Vinegar stands out as one of the
rare ingredients that can be ingested for both its health advantages and its
versatile applications, including its use as a household cleaning agent.
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| Apple cider vinegar can be mixed with water or used in a variety of dishes to more naturally be worked into your diet |
Concerning health benefits, apple cider vinegar (ACV), in particular, frequently finds itself in discussions among health enthusiasts.
Derived from crushed apples and
subjected to fermentation with yeast and bacteria, ACV is a distinctive
product.
During a medical consultation, you
might have received recommendations to incorporate ACV into your daily or
weekly routine for various health purposes.
But is vinegar, specifically ACV, beneficial for your health? Explore the health advantages and discover ways to integrate it into your dietary habits.
What kinds of vinegar exist?
Distinct types of vinegar include
white distilled, balsamic, rice, wine, apple cider, and malt.
Vinegar is commonly employed to
enhance the flavor of foods, such as in salad dressings, mayonnaise, marinades,
and for pickling various food items.
Among these, apple cider vinegar (ACV) is widely recognized for its potential health benefits and is frequently ingested as a beverage to support digestion.
What is apple cider vinegar good
for?
Numerous studies highlight two
primary health benefits associated with apple cider vinegar (ACV): weight loss
and the reduction of blood sugar levels.
"ACV is a source of prebiotic fiber, providing nourishment for your gut
bacteria," explained Christina Palmisano, MS, RDN, a functional and
integrative dietitian at Being Functional Nutrition, based in Ohio. "When your gut bacteria are well-nourished,
they generate beneficial properties that contribute to improved digestion and
overall health."
In terms of using ACV for weight loss, the ingredient can aid in the breakdown of food. Mia Stern, a certified holistic wellness counselor and natural food chef, recommended consuming a tablespoon of ACV in a glass of water twice a day at the beginning of a meal to facilitate the breakdown of food, particularly carbohydrates.
There have been several short-term
studies, as reported by Healthline, suggesting that apple cider vinegar (ACV)
may contribute to weight loss by enhancing feelings of fullness when ingested.
In terms of calorie content, ACV is
exceptionally low, containing approximately three calories per tablespoon. To
reap potential health benefits from consumption, a mere one tablespoon per day
is sufficient.
In 2018, a group of researchers
conducted a study to delve deeper into the impact of vinegar on blood glucose
control.
"ACV contains acetic acid, which aids in the uptake of glucose by muscles," explained Palmisano. "Consuming 2 tablespoons of ACV in 6-8 ounces of water before a higher carbohydrate meal can reduce the spike in post-meal glucose levels."
The results of this study were
published online in the Journal of Evidence-Based Integrative Medicine. The
study noted a decrease in mean HbA1c (average blood sugar levels for the last
two to three months) after eight to 12 weeks of administering vinegar, although
the long-term effects were not as pronounced.
For individuals without diabetes,
consuming small amounts of apple cider vinegar (ACV) for potential health
benefits is generally considered safe. However, individuals with diabetes
should consult a doctor before incorporating vinegar into their regular diet.
Regarding "the mother" in ACV, Palmisano explained, "The mother is composed of yeast and bacteria formed during the fermentation process necessary to create ACV." She added, "ACV, whether consumed with or without the mother, offers various health benefits related to digestion, gut health, and more."
How should I include apple cider
vinegar in my diet?
You can incorporate apple cider
vinegar (ACV) into your diet in various ways. Mix a tablespoon of vinegar with
water and drink it as you normally would.
"I enjoy using it in homemade salad dressings," shared
Palmisano.
A simple recipe for a homemade salad dressing with ACV includes ½ cup extra virgin olive oil, ¼ cup ACV, juice from half of a lemon, 1 tbsp Dijon mustard, and 2 tbsp lemon zest.
Exercise caution to avoid excessive
consumption of ACV, as it is known to erode enamel when consumed in large
amounts. Additionally, consider adding ACV to a warm cup of tea for additional
benefits.
Incorporating apple cider vinegar
into your cooking is easy. Use it to create a glaze for various meats, as a
dressing for salads or bowls, or to pickle vegetables like onions, cabbage,
corn, carrots, or cucumbers.
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