For centuries, vinegar has been used for various household and kitchen purposes.
is also an old folk remedy, he claimed to help with all kinds of health problems.
The most popular vinegar in the natural health community is apple cider vinegar.
it is claimed to lead to have all kinds of benefits, some of which are supported by the science.
This includes weight loss, reduce levels of blood sugar and improving the symptoms of diabetes.
Here are 6 health benefits of apple cider vinegar, which are supported by scientific research.
1. High in acetic acid, which has potent biological effects
vinegar is made in a two step process, in relation to how alcohol is made.
The first step exposes the crushed apples (or apple cider) to yeast, which ferments the sugars and convert them into alcohol.
In the second stage, the bacteria are added to the alcohol solution, which further fermented alcohol and acetic acid make … the principal active compound in vinegar.
In French, the word “vinegar” actually means “sour wine.”
organic, unfiltered apple cider vinegar (as Bragg) also contains “mother”, strands of proteins, enzymes and friendly bacteria that give the product a cloudy appearance, similar web.
This is what it looks like:
Some people believe that the “mother” is responsible for most of the benefits health, although there are currently no studies to support this.
Apple cider vinegar contains only about 3 calories per tablespoon, which is very low.
There are not many vitamins or minerals in it, but it contains a small amount of potassium. apple vinegar quality also contains some amino acids and antioxidants.
Conclusion: Apple cider vinegar is made by fermentation of sugars apples. This makes acetic acid, the active ingredient in vinegar.
2. You can kill many types of bacteria
Vinegar can help kill pathogens, including bacteria.
Traditionally it has been used for cleaning and disinfection, treatment of nail fungus, lice, warts and ear infections.
However, many of these applications now have not been confirmed by research.
Hippocrates, the father of modern medicine, vinegar is used for cleaning the wound over two thousand years ago.
Vinegar has been used as a food preservative, and studies show that inhibits bacteria (such as E. coli) of growing in the food and spoil.
If you are looking for a natural way to preserve your food … then the apple cider vinegar could be useful.
There has also been anecdotal reports of diluted apple cider vinegar help with acne when applied to the skin, but have not found any research to confirm this so take it with a grain of salt.
Conclusion: The main substance in vinegar, acetic acid, can kill bacteria and / or prevent them from multiplying and reaching harmful levels. It has a history of use as a disinfectant and natural preservative.
3. Reduce sugar levels in the blood and combats diabetes
By now the most successful application of vinegar to date, ie, in patients with type 2 diabetes
type 2 diabetes is characterized by high blood sugar, either in the context of insulin resistance or inability to produce insulin.
However, high blood sugar can also be a problem in people who have diabetes … that is believed to be one of the main causes of aging and various chronic diseases.
Therefore, almost everyone should benefit from maintaining their levels of blood sugar stable.
The most effective (and healthier) way to do this is to avoid refined carbohydrates and sugar, apple cider vinegar, but can also have a powerful effect.
Vinegar has been shown to have many benefits for the function of insulin and sugar levels in the blood:
- improves sensitivity insulin during a high-carbohydrate meal by 19-34% and significantly reduces blood glucose and insulin response.
- reduces blood sugar by 34% when 50 grams of white bread is eaten.
- 2 tablespoons apple cider vinegar before bedtime can reduce fasting blood glucose 4%.
- Many other studies in both rats and humans show that vinegar can increase sensitivity to insulin responses and significantly lower blood sugar during meals.
For these reasons, vinegar can be useful for people with diabetes, prediabetes, or those who want to keep their sugar levels in blood drops to normal for other reasons.
If you are currently taking medication to reduce blood sugar, then consult your doctor before increased intake of apple cider vinegar.
4. Help to lose weight by making you feel full
Because vinegar reduces blood sugar and insulin levels, it makes sense that it could help you lose weight.
Several human studies suggest that vinegar can increase satiety, help you eat fewer calories and even lead to actual pounds lost on the scale.
Vinegar, along with carbohydrate-rich foods can increase satiety and make people eat 200-275 calories less during the day.
By reducing calorie intake, this should translate to reduced weight over time.
A study in obese individuals showed that daily consumption of vinegar led to a reduction in belly fat, circumference, lower waist blood triglycerides and weight loss:
- 15 ml (1 tablespoon): lost 2.6 pounds, or 1.2 kilograms
- 30 ml (2 tablespoons). lost 3.7 pounds, or 1.7 kg
However … keep in mind that this study lasted for 12 weeks, so that the real effects on body weight seems to be rather modest.
That said, just add / subtract individual foods or ingredients rarely has a remarkable effect on weight.
is the whole / life style diet that counts … you need combine several effective methods to see results.
In general, it seems that apple cider vinegar can be useful as an aid to weight loss, especially by promoting satiety and reduced levels of glucose and insulin.
But it will not work any miracle in itself.
Conclusion :. Studies suggest that vinegar can increase satiety and help people eat fewer calories, which can lead to weight loss
5. Reduces cholesterol and reduces the risk heart disease
cardiovascular disease (heart disease and stroke) is currently the world’s largest cause of death.
It is known that several measurable biological factors are linked either to a decreased or increased risk of cardiovascular disease.
Several of these “risk factors” have proven to be improved by drinking vinegar … but all studies were conducted in rats.
These studies in rats showed that apple cider vinegar can lower cholesterol and triglycerides.
apple vinegar may also contain antioxidant chlorogenic acid, which has been shown to protect cholesterol particles become oxidized LDL, a crucial step in the process of heart disease.
There are also some studies that show that vinegar lowers blood pressure (one important risk factor) in rats.
Unfortunately, what works in animals does not always work in humans.
The only human evidence is an observational study from Harvard shows that women who ate salad dressings with vinegar had a lower risk of heart disease.
However, this type of study can only show an association, you can not prove that vinegar caused nothing.
Conclusion :. Several animal studies have shown that vinegar can lower blood triglycerides, cholesterol and blood pressure, but this should be confirmed in human studies
6. You can have protective effects cancer
cancer is a terrible disease, which is characterized by uncontrolled cell growth.
There is a lot of hype online about the anticancer effects of apple cider vinegar.
Some studies have shown that vinegar can kill cancer cells and shrink tumors.
However, all studies were conducted in this isolated in test tubes, or rat cells, demonstrating anything about what happens in life, human breath.
In addition, most studies were conducted in rice vinegar, apple cider vinegar no.
said, some observational studies (not prove anything) have shown that ingestion of vinegar is linked to decreased esophageal cancer in China, but increased bladder cancer in Serbia.
Overall … it is possible that apple cider vinegar can help prevent cancer, but it is certainly premature to make recommendations based on current research.
Conclusion :. Some studies in test tubes and rats have shown that rice vinegar can slow the growth of cancer cells and shrink tumors
Side effects, dosage and how to use
There are a lot of wild claims about apple cider vinegar on the Internet.
Some say it can increase energy levels and have all sorts of beneficial effects on health.
Unfortunately … many of these claims are not supported by the science.
Of course, the absence of evidence is not evidence that something is not happening and the story often ends up becoming the support of science in the future.
said, I will not hold my breath waiting for more studies and research on natural products like these are both few and far between.
From the little available evidence, I believe that apple cider vinegar can be useful and is certainly a good candidate for a little self-experimentation if you are interested in it.
At least, the apple cider vinegar appears to be safe. There are no side effects observed with normal consumption.
The best way to incorporate it into your diet is to use it in your kitchen … for salad dressings, homemade mayonnaise and that sort of thing.
Some people also like to dilute it in water and drink it as a beverage. Common dosages range from 1-2 teaspoons (5-10 ml), 1-2 tablespoons (15-30 ml) per day.
definitely not go over that, because excess consumption can have harmful effects.
it is also possible to take in the form of pills / tablets, but I do not recommend that because a 2005 study showed that the true content of these supplements vinegar is highly questionable.
There is also a report of a woman who has a tablet vinegar apple stuck in the throat, leading to esophageal burns.
apple is recommended to use organic, unfiltered cider vinegar with the “mother”. Bragg is by far the most popular choice.
Apple cider vinegar also has several other uses not related to health, such as hair conditioning, skin care, dental care, the use of companion animals and as a cleaning agent (to name a few ).
These can be very useful for people who like to keep things as natural as possible chemical free.
At the end of the day, apple cider vinegar seems to be very healthy.
is not a “miracle” or a “cure-all” as some people seem to believe, but clearly has some major health benefits, especially for blood sugar and weight control.