Apple
cider vinegar comes from apples that have been crushed, distilled, and then
fermented. It can be consumed in small quantities or taken as a supplement. Its
high levels of acetic acid, or perhaps other compounds, may be responsible for
its supposed health benefits. Although recommendations for "dosing"
vary, most are on the order of 1 to 2 teaspoons before or with meals.
What can the
apple cider vinegar diet do for you?
For
thousands of years, compounds containing vinegar have been used for their
presumed healing properties. It was used to improve strength, for
"detoxification," as an antibiotic, and even as a treatment for
scurvy. While no one is using apple cider vinegar as an antibiotic anymore (at
least, no one should be), it has been touted more recently for weight loss.
What’s the evidence?
Studies in
obese rats and mice suggest that acetic acid can prevent fat deposition and
improve their metabolism. The most widely quoted study of humans is a 2009
trial of 175 people who consumed a drink containing 0, 1, or 2 tablespoons of
vinegar each day. After three months, those who consumed vinegar had modest
weight loss (2 to 4 pounds) and lower triglyceride levels than those who drank
no vinegar. Another small study found that vinegar consumption promoted feeling
fuller after eating, but that it did so by causing nausea. Neither of these
studies (and none I could find in a medical literature search) specifically
studied apple cider vinegar. A more
recent study randomly assigned 39 study subjects to follow a restricted calorie
diet with apple cider vinegar or a restricted calorie diet without apple cider
vinegar for 12 weeks. While both groups
lost weight, the apple cider vinegar group lost more. As with many prior studies, this one was
quite small and short-term.
In all, the
scientific evidence that vinegar consumption (whether of the apple cider
variety or not) is a reliable, long-term means of losing excess weight is not
compelling. (On the other hand, a number of studies suggest that vinegar might
prevent spikes in blood sugar in people with prediabetes and type 2 diabetes by
blocking starch absorption — perhaps that’s a topic for another day.) Even among proponents of apple cider vinegar
for weight loss or other health benefits, it’s unclear when to drink apple
cider vinegar (for example, apple
cider vinegar for skin whether there is particular time of day that might
be best?) or how much apple cider vinegar per day is ideal.
Is there a
downside to the apple cider vinegar diet?
For many
natural remedies, there seems to be little risk, so a common approach is
"why not try it?" However, for diets with high vinegar content, for
skin a few warnings are in order:
Vinegar
should be diluted. Its high acidity can damage tooth enamel when sipped
"straight" — consuming it as a component of vinaigrette salad
dressing is a better way.
It has been
reported to cause or worsen low potassium levels. That’s particularly important
for people taking medications that can lower potassium (such as common
diuretics taken to treat high blood pressure).
Vinegar can
alter insulin levels. People with diabetes should be particularly cautious
about a high vinegar diet.
So what?
If you are
trying to lose weight, adding apple cider vinegar to your diet probably won’t
do the trick. Of course, you’d never suspect that was the case by the way it’s
been trending on Google health searches. But the popularity of diets frequently
has little to do with actual evidence. If you read about a new diet apple cider
vinegar for skin (or other remedy) that sounds too good to be true, a healthy
dose of skepticism is usually in order.
Apple cider
vinegar is fermented juice from crushed apples. Like apple juice, apple cider
vinegar may contain various vitamins and minerals, as well as dietary fiber.
Apple cider vinegar may also contain acetic acid and citric acid. But it can be
hard to know exactly what's in some apple cider vinegar products. In the U.S.,
there's no real definition of what a product must contain to be called apple
cider vinegar. For this reason, the amount of each component of apple cider
vinegar may vary from product to product.
What to know
before you try this Detox
Before you
start guzzling lots of apple cider vinegar, make sure it’s diluted with water.
Apple cider vinegar in its pure form is acidic. It may erode tooth enamel or
even burn your mouth and throat.
If you do
choose to do the Detox, be sure to rinse your mouth with water after drinking
the vinegar. You may even want to drink it through a straw. Even just one glass
a day may be enough to negatively affect your teeth.
Apple cider
vinegar may also interact with different medications or supplements. In particular,
it may contribute to low potassium levels if you take diuretics or insulin.
If you take
diuretics or insulin, talk to your doctor before you start consuming apple
cider vinegar regularly or try the Detox.
People who
have tried an best
apple cider vinegar Detox do share that you may have some nausea or stomach
discomfort after drinking it. This discomfort is usually worse in the morning
hours when your stomach is empty.
The Bottom
line
While there
isn’t a huge body of research to suggest apple cider vinegar is a miracle
health cure, the testimonials and reviews you’ll find online can be compelling.
Trying an
apple cider vinegar Detox is likely safe for most people.
In the end,
the best way to “Detox” your body may be to stop taking in sugars and processed
foods and eat a healthy diet rich in whole foods, best apple cider vinegar like
fresh fruits and vegetables, whole grains, and lean proteins.
If you’re
still interested best apple cider vinegar, it’s a good idea to check with your
doctor before adding this ingredient to your diet. This is especially so if
you’re taking medications or supplements.
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