Rules and Benefits of Apple Cider Vinegar

Apple cider vinegar (ACV) is a type of vinegar made from fermented apple juice. It has been used for centuries as a natural remedy for various health conditions, as well as a culinary ingredient. However, not all claims about ACV are backed by scientific evidence, and there are some rules and precautions to follow when using it. Here are some of the rules and benefits of apple cider vinegar.

Rules for using apple cider vinegar

• Always dilute ACV before drinking it or applying it to the skin. ACV is very acidic and can damage the enamel of your teeth, irritate your throat and stomach, and cause burns on your skin if used undiluted. A general rule is to mix 1–2 tablespoons (tbsp.) of ACV with 8 oz. of water.
• Do not drink ACV on an empty stomach. ACV can lower your blood sugar levels, which can cause dizziness, nausea, or fainting if you have not eaten anything. It is best to drink ACV before or after a meal, preferably one that contains carbohydrates.
• Do not drink ACV if you have certain medical conditions or take certain medications. ACV can interact with some drugs, such as insulin, diuretics, or blood thinners, and worsen some health problems, such as gastroparesis, ulcers, or kidney disease. Consult your doctor before using ACV if you have any of these conditions or take any of these medications.
• Do not use ACV for more than a few weeks at a time. Long-term use of ACV can cause side effects, such as low potassium levels, bone loss, or digestive issues. It is advisable to take a break from ACV every few weeks or limit your intake to no more than 2 tbsp. per day.

Benefits of apple cider vinegar

• It may help with weight loss. Some studies have shown that ACV can increase satiety, reduce appetite, and lower body fat percentage when combined with a calorie-restricted diet and exercise. However, the weight loss effects are modest and may vary from person to person.
• It may help lower blood sugar levels and improve insulin sensitivity. Several studies have found that ACV can reduce blood sugar spikes after meals, especially in people with diabetes or prediabetes1. ACV may also improve the ability of your cells to respond to insulin, which is the hormone that regulates blood sugar levels.
• It may help improve digestion and gut health. ACV contains acetic acid, which can stimulate the production of stomach acid and digestive enzymes. This can help break down food and prevent bloating, gas, or indigestion. ACV also contains probiotics, which are beneficial bacteria that can support your gut microbiome.
• It may help protect against oxidative stress and inflammation. ACV has antioxidant properties that can scavenge free radicals, which are unstable molecules that can damage your cells and cause aging and chronic diseases. ACV also has anti-inflammatory effects that can modulate the immune system and reduce inflammation-related symptoms.

Apple cider vinegar is a versatile and natural product that can offer some health benefits when used properly. However, it is not a miracle cure for any condition and should be used with caution and moderation. Always consult your doctor before using ACV for medicinal purposes or if you have any concerns about its safety or effectiveness.