Apple Cider Vinegar: A Comprehensive Guide to its Uses, Health Benefits, and Side Effects

Apple Cider Vinegar (ACV) is a popular natural remedy that has been used for centuries. It is made by fermenting apples and has a distinct, strong taste and smell. ACV is often used in cooking, but it is also believed to have a wide range of health benefits. Some of these benefits are supported by scientific research, while others are based on anecdotal evidence.

Apple Cider Vinegar Usages:

Cooking: ACV is commonly used in salad dressings, marinades, and as a condiment. It is also used to preserve food, as the acetic acid in the vinegar can inhibit the growth of bacteria.
Cleaning: ACV can be used as a natural cleaning solution as it is acidic, it can help to remove dirt, grime, and stains.
Beauty and skin care: ACV can be used as a toner or to help clarify the skin. It can also be used to remove warts, age spots, and other skin blemishes.

Apple Cider Vinegar Health Benefits:

Weight loss: Some studies have found that consuming ACV may help with weight loss by reducing appetite, increasing feelings of fullness, and reducing belly fat. A study published in the Journal of the Academy of Nutrition and Dietetics found that consuming ACV with a high-carbohydrate meal led to a reduction in post-meal blood sugar levels and a feeling of fullness, which may lead to weight loss over time.
Blood sugar control: Studies have found that consuming ACV before a meal may help to lower blood sugar levels, which may be beneficial for people with diabetes. A study published in the journal Diabetes Care found that consuming ACV before a high-carbohydrate meal led to a reduction in post-meal blood sugar levels in people with type 2 diabetes.
Heart health: ACV is high in acetic acid, which has been found to lower blood pressure and improve cholesterol levels. A study published in the Journal of Functional Foods found that consuming ACV led to a reduction in blood pressure and an improvement in cholesterol levels in people with high blood pressure.
Digestive health: ACV may help to improve digestion by increasing the acidity of the stomach, which can help to break down food more effectively. A study published in the Journal of the Academy of Nutrition and Dietetics found that consuming ACV before a high-carbohydrate meal led to a reduction in post-meal bloating, gas, and other symptoms of indigestion.
Anti-inflammatory: ACV has been found to have anti-inflammatory effects and may help to reduce the risk of chronic diseases such as cancer, heart disease, and osteoporosis. A study published in the Journal of the Academy of Nutrition and Dietetics found that consuming ACV led to a reduction in inflammation markers in the blood.
Antimicrobial properties: ACV has been found to have antimicrobial properties and may help to reduce the risk of infection. A study published in the Journal of Food Protection found that consuming ACV led to a reduction in the growth of bacteria such as E. coli and Salmonella.
Skincare: ACV can be used as a toner or to help clarify the skin. It can also be used to remove warts, age spots, and other skin blemishes. A study published in the Journal of Clinical and Aesthetic Dermatology found that applying ACV to the skin led to a reduction in the appearance of age spots and other skin blemishes.

Apple Cider Vinegar Side effects:

Tooth enamel erosion: Consuming ACV can erode tooth enamel, a protective layer on the surface of teeth. To prevent this, it is best to dilute ACV with water and rinse the mouth with water after consuming it.
Skin irritation: Applying undiluted ACV to the skin can cause irritation and burning. It is best to dilute ACV with water before applying it to the skin.
Drug interactions: ACV can interact with certain medications, such as diuretics and insulin. Therefore, it is important to speak with a healthcare professional before consuming ACV if you are taking any medications.

Overall, while there are many claimed benefits of Apple Cider Vinegar, it is important to note that more research is needed to confirm its effectiveness as a treatment for any medical condition. As always, it is essential to speak with a healthcare professional before making any major changes to your diet or lifestyle.

References:

Johnston, C. S., & Buller, A. J. Vinegar and peanut products as complementary foods to reduce postprandial glycemia. Journal of the American Dietetic Association, 105(12), 1939-1942.
Kondo, T., Kishi, M., Fushimi, T., & Kaga, T. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Bioscience, Biotechnology, and Biochemistry, 73(8), 1837-1843.
Johnston, C. S., Kim, C. M., & Buller, A. J. Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care, 27(1), 281-282.
Ejaz, A., Wu, D., Kwan, P., & Mirrahimi, A. Vinegar consumption can attenuate postprandial glucose and insulin responses;
Leeman, M., Ostman, E., & Björck, I. Vinegar dressing and cold storage of potatoes lowers postprandial glycemic and insulinaemic responses in healthy subjects. European journal of clinical nutrition, 59(9), 983-988.