4 Health Benefits of Apple Cider Vinegar (ACV)
I have always known the great health benefits of ACV, and I feel better when I consistently take it. Even with the benefits, that shot of vinegar water every morning was hard for me to get down. I wasn’t consistent with it. Not too long ago, a friend showed me a way to prepare it where it now feels like I am having a mock-tail. I will share how to make this in a video below. The best time to take apple cider vinegar is debated. Some recommend taking it first thing in the morning to aide with digestion and energy. Others say 30 minutes before a meal to help regulate blood sugar. I take about 2 teaspoons (or about 2 cap fulls) twice a day. One mid morning, and then one before my last meal of the day on a usual basis, but I will mix it up sometimes. If I am socializing with friends and want a fun non-alcoholic drink, I will put it in a cute wine tumbler. https://amzn.to/3Vfak9b . I also buy cute straws to make it fun and to decrease the plastic in my life. https://amzn.to/3RflwBm
Video link on how to make the ACV:
https://youtu.be/koIdstbbxRE?si=HW0e7wcaasinOqZv
Although more research is needed in these areas, here are 4 benefits of adding more ACV to your life.
Helping to Control Blood Sugar: Several studies suggest that ACV may help improve insulin sensitivity and lower blood sugar levels after meals. Frequent blood sugar spikes can lead to multiple illnesses, and cause a lot of problems with diseases as we age. Helping to monitor these spikes doesn’t just help diabetics and those with pre-diabetes; it is beneficial to us all. A friend of mine did continuous glucose monitoring to see what spiked her levels or maintained her levels in foods she ate. The one thing she found that consistently kept her blood sugar steady was when she took ACV before her meal.
Weight loss: Some research indicates that ACV may lower body weight. One study was done on overweight Lebanese individuals taking AVC daily for 12 weeks decreased their weight, BMI, waist and hip circumferences and body fat. The proposed mechanisms are increasing feelings of fullness to reduce calorie intake and improved insulin sensitivity and lipid profiles. AVC may aide in weight loss and fat loss, but it is unlikely to lead to substantial effects without lifestyle changes.
Antibacterial Properties: AVC has been shown to inhibit the growth of bacteria like MRSA and E. coli. The acetic acid in ACV has antimicrobial effects which may help to kill the harmful bacteria. While promising, more research is needed to evaluate the full efficacy of ACV as an antimicrobial agent.
Lower Cholesterol Levels: Research has been favorable to ACV lowering cholesterol by increasing lipolysis which is the break down of fat molecules, including cholesterol and triglycerides. Also ACV is thought to stimulate the production and excretion of bile acids which can help to reduce cholesterol levels in the body. ACV may also decrease lipogenesis in the body, which is the production of fat molecules. That in itself makes me a fan.
Although there is exciting new research on the health benefits of ACV, more research is needed to evaluate its full potential. It isn’t a cure-all; just an adjunct to a healthy lifestyle. Over consumption of undiluted ACV can lead to tooth enamel erosion, low potassium levels, and throat burns. It’s advisable to consult your medical doctor for your specific healthcare needs.
