Apple cider vinegar has been used in cooking and as a natural remedy for centuries. More recently it has been promoted with numerous health claims from weight loss to managing blood sugar levels.
However, it is not the magic elixir that is going to fix all our problems!
What are the claims?
There are many claims that have been buzzing around the use of Apple Cider Vinegar:
Manage blood sugar levels
Improve insulin sensitivity
Improving polycystic ovarian syndrome (PCOS) syndromes
Weight loss
Reduced belly fat
Improved digestion
Improve general health and wellbeing
Protecting against heart disease
Reducing the risk of cancer
Fights infection
Side effects
Whilst apple cider vinegar is relatively safe to consume there are some side effects that can occur.
Damaging tooth enamel
Excessive amouts may lead to low potassium and osteoporosis
Nausea
Reflux
Digestive discomfort
Irritation of the mouth and throat
Whilst there is little evidence about the long term effects. Drinking large amounts may negatively affect your health.
Some symptoms are often worsened in people with gastroparesis due to the delayed stomach emptying associated with consuming apple cider vinegar.
What does the evidence say?
Blood sugar levels
When taken before a high-carb meal, vinegar slows down the rate of stomach emptying and prevents large blood sugar spikes.
There is some evidence that suggests that small amounts (~15-20g) of apple cider vinegar may lower blood glucose levels in people with diabetes. However, it is still very limited!
Managing PCOS
Polycystic Ovarian Syndrome (PCOS) is a hormonal condition associated with abnormal menstrual cycles, high levels of androgen hormones, ovarian cysts and also insulin resistance. One study showed that Apple cider vinegar may have the potential to improve hormone levels and experienced more regular periods. However, these results were only found in 4 out of the 7 participants in the study.
However, the evidence is not yet solid enough to make any recommendations.
Weight loss
Apple cider vinegar may also help people lose weight. But this may be due to the neasuating effect of the vinegar or the slowing down of stomach emptying which increases feelings of fullness and reducing the amount of food eaten throughout the day. This helps you eat fewer kilojoules (calories) throughout the day.
However, you cannot choose where weight loss occurs. Some of these studies only look at the short term and only a few kg may have been lost. A general healthy lifestyle including eating plenty of whole foods, fruits and vegetables + daily exercise is still going to be your best option for weight loss.
Improved digestion
Evidence suggests that taking apple cider vinegar before a protein heavy meal may improve digestion as it increases the acidity of your stomach, which helps you create more pepsin (the enzyme that breaks down protein)
However, there is no current evidence to support this claim.
Improve general health and wellbeing
Another popular reason people take apple cider vinegar is to improve their general health and wellbeing. There is currently no evidence in humans that supports that apple cider vinegar is needed to improve health and nil evidence that it protects against heart disease, reduce risk of cancer and fights infections.
Improves skin
There is no evidence to suggest that apple cider vinegar fight acne breakouts or reduce wrinkles.
Whiten teeth and tackle bad breath
Both are claims that are not supported by evidence. Vinegar or any kind, because of its acidity, can actually damage the enamel on your teeth! (Which your dentist wouldn't be too impressed with)
Take home message
There are a lot of wild claims out there on the internet! From increasing energy levels and fixing health problems and curing diseases. Unfortunately there is very little concrete evidence available that suggest that apple cider vinegar is the new medical elixir!
Anything that tells you to take X amount and/or replaces good whole foods is not the way!
By all means add some to your salads or include it in a marinade to give your food a good flavoursome kick!
Enjoy xx
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