Apple cider vinegar has been a home and kitchen remedy staple for hundreds of years. Recently, however, it’s become somewhat of a health trend. From Instagram influencers to wellness specialists, all seem to be extolling its virtues, touting it as helping with weight loss, sugar cravings, and even bloating. But just how much of that is science-backed, and what do you need to be careful with?
Fundamentally, apple cider vinegar is quite straightforward — simply fermented apples, yeast, and sugar. During fermentation, the sugars are converted to alcohol, and then bacteria turn the alcohol into acetic acid, which is responsible for the tangy taste of vinegar. It’s this acetic acid that’s thought to be responsible for much of the health benefits associated with ACV.
Some studies indicate that apple cider vinegar could help regulate blood sugar levels, which may benefit individuals controlling type 2 diabetes. It may also assist with weight loss and cholesterol. Several studies discovered that individuals who consumed ACV added to a low-calorie diet lost more weight and had improved cholesterol levels compared to those without it.
Aside from those potential benefits, ACV also possesses antimicrobial properties. Centuries ago, it’s even been used to preserve food and clean wounds, all because it can hold back harmful bacteria such as E. coli. Of course, good as these applications sound, there is still much more work scientists must conduct to learn about all of ACV’s potential uses.
It’s not all gravy, of course. Apple cider vinegar is extremely acidic, which can erode tooth enamel and even hurt your esophagus if you drink it straight. It’s also been associated with gastrointestinal problems such as delayed stomach emptying — something that could be a real issue if you have conditions like gastroparesis. Besides, if you overindulge for a prolonged period, it might interfere with your potassium levels and even cause bone loss, as evidenced in a scenario where an individual consumed large amounts of vinegar every day for many years.
If you’re considering including apple cider vinegar in your regimen, go easy. Mixing it with water or adding it to salad dressing, sauces, and marinades is one of the safest ways to consume it. And as with anything, it’s always a good idea to consult your physician first, particularly if you’ve got any medical conditions or take medications that might not get along well with vinegar.
Although apple cider vinegar certainly has some promise, it’s not a miracle cure. Eating a balanced diet rich in whole foods, vegetables, and lean proteins is still the key to maintaining good health. As with any supplement or fad health product, however, it’s wise to be aware and not get caught up in the craze.
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