Reader, It's hard to understand why an all-natural remedy used by generations of our ancestors is getting such a bad rap these days.
I'm talking about apple cider vinegar. It's made from crushed fermented apples, yeast, and sugar. It has been a staple of natural medicine for centuries and I've been recommending it to my patients for decades because I've seen its health benefits firsthand.
But lately, reports from CNN, Fox News, the New York Times, and numerous so-called "nutrition" websites claim the health benefits of ACV are exaggerated.
Here are just a few of them:
The New York Times recently wrongly stated that "there's no research at all" behind many of ACV's "promised benefits."1
CNN said some of the claims about apple cider vinegar are "duds."2
And Fox suggested ACV "might not be what it's cracked up to be" and quoted a dietician who insisted it's "not magic."3
I urge you to ignore these negative reports.
It's true there are many outlandish claims out there about ACV – especially on social media – we might as well be talking about pixie dust.
Instagram, LinkedIn, Tik-Tok, and other social media platforms are packed with overblown nonsense that ACV whitens teeth, works as a whole-body detox, heals wounds, lowers blood pressure, and cures cancer…
None of which is supported by science.
The problem is that the onslaught of negative reports gives the impression ACV is nothing more than snake oil.
And that's a shame – because this centuries-old tonic comes with dozens of proven health benefits.
The first documented use of apple cider vinegar comes from medieval Normandy, an area of France known for its apples, cider and apple brandies. It was brought to America by English colonists and was spread across the continent by none other than Johnny Appleseed.
Yes, he was a real person, and he believed strongly in the benefits of ACV.
Apple cider – the alcoholic kind – was once a staple beverage in the American colonies and early republic. And the vinegar was commonplace in almost every pantry. It was widely used as a food preservative, cleaning solution, and as a homemade antiseptic and digestive tonic.
Research over the past few decades reveals ACV has many more medicinal properties. Here are just a few of them: - Stabilizes Blood Sugar: ACV should be one of your weapons against diabetes. A study published in the Journal of the American Association of Diabetes back in 2004 gave participants a meal composed of a bagel, orange juice, and butter. After the meal, the participants received 20 grams of apple cider vinegar or a placebo. The researchers found that after 30 minutes ACV significantly lowered post-meal blood glucose levels. Several other studies report similar findings.4,5
Despite claims on social media, ACV won't cure diabetes, but it can certainly help you control your blood sugar levels.
- Helps With Weight Loss: Again, ACV is not a miracle dieting supplement, but there is now a lot of scientific evidence out there that supports its use as a weight reduction "helper." A randomized, clinical trial published in 2018 in the Journal of Functional Food showed that ACV can be a great dieting aid – especially in the reduction of dangerous abdominal visceral fat. Study participants drank two tablespoons of ACV with lunch and dinner for three months and lost an average of 8.8 pounds.6
- Raises Cholesterol Levels: Studies reveal that ACV raises HDL. I've been telling my patients for years that if HDL levels are high enough, you never have to worry about LDL cholesterol. Studies showed that ACV can also reduce raised LDL cholesterol levels, which are dangerous if your HDL levels aren't high enough. Meanwhile, a 2020 review of published, peer-reviewed studies showed that ACV can also bring down high triglycerides. Research shows that high triglyceride levels are more dangerous to your heart than high LDL cholesterol.7,8
- Improves Polycystic Ovary Syndrome (PCOS): This condition affects a woman's ovaries. It typically causes irregular menstruation, which can lead to reduced fertility. Since insulin sensitivity is a potential cause of PCOS the researchers investigated whether ACV could help treat PCOS. Seven participants with PCOS drank a solution mixed ACV every day for about three months. At follow-up, six showed improved insulin sensitivity, and four experienced improvements in their menstrual cycles.
- Heals Bug Bites And Improves Inflammation: This is one claim the internet got right. Apple cider vinegar is good at easing the sting or itch of mosquito bug bites. ACV's natural acidity helps neutralize the alkaline environment that mosquitoes prefer, making it less conducive to infection from bites. It contains acetic acid, which has antimicrobial properties, and its polyphenols and antioxidants help reduce inflammation and swelling associated with mosquito bites.
Apple cider vinegar is also rich in protein and enzymes that can help break down bacteria in food. Studies suggest that it can increase stomach acid levels and reduce acid reflux symptoms, because its acidic properties introduce more acid into the digestive tract. How To Take ACV Look for an organic, unfiltered apple cider vinegar that contains "mother." The mother contains the byproducts of fermentation including beneficial bacteria. It looks like clouds or strings floating in the vinegar. - Eat it. The easiest way to use apple cider vinegar is to incorporate it into your menu. It's easy to make a dressing and enjoy it over a salad or vegetables.
- Drink it. If you want to drink it, dilute 1 to 2 tablespoons in water and take it before each meal. Without water, apple cider vinegar can damage your tooth enamel.
- Supplement with it. You can also buy apple cider vinegar capsules and gummies online and in most health food stores.
To Your Good Health, 
Al Sears, MD, CNS
References: - Calderone J. "5 Health Trends We Debunked This Year." New York Times. Aug. 14, 2024
- LaMotte S. "5 benefits of apple cider vinegar (and a few duds), according to experts." CNN. Aug 30, 2021
- Roney L. "Apple cider vinegar might not be all it's cracked up to be." Fox News. March 8, 2017 .
- Johnston CS, et al. "Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes." Diabetes Care. 2004 Jan 1 27 (1):281–282.
- Jafarirad S, et al. "The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial." Front Clin Diabetes Healthc. 2023 Nov 13;4:1288786.
- Khezri SS, et al. "Beneficial effects of apple cider vinegar on weight management, visceral adiposity index and lipid profile in overweight or obese subjects receiving restricted calorie diet: a randomized clinical trial." J Funct Foods. 43:2018.
- Hadi A, et al. "The effect of apple cider vinegar on lipid profiles and glycemic parameters: A systematic review and meta-analysis of randomized clinical trials." BMC Complement Med Ther. 2021 Jun 29;21(1):179.
- Launholt TL, et al. "Safety and side effects of apple vinegar intake and its effect on metabolic parameters and body weight: A systematic review." Eur J Nutr. 2020 Sep;59(6):2273-2289.
- Schulz RM, et al. "Effectiveness of nutritional ingredients on upper gastrointestinal conditions and symptoms: A narrative review." Nutrients. 2022 Feb 5;14(3):672.
|
No comments:
Post a Comment