Don't drink on an empty stomach: Some people may experience discomfort such as heartburn and nausea when drinking on an empty stomach. Therefore, it is best to drink after a meal.
If used on skin and hair:
Some people use ACV for conditions like eczema and dandruff. However, there is no strong scientific evidence for this. Do not try these things without consulting your dermatologist. It can also cause skin irritation in some people.
If your doctor allows it, you can try the following:
- For a bath: Add about 2 cups of ACV to a bucket of lukewarm water and take a bath with that water. Wait 15-20 minutes, rinse with clean water, and apply an unscented moisturizer.
- To wash your hair: After shampooing, rinse your hair with a solution made from 2-4 tablespoons of ACV in 2 cups of water. Leave it on for 5 minutes and then rinse with clean water. Do not do this more than once a week.
Possible risks and side effects of using ACV
Like everything, ACV has its downsides, especially if used incorrectly.
| Risk/side effects | Description and who should be concerned |
|---|---|
| Damage to teeth and throat | Due to its high acidity, drinking undiluted water can cause tooth enamel to dissolve and sore throats. |
| Conflict with medications | ACV may interact with medications such as insulin, some diuretics, and laxatives . If you are taking medication for any medical condition, be sure to consult your doctor before using ACV. |
| Decreased potassium levels | Consuming too much ACV can lower potassium levels in the body, which can be dangerous for someone who already has low potassium levels (hypokalemia). |
| Kidney patients | If you have kidney disease, your kidneys may have difficulty controlling the high levels of acid in your body. Therefore, it is best for kidney patients to avoid using ACV. |
Take-Home Message
- Although small studies have shown that apple cider vinegar (ACV) may help with weight loss, cholesterol, and blood sugar control, strong scientific evidence is still limited.
- ACV is not magic. Don't expect great results from ACV alone without a healthy diet and exercise.
- If using, always dilute well with water and drink. Never drink straight.
- If you are being treated for a medical condition (especially diabetes, kidney disease, low potassium levels), be sure to talk to your doctor before using ACV.
- It is very important for your health to not believe everything you see on the internet and to research something thoroughly before using it.
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