Fact or fiction – Apple Cider Vinegar
Rather than the hotly anticipated guru bashing expected from a series title like “Fact or Fiction” this post includes no debunking, no calling out of health myths or performance boosting hearsay.
Instead today’s post is simply the outline of the proven benefits of apple cider vinegar and the expectations you can have from including it in your supplement routine.
Remember, supplement means supplementary to a diet, Hence doesn’t offer a Stack with this super healthy solution, just the starting FACTS, for you do to dig in before you go out and buy a bottle for your own experimentation…
Intro
Apple cider vinegar is the most popular type of vinegar in the natural health community. It is claimed to lead to all sorts of benefits, many of which are supported by science (some, less so). This includes aiding weight loss, reduced cholesterol, lower blood sugar levels and many more.
It is also an ancient folk remedy, and has been used for various household and cooking purposes.
Below are the health benefits of apple cider vinegar that are supported by scientific research and in hand with Health, promote performance.
But first, lets get our overall outlook on Apple Cider Vinegar (ACV) correct.
ACV is a solution we use for an ongoing purpose and is very much from a “healthy” view point. With so many mainstream supplements focusing on macronutrients (protein powders) or training output whilst heavily compromising either gut health and/or the overall healthy reason behind the customer’s use. ACV is almost an holistic approach by comparison, and so, is far less compromising on other parts of the body and lifestyle. With this should come a more educated level of expectancy.
Will ACV transform your life? Potentially, but it would probably only do so if it’s a bit if a pickle already. For those with healthier lifestyles, balanced diets and Greens Stack on board, honestly, expect less from it!
But this is case for every new addition to a healthy, high performer’s life – diminishing returns! ACV is worth considering because it is fairly unique it’s areas of benefit and can work alongside a number of common routines and performance supplements many use.
Proven benefits
It’s Warming to the body! You will feel this, particularly in higher dose. This aides in removing stagnation in the blood.
Thought to be acidic, but has an alkalinising effect on the body making it a natural solvent – removing nastiness from the body. Built up in the intestines and other areas from too much rich food/excessive eating sessions.
Part of the Alkalising effect It can actually –
· remove worms and parasites from digestive tracks
· dissolves kidney stones
· offer helpful relief from food poisoning
· aid the body with stings and bites.
High in Acetic Acid, With Potent Biological Effects
Organic, unfiltered apple cider vinegar (like this one) also contains "mother," strands of proteins, enzymes and friendly bacteria that give the product a murky appearance. Some people believe that the "mother" is responsible for most of the health benefits, although there are currently no studies to support this.
Can Kill Many Types of Harmful Bacteria
Vinegar can help kill pathogens, including bacteria (2).
Hippocrates, the father of modern medicine, used vinegar for wound cleaning over two thousand years ago.
Lowers Blood Sugar Levels and Fights Diabetes
Vinegar has been shown to have numerous benefits for blood sugar and insulin levels:
· Improves insulin sensitivity during a high-carb meal by 19–34% and significantly lowers blood sugar and insulin responses (6).
· Reduces blood sugar by 34% after eating 50 grams of white bread (7).
· 2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugar in the morning by 4% (8).
· Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals (9, 10).
Helps You Lose Weight and Reduces Belly Fat
Surprisingly, studies also show that vinegar can help you lose weight.
Several human studies show that vinegar can increase satiety, help you eat fewer calories and lead to actual pounds lost on the scale.
For example, if people take vinegar along with a high-carb meal, they get increased feelings of fullness and end up eating 200–275 fewer calories for the rest of the day (11, 12).
A study in 175 people with obesity showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss (13).
It's the entire diet/lifestyle that counts and you need to combine several effective methods to see results.
Overall, it seems like apple cider vinegar is useful as a weight loss aid, mainly by promoting satiety and lowering blood sugar and insulin levels.
Dosage and How to Use
The best way to incorporate apple cider vinegar into your diet is to use it in your cooking — for salad dressings, homemade mayonnaise and that sort of thing.
Some people also like to dilute it in water and drink it as a beverage. Common dosages range from 1–2 teaspoons (5–10 ml) to 1–2 tablespoons (15–30 ml) per day, mixed in a large glass of water.
It is recommended to use organic, unfiltered apple cider vinegar with the "mother."
The Bottom Line
There are a lot of wild claims about apple cider vinegar on the internet.
Some say that it can increase energy levels and have all sorts of beneficial effects on health. Unfortunately, many of these claims are not supported by science.
From the little evidence available, I think that apple cider vinegar may be useful and is definitely a good candidate for some experimentation if you're interested in it.
At the very least, apple cider vinegar seems to be safe as long as you don’t go overboard and take excessive amounts.
It's not a "miracle" or a "cure-all" like some people seem to believe, but it does clearly have some important health benefits, especially for blood sugar and weight control.