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There is now no concrete data to support the efficacy of the ACV diet; nevertheless, there is some interesting research that analyzes the possible impacts that vinegar could have on a diet. However, it is important to highlight that some of these conclusions are derived solely from research conducted on animals.
1. May assist in the control of blood sugar levels
To this day, the data supporting the use of ACV as a means of assisting with the regulation of blood sugar levels is the most compelling of all of its claims. Cider vinegar, when consumed as part of a meal that also contains carbohydrates, has been shown in several studies to have the potential to enhance glucose and insulin levels after the meal has been finished. Its mechanism of action may work in a manner analogous to that of the diabetes medication metformin, which lowers blood sugar levels.
Another study that looked at the effects of consuming 2 tablespoons of apple cider vinegar before bed found that it improved glucose levels in the morning. It is important to point out, however, that the success of apple cider vinegar in this area appears to be most relevant for healthy individuals or diabetics who have their blood sugar levels under control.
In addition, if you are currently using prescription medication to assist you in managing your blood sugar, you should consult with your primary care physician before increasing the amount of any kind of vinegar you consume.
2. Might help lose weight
There is currently no particular data to support the efficacy of the ACV diet; nevertheless, there is some fascinating research investigating the potential dietary benefits of vinegar. However, it is important to highlight that some of these conclusions are derived solely from research conducted on animals.
Having said that, several human studies have found that taking apple cider vinegar can help increase feelings of fullness while also assisting in the reduction of calorie intake. This, in addition to bringing blood sugar levels back into balance and lowering insulin levels, may explain why some believe it helps them lose weight. For instance, one study that investigated the effects of including vinegar in a meal that was predominately comprised of white bread showed that the individuals who participated in the study had improved satiety in addition to reduced blood glucose and insulin responses.
A further study found that reducing weight, BMI, and hip circumference resulted from the consumption of 2 tablespoons of apple cider vinegar in conjunction with a 250-kilocalorie energy deficit. On the other hand, there is still a lack of evidence to suggest that ACV is an efficient technique for weight loss, and one may argue that it’s simply too soon to draw any accurate conclusions about the topic.
3. May cause a reduction in abdominal fat
Research conducted on animals has shown that acetic acid can reduce the amount of fat that is deposited throughout the body. The same thing happened in a study that followed obese men for a year. After consuming vinegar high in acetic acid, the males experienced a reduction in their body weight, as well as a reduction in their BMI, visceral fat, waist circumference, and blood triglyceride levels. The findings seem to point in a positive direction, but additional investigation is required.
4. Could maintain a healthy cholesterol level
According to research conducted on animals, ACV has the potential to lower levels of triglycerides, cholesterol, and blood pressure. Regrettably, this has not, to this day, been sufficiently duplicated in humans to warrant the recommendation that it should be followed.
5. Has the potential to have antimicrobial effects
Vinegar does have anti-microbial characteristics, which explains why it is commonly used in household cleaning products and for food preservation. To be more specific, apple cider vinegar has the potential to be an effective growth inhibitor for Escherichia coli, Staphylococcus aureus, and Candida albicans.
What are some possible applications for apple cider vinegar?
If you do decide to consume apple cider vinegar, make sure that it is properly diluted before doing so because it is far too acidic to consume undiluted. Because it is not a medicine but rather a traditional treatment, there are no formal recommendations regarding how it should be taken. Some individuals like to add between 1 milliliter and 2 tablespoons of apple cider vinegar to a glass of water and mix it thoroughly.
Because apple cider vinegar is a traditional cure and not a pharmaceutical, there are no official recommendations for how to use it, which is something that should be kept in mind. There is also a lack of information regarding the effects of using apple cider vinegar for an extended period or consuming it in high quantities.
It is possible that diabetics, especially those who take insulin, could experience complications as a result of a probable reduction in blood sugar levels, as well as a drop in potassium levels. If you are currently on any type of diuretic medication, popularly known as water pills, it is strongly recommended that you refrain from consuming apple cider vinegar (ACV).
Those who suffer from gastroparesis or delayed gastric emptying, two conditions in which there is a slowing of the flow of food between the stomach and the small intestine, should avoid consuming apple cider vinegar since it may make their symptoms worse.
There is also the possibility that dental enamel could be harmed by drinking acidic beverages like apple cider vinegar (ACV). In the interest of safety, it is recommended that the vinegar be suitably diluted, that it never be consumed undiluted, and that it not be sipped on throughout the day. After ingesting apple cider vinegar, it could be beneficial to give the mouth a rinse with some clean water. If you are worried, you should talk to your dentist about it.