Apple Cider Vinegar – Facts and Myths
Is apple cider vinegar a hit or a miss? What benefits can apple cider vinegar bring to your health? What dosage is safe, and can vinegar cause side effects? Read this article and introduce apple cider vinegar safely into your diet.
Apple cider vinegar enjoys considerable interest, especially among people on a weight-loss diet. Is it really an essential element of losing weight?
Apple Cider Vinegar – Nutritional Value
Apple cider vinegar is an organic acid that forms through the acetic fermentation of apple cider. It consists mainly of water and does not provide protein or fats, only trace amounts of carbohydrates. The micronutrients found in apple cider vinegar, such as potassium, calcium, phosphorus, and iron, are present in insignificant amounts. It provides 21 kcal per 100 grams, making it a low-calorie product.
Apple Cider Vinegar and Food Preservation
Apple cider vinegar is an excellent food preservative. When analyzing labels, you will often notice the presence of apple cider vinegar. Food manufacturers, aiming for a “clean label,” prefer using natural preservatives that extend the shelf life of food products.
Apple Cider Vinegar and Blood Glucose Levels
Recent studies suggest that apple cider vinegar has the potential to lower fasting glucose levels and glycated hemoglobin levels. These studies included both healthy individuals and those with type 2 diabetes. Among diabetic patients, fasting glucose and glycated hemoglobin levels did not decrease significantly. To see noticeable effects, supplementation must last over eight weeks.
Apple Cider Vinegar and Blood Insulin Levels
Studies have not found a significant impact of apple cider vinegar on reducing fasting insulin levels or the HOMA-IR index. The HOMA-IR index is used to determine insulin resistance levels. Therefore, it can be concluded that apple cider vinegar does not reduce fasting insulin levels. Further research is needed on insulin resistance to determine whether apple cider vinegar has any effect on this factor.
Apple Cider Vinegar and Lipid Metabolism
High cholesterol and triglyceride levels can lead to serious health problems, including atherosclerosis. Studies have shown that regular supplementation with apple cider vinegar reduces total cholesterol and triglyceride levels in the blood. However, apple cider vinegar does not improve the overall lipid profile. Supplementation did not lead to a reduction in LDL cholesterol (the so-called “bad cholesterol”) or an increase in HDL cholesterol levels.
Apple Cider Vinegar and Weight Loss
For body weight to decrease, the most important condition must be met—a negative calorie balance. Apple cider vinegar alone, or any other dietary ingredient, will not cause excess weight to disappear on its own. Studies involving diabetics with normal body weight showed that adding apple cider vinegar to their diet might contribute to greater weight loss.
The study included two groups that followed a healthy diet. In one group, the healthy diet was supplemented with apple cider vinegar. Both groups experienced weight loss, but the group that used apple cider vinegar lost significantly more weight than the control group. This effect may be related to delayed gastric emptying and a faster feeling of fullness caused by regular apple cider vinegar consumption. However, there are few studies on this topic, so further research involving healthy individuals is needed to determine whether similar results can be observed.
Apple Cider Vinegar – Dosage
Apple cider vinegar is best used in cooking. Its distinct flavor makes it a tasty addition to soups, salads, or sauces. A safe dosage of apple cider vinegar is 1–2 tablespoons per day. Some people prefer to consume vinegar in a diluted form with water; in this case, direct contact with teeth should be avoided, and it is recommended to rinse the mouth after consumption.
Apple Cider Vinegar – Side Effects
Apple cider vinegar is not a cure-all, and some individuals may experience adverse effects.
Allergy
People allergic to apple cider vinegar should not consume it under any circumstances. Such an allergy is rare, but if you notice concerning symptoms, discontinue supplementation and consult a doctor.
Delayed Gastric Emptying and Other Gastrointestinal Issues
Some studies suggest that apple cider vinegar slows gastric emptying. After consumption, symptoms such as increased stomach pain, bloating, early satiety, heartburn, and nausea may occur. These effects can be particularly undesirable for individuals with gastroparesis. In those suffering from this condition, symptoms may be more severe and contribute to disease progression.
Tooth Enamel Erosion
Apple cider vinegar, like other organic acids, can cause enamel erosion. Therefore, it is important not to consume vinegar undiluted or, preferably, only as part of a meal. After consuming vinegar, it is advisable to rinse the mouth.
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References
- https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-021-03351-w
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10679383/
- https://www.healthline.com/nutrition/apple-cider-vinegar-side-effects#TOC_TITLE_HDR_3
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/173469/nutrients