I’m sure you have heard some people talking about drinking apple cider vinegar and what it has done for them.
I know the first time someone told me they were taking apple cider vinegar I thought, ‘that can’t taste good’.
And I wondered if it even worked.
There are so many fad diets out there, it is hard to tell what is legitimate anymore. Which can make it even harder to know if something like using apple cider vinegar is for you.
If you have ever thought about adding apple cider vinegar to your diet, or you just want to know more about it, then you are going to want to keep reading.
What is Apple Cider Vinegar
If you are thinking about using it, you should probably know exactly what it is first. Apple cider vinegar is a vinegar made from fermented apple juice.
It is commonly used in salad dressing, marinades, vinaigrettes, and food preservatives.
It is the most popular vinegar used by those in the natural health community.
Benefits of Apple Cider Vinegar
There are many proven benefits to apple cider vinegar, and you can get these benefits by drinking it every day.
Now, there are also many other proclaimed benefits of the vinegar, which very well might be true, but aren’t proven by science just yet.
Here we are going to focus on what has been proven.
1. Control Appetite
One benefit of apple cider vinegar for those looking to lose weight is appetite control.
This vinegar makes you feel fuller and decreases the number of calories you take in.
It has also been shown to slow the rate at which food leaves your stomach, especially when taken before eating a starchy meal.
This also makes you feel fuller for longer.
2. Aids in Digestion
Another benefit of apple cider vinegar is that if help to aid in digestion.
By diluting it in water and drinking it with a starchy meal can help digestion. It also helps maintain healthy bacteria in the gut which promotes immune system health.
3. Weight Loss
Not only can apple cider vinegar help curb your appetite, but it can lower blood glucose as well.
Blood glucose is the sugar that the body makes from the food you eat, which is then stored if your body doesn’t need to burn it right away.
You do still need to make sure you have a balanced diet and exercise routinely.
4. Free Radical Eradication
Antioxidants protect cells from free radicals, which are molecules in that body, that can cause damage to cell DNA.
According to Livestrong, in a 2010 study published in Journal of Agricultural and Food Chemistry, researchers found compounds with antioxidant activity of the enzyme superoxide dismutase in it–meaning, the compounds in apple cider vinegar convert superoxide and other harmful free radicals into less harmful oxygen and hydrogen peroxide.
5. Help Absorb Vitamins & Minerals
Vitamins and minerals are essential for your body to help keep you at your best. They preform hundreds of roles in the body, such as converting food into energy, healing wounds, and boosting your immune system.
Vitamins K, C, and B12 need acid to be absorbed by the body. Many vinaigrettes use vinegar to help the body take in those vitamins better.
6. Decrease Bloating
The final benefit is that is can help decrease gas and bloating.
It helps to reduce it by breaking down food faster. And because apple cider vinegar is an antimicrobial, if could help kill bacteria in the stomach and intestines.
Cons of Apple Cider Vinegar
As with anything, there are also cons that come along with the pros. Apple cider vinegar is no different.
Fortunately, these cons are not severe and can be avoided, for the most part.
This vinegar is very acidic, meaning it can damage your tooth enamel. Tooth enamel is the hard-outer layer of your tooth that help protect against tooth decay.
Make sure to not drink it straight. It should always be diluted with something else, such as water, to help cut down on the acidity and save your teeth.
That acidity can also burn your throat if you drink it without first diluting it.
Gastroparesis is a stomach condition where the stomach can’t empty itself of food properly.
Undiluted, it can cause stomach issues, such as this.
I know we just said this in the last con, but I think it warrants repeating. Never drink apple cider vinegar without diluting it first.
We will get to the proper way to drink it shortly.
3. Not a Quick Fix
This is the final apple cider vinegar con I want to mention. We would all like a quick fix. Something that doesn’t take a lot of effort and is like a cure all.
Unfortunately, it is not that. Even though many people believe that it is. I’m not saying that if doesn’t have benefits, because it really does.
I just mean that it has some proven health benefits, but there are still many claimed benefits that have not yet been proven by science.
So, use it with that in mind.
How to Drink Apple Cider Vinegar
Believe it or not there is a best practice when drinking apple cider vinegar. We have talked a lot about it so far, so the most important thing you already know.
Do not drink straight up.
It is recommended that you dilute 1 tablespoon of apple cider vinegar with 8 ounces of water or 2 tablespoons with 16 ounces of water.
You should not drink more than 1-2 tablespoons or 15-30 ml in a day. It is best to start with 1 TBS and increase to 2 TBS if you aren’t seeing results.
When diluting apple cider vinegar, you can mix it with many other drinks, such as juice. Some people even add honey with the apple cider vinegar and water as well.
It is really going to be a personal preference situation because this vinegar has a very strong distinct taste. Whatever works for you to be able to drink it is going to be what matters.
I also want to point out that you should drink it before you eat a meal. Taking it on an empty stomach will help boost its effects.
If you prefer to drink it after a meal, wait at least 20 minutes because it can mess with your digestion.
Apple Cider Vinegar Pills and Gummies
Companies now make apple cider vinegar pills and gummies. These have the same benefits as the liquid version, except these don’t ruin your tooth enamel.
Depending on the type of pills or gummies that you choose, the potency may not be as strong as the liquid version. With that in mind, the dosage is going to vary.
So always read the directions carefully and if the dosage has multiple options, such as take 1 to 3 times a day before meals, start with the lowest dose and go from there.
Below are some top rated apple cider vinegar gummies and pills on Amazon.
Now that we have gone through everything you need to know about apple cider vinegar, you can now decide if it is something for you.
There are many benefits to using it, such as controlling appetite, aiding in digestion and weight loss, eradicating free radicals, helping your body to absorb vitamins and minerals, and reduce bloating.
On the opposite side, it is acidic and could cause gastroparesis.
It is not a quick fix, but you could experience some benefits without the cons, if you drink it correctly.
Always dilute it. So, if you are going to have a tablespoon a day, make sure to mix it with 8 ounces of water (or other liquid such as juice).
You can opt to take apple cider vinegar pills or gummies if the liquid is too much for you. But make sure to read the label and follow the instructions.
Now that you know your options, make your informed decision.