First uploaded on 15th August 2024
Apple cider vinegar is commonly said to be a natural remedy with abundant health benefits, but is it worthy of this praise?
This vinegar has been around since roughly 4000 B.C., when we saw the very first harvesting of apple trees and early civilisations discovered fermentation, realising its power in creating an altered, acidic version of the same ingredient. Since then, it’s been used by the Ancient Greeks to cure coughs and colds, mixed with water by the Romans to nourish themselves during long campaigns and adopted to fight off infection during the Middle Ages.
Let’s start with the facts. Apple cider vinegar is a fermented product and consequently can be extremely valuable for your gut microbiome. When unfiltered, you can see wispy strands known as “the mother”, which contain a probiotic blend of bacteria and yeasts and are a rich source of antioxidants called polyphenols, which again uphold your gut’s ‘good’ bacteria.
What’s more, it can help to keep your blood sugars in check, which is of course especially important for those with type 2 diabetes and insulin resistance. Research has shown that taking 1-2 tablespoons of apple cider vinegar per day decreased fasting blood sugar and HbA1c (a marker of long-term blood sugar).
Another benefit is its antimicrobial properties. It has been proven to fight off various microbes, including those that cause urinary infections and food poisoning. It also contains acetic acid, which is antibacterial and antifungal and has been known to reduce inflammation.
On the other side of the argument, many other alleged benefits are unclear. It has been said that apple cider vinegar aids weight loss, improves cholesterol levels, lowers blood pressure, improves acid reflux and gets rid of acne. Although there is some exploration into these claims, they are yet under-researched and have little evidence.
Moreover, there are certain risks linked to apple cider vinegar: it can damage tooth enamel, cause chemical burns, slow digestion down by increasing the time it takes for food to move from your stomach to your gut and lower blood sugar, insulin and potassium levels. This could be serious for those with type 1 diabetes and on certain medications, so be careful when taking it and ask your doctor if you’re not sure!
Lily
References:
https://zoe.com/learn/apple-cider-vinegar-benefits
https://zoe.com/learn/apple-cider-vinegar-and-weight-loss
https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar
