Apple Cider Vinegar
Have you been wondering whether apple cider vinegar could benefit your health? Or, perhaps you already incorporate ACV in your life but would like to know more about other ways to use it?
When one of my patients told me she was drinking apple cider vinegar in her water to lose weight, I was skeptical and dismissed the results she was seeing as either due to something else or perhaps the infamous placebo effect. I was wrong to overlook and ignore the value of this simple strategy and I’ve recently done quite a lot of reading around the mechanism and health benefits of ACV. I’ve even started drinking ACV before my main meal every day and I can confirm that my energy levels are more stable and I experience less hunger when I take ACV.
Apple Cider Vinegar (ACV) has gained attention recently for its potential health benefits and medical uses. However, please be aware that scientific research on many of these claims is limited, and ACV may not be suitable for everyone.
Here is a summary of the health benefits, medical uses, and potential side effects of ACV:
Health Benefits:
Weight Management: Certain studies suggest that ACV may help with weight loss by promoting feelings of fullness and reducing calorie intake.
Blood Sugar Control: ACV may improve insulin sensitivity and lower blood sugar levels, making it potentially beneficial for people with insulin-resistance, pre-diabetes, or diabetes. It inhibits the enzyme responsible for breakdown of carbohydrates to sugars in the digestive tract which slows the release of glucose into your blood after a meal. To maximize this benefit, take 1 tablespoon of ACV in a tall glass of water (sparkling water is fine as long as it doesn’t contain any sweeteners or sugar) within 20 minutes of your meal… before, during or after eating.
Heart Health: ACV may contribute to improved heart health by reducing cholesterol and blood pressure levels.
Antioxidant Properties: ACV contains antioxidants, such as polyphenols, which may help combat oxidative stress and reduce the risk of chronic diseases.
Medical Uses:
Digestive Aid: ACV is sometimes used to alleviate digestive issues, such as acid reflux and indigestion.
Skin Health: Some people apply diluted ACV topically to treat skin conditions like acne and fungal infections, but it should be used with caution, as it can cause skin irritation.
Hair Care: ACV is occasionally used as a hair rinse to improve shine and remove product buildup.
Potential Side Effects:
Tooth Erosion: ACV is acidic and can erode tooth enamel, leading to dental problems if consumed undiluted or in excessive amounts. It’s recommended to dilute it with water, rinse your mouth afterward, or drink it before your meal.
Digestive Issues: Some people may experience digestive discomfort, such as upset stomach or diarrhea, when consuming ACV.
Low Potassium Levels: Excessive ACV consumption may lead to low potassium levels, which can cause muscle weakness and heart rhythm abnormalities.
Skin Irritation: Applying undiluted ACV to the skin can cause irritation and chemical burns, so it’s important to dilute it before use.
Drug Interactions: ACV may interact with certain medications, such as insulin or diuretics, potentially affecting their effectiveness or causing health issues. Ask your doctor or pharmacist whether it is safe for you to take ACV if you’re on medication.
Please note: Before using ACV for any medical purpose or as a supplement, consult with a healthcare professional. ACV is not a cure-all, and its effects can vary from person to person. Moderation and proper dilution are important to minimize potential side effects.
If you are interested in how you could improve your health, take the LifestyleDoc Quiz: https://lifestyledoc.co.za/lifestyle-doc-quiz/
If you would like to receive awesome lifestyle-related hints and tips, sign up to the LifestyleDoc newsletter now!
Hello Dr Karen.
I have also been taking ACV and I did drop a dress size and my face was less puffy. However, now it’s no longer helping me to lose weight. I just wanted to share my thoughts.
Thank you
Dear Tammy, thanks for your comment. ACV can be helpful for weight loss because of it’s effect on starch breakdown… it prevents or blocks the enzyme that converts complex carbohydrate molecules into sugars. So, if you take ACV before or with your meal, you potentially absorb less sugar and your blood sugar remains more steady. It is not however a standalone or long-term solution for weight loss and should be used in conjunction with other strategies like healthy eating, physical activity, stress management, sleep optimisation and perhaps Intermittent Fasting.