Apple cider vinegar has been used as a health tonic for thousands of years. Research shows it has many health benefits, such as lowering blood sugar levels. But can adding apple cider vinegar to your diet also help you lose weight? This article explores the research about apple cider vinegar and weight loss . It also provides tips on how to incorporate apple cider vinegar into your diet.
There are all sorts of products out there recommended for use as a miscellaneous daily tonic, said to contribute to overall general health, but few natural health tonics come with a pedigree as strong as apple cider vinegar. The process of creating apple cider vinegar is one that has been around for thousands of years. Apples are crushed and combined with yeast and sugar, then fermented into alcohol. From here, the substance undergoes another fermentation until it becomes a sour vinegar. This tangy substance has been used in natural wellness traditions for thousands of years, dating as far back as Hippocrates in 400 B.C. However, apple cider vinegar has many more uses than even Hippocrates probably realized, and a quick scan of its uses historically reveals a wide and varied patchwork of applications. Among other uses, it was used for wounds in various wars ranging from the American Civil War to the First World War, and it became popular in the 1970's as a weight loss aid.
There are many reasons given for apple cider vinegar’s use as a weight loss aid, many of them spurious. The most interesting research showed that taking a spoonful or two of organic apple cider vinegar with a meal increased feeling of satiation, meaning that participants in the study felt fuller after eating. Further recent studies have shown its effectiveness in managing glucose levels, a property particularly useful for diabetics who often experience problems from a post-meal glucose spike, something that apple cider vinegar can help reduce. Similarly, a spoonful or two of organic apple cider vinegar before bed has been shown to lower morning glucose levels. Organic apple cider vinegar is also recommended by some for external uses, as mentioned previously, it has been used in war-zones as an antiseptic on wounds, although this has obviously been superseded, but some still claim apple cider vinegar’s effectiveness against acne, dermatitis and dandruff. Before using apple cider vinegar on skin however, one should be aware that if not diluted sufficiently it can damage the skin rather than help it, due to its potency. The typical dilution ration is one-part apple cider vinegar, three parts water.
Tip: Similarly, if ingesting apple cider vinegar, one should dilute it to prevent damage to the esophagus.Many of the health properties attribute to organic apple cider vinegar are baseless, however, with a long history as a folk remedy, and recent scientific evidence for some of its uses apple cider vinegar may still be useful as a daily part of one’s health routine.
Benefits of Apple Cider Vinegar
WEIGHT LOSS
There is limited scientific support for the claim that apple cider vinegar can promote weight loss .(2) However, one small study (published in Bio-science, Biotechnology, and Biochemistry in 2009) found that obese people who consumed acetic acid daily for 12 weeks experienced significant decreases in body weight, abdominal fat, waist circumference, and triglycerides. In tests on mice, another 2009 study (published in the Journal of Agricultural and Food Chemistry) found that acetic acid may help prevent the build-up of body fat and certain liver fats.
LOWERS BLOOD SUGAR LEVELS FOR DIABETICS
It also lowers blood sugar levels and helps to fight diabetes. Certain diabetic medications are designed to block the digestion of sugars and starches. By blocking the digestion of these compounds, medications can effectively prevent blood sugar spikes, and can therefore help to regulate healthy blood sugar levels. There are many ways in which you can add ACV into your diet. It is recommended that you drink a small amount diluted with water before each meal, 3 times a day. 1-2 teaspoons, depending on what you can handle mixed with lemon and/or raw local honey helps with the taste. Or, you can add 1-2 tablespoons to equal parts water mixed with lemon and raw honey once a day. Some studies show that it also helps if a diabetic takes it before bedtime. You can also add it to your salad, raw veggies or any meals instead of drinking. ACV is acidic so don't forget to take care of your teeth! Rinse or brush after taking the ACV to help protect your enamel. (1)
ANTIMICROBIAL
ACV assists in killing many types of bacteria; it is anti-viral, anti-fungal, anti -bacterial, anti-septic and kills 98% of all germs. (3) It has been shown to kill cancer cells in recent studies, all the while killing off bacteria as it moves through the body. It also promotes weight loss by making you feel full. It's even used by helping the body flush out more fats and giving a person's metabolism the boost it needs, adding to this boost, it will detoxify the body. It is full of vitamins, minerals and enzymes in its raw form. Raw ACV is what is recommended for all detox and cleansing. "The Mother" is the sediment left over from the fermentation process and the meat of the apples. This is why it is so effective in detoxifying your body.
ACV may have the ability as some medications. It contains acetic acid which inhibits the activity of several digesting enzymes, including amylase, sucrose, maltose, and lactose. As a result, when vinegar is present in the intestines, some sugars and starches temporarily pass through without being digested, so they have less of an impact on blood sugar.
LOWERS BLOOD PRESSURE AND RENIN ACTIVITY
ACV helps lower blood pressure and reduces your risk of heart disease. (4) When you use it for a high blood pressure remedy, you are most likely giving your entire body a boost, not just treating your blood pressure issues. It aids in better circulation and lowering pressure against the arterial walls by breaking down fat and phlegm deposits in the body. ACV releases free radicals that wreak havoc on your body on a daily basis.
FLU OR COLD
ACV can help prevent cold, cough or flu when had at the first signs of cold, cough or fever. You can mix acv with raw local honey or manuka honey and take this 2-3 times a day for a quick relief.
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