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HIGH cholesterol levels are troublesome, because it means thereâs too much âbadâ cholesterol floating in the blood â putting your life at risk. However, one particular health drink consumed daily could help to lower your cholesterol.
Health Benefits Of Apple Cider Vinegar Backed By Science
Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and medicine.
Many people claim it can relieve a wide range of health complaints, but you may wonder what the research says.
Apple cider vinegar has various healthful properties, including antimicrobial and antioxidant effects. Whats more, evidence suggests it may offer health benefits, such as aiding weight loss, reducing cholesterol, lowering blood sugar levels, and improving the symptoms of diabetes.
However, little research exists, and further studies are needed before it can be recommended as an alternative therapy.
This article looks at the evidence behind 6 possible health benefits of apple cider vinegar.
May Help Lower Blood Sugar Levels And Manage Diabetes
To date, one of the most convincing applications of vinegar is helping treat type 2 diabetes.
Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin.
However, people without diabetes can also benefit from keeping their blood sugar levels in the normal range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases.
The most effective and healthiest way to regulate blood sugar levels is to avoid refined carbs and sugar, but apple cider vinegar may also have a beneficial effect.
Research suggests that vinegar offers the following benefits for blood sugar and insulin levels:
- A small study suggests vinegar may improve insulin sensitivity by 1934% during a high carb meal and significantly lower blood sugar and insulin response.
- In a small study in 5 healthy people, vinegar reduced blood sugar by 31.4% after eating 50 grams of white bread.
- A small study in people with diabetes reported that consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the following morning.
- Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals.
The National Centers for Complementary and Integrative Health says its very important that people do not replace medical treatment with unproven health products.
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Reduce Cholesterol And Blood Sugar With Apple Cider Vinegar
28 February, 2019
High cholesterol and blood sugar are two very common diseases in all parts of the world. Both directly affect the blood vessels.
In this article, well tell you more about these two diseases and will teach you how to prepare an incredible recipe with apple cider vinegar thats very useful to reduce cholesterol.
Improved Fasting Blood Sugar Levels
A review of 16 studies on the impact of acetic acid on health found it to be a safe and effective way to improve fasting blood sugar levels in people with type 2 diabetes.
However, acetic acid consumption didnt significantly change hemoglobin A1c levels. Hemoglobin A1c is a better indicator of long-term blood sugar control than fasting blood sugar.
A review of studies on apple cider vinegar for diabetes noted that most studies have been on small sample sizes. We need larger groups of test subjects before we can conclude that apple cider vinegar could be beneficial for a larger population of people with diabetes.
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Is Apple Cider Vinegar Really Good For Me
Vinegars have been extolled since ancient times for their health properties, but at the moment, it is apple cider vinegar in particular that is claimed to be a cure-all for everything from acne to arthritis. However, the European Food Safety Authority has yet to endorse any of the claims made in the history books or online. So what is the truth about apple cider vinegar?
To find out, we teamed up with metabolism researcher Dr James Brown, from Aston University, to carry out some experiments.
There have been some experiments on vinegar that have looked at the possibility of it helping control blood sugar levels immediately after eating starchy food.
Vinegars are made when bacteria feed on alcohol turning it into acetic acid. In the laboratory, acetic acid has been shown to interfere with one of the enzymes that helps break starch down to glucose and studies have shown that adding vinegar to a starchy meal such as white bread can reduce the blood sugar spike that people get after eating it.
We wanted to try this experiment in healthy volunteers, and so tested apple cider vinegar against malt vinegar both of which contained similar amounts of acetic acid .
Can You Reduce Cholesterol With Apple Cider Vinegar
Prescription medications like Lipitor have unwanted effects and very low cholesterol diets can be hard to stay with. Apple Cider Vinegar, on the other hand, does not have any unwanted side effects and is simple to administer. Pectin is in the two apples and apple cider vinegar and LDL attaches itself to the pectin, and it can be a fiber, and the cholesterol has been removed. Apple Cider Vinegar may be used to reduce cholesterol if its the consequence of a bad diet or genetic predisposition.
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Ask The Doctors What Are The Benefits Of Taking Apple Cider Vinegar
Dear Doctor: What are the benefits of apple cider vinegar? I hear about it on social media, but I dont understand how vinegar can lead to weight loss or help me control my blood sugar.
My mom is a big proponent of apple cider vinegar. She likes to put it on her salads, vegetables or just drink a spoonful of it. I am somewhat dubious about her claims of its health benefits, but I am also skeptical of my own reticence not to accept her belief.
Vinegar is created by the fermentation of many natural substances, including grapes, sugar cane, rice and, in this case, apples. The fermentation process produces acetic acid of various concentrations and, with apple cider vinegar, the acidity is fairly high at a pH of about 3 on a scale of 0 to 14 . Apple cider vinegar also contains many polyphenols, or plant-based compounds. These antioxidant compounds have been shown to decrease blood pressure in laboratory animals, improve the ability to metabolize sugar, and have beneficial effects on cholesterol.
Obviously, rodents are not humans, but that said, many studies in humans have shown that vinegar reduces the glycemic response and the glycemic index of sugars and carbohydrates. Vinegar itself may help lower blood sugar, but the mechanism of action is not understood.
Robert Ashley, MD, is an internist and assistant professor of medicine at the University of California, Los Angeles.
Ask the Doctors is a syndicated column first published by UExpress syndicate.
How To Tell If Apple
Although apple-cider vinegar can never really go bad, it can undergo some physical changes over time. As it ages, apple-cider vinegar may become cloudier and produce more sediment, especially in the unfiltered vinegar. This happens due to exposure to oxygen and doesn’t mean the vinegar has spoiled. These changes may also make your apple-cider vinegar taste more acidic.
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How Long Does Apple
Due to its highly acidic nature, apple-cider vinegar is self-preserving and can last for a long time . However, when you buy a bottle at the store, you’ll still find an expiration date printed on the label. This is because the FDA requires manufacturers to do so. Expiration dates are usually between two and five years from when the vinegar was produced, but it is totally fine to use apple-cider vinegar well beyond that date.
Risks Of Apple Cider Vinegar
Drinking too much apple cider vinegar can have negative consequences.
âThe main side effects include damage to tooth enamel and throat irritation,â Shibeeb says. This is because acetic acid can break down the minerals in your teeth and irritate sensitive throat tissue. This is more likely to happen if you drink apple cider vinegar undiluted â for a safer drink, use a 10 to 1 ratio of water to vinegar.
You should also stay away from apple cider vinegar if you have kidney disease, as the extra acid in your diet can be difficult for your kidneys to process.
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Apple Cider Vinegar And Blood Pressure: Are There Benefits
Apple cider vinegar is made by allowing natural yeast and bacteria to ferment the sugars in apple cider. This creates a compound called acetic acid that has been shown to have antimicrobial properties. It can also contain lactic, citric, and malic acids. These acids give the vinegar its signature sour taste.
Raw unfiltered apple cider vinegar also contains trace amounts of healthy bacteria , enzymes, amino acids, and minerals, such as potassium. It is thought that apple cider vinegar may help lower blood pressure by relaxing and dilating blood vessels.
There’s limited research on apple cider vinegar’s effects on blood pressure specifically, but a few studies show promising results. These include:
- In a small study, people with type 2 diabetes and hyperlipidemia were given 20milliliters ) of apple cider vinegar a day over eight weeks. The study subjects showed a significant reduction in fasting blood sugar levels and markers for oxidative stress compared to a control group. However, the effects on blood pressure were nominal weren’t different between the control group and the apple cider vinegar groups.
- A 2016 study found that apple cider vinegar effectively lower blood pressure in hypertensive rats, and that vinegar paired with the blood pressure medication Procardia XL had a better effect on blood pressure control than vinegar or nifedipine alone.
Apple Cider Vinegar Nutritional Value
If you look at the nutrition facts label, apple cider vinegar doesnt show high amounts of vitamins, minerals or even calories. Its potential health benefits are found in substances that arent part of the standard nutrition label, says Czerwony.
Apple cider vinegars claim to fame is acetic acid, which forms during fermentation. This acid may have a variety of health benefits.
Raw apple cider vinegar also contains:
- Natural probiotics , which may help with your immune system and gut health.
- Antioxidants, substances that can prevent damage to your bodys cells.
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Apple Cider Vinegar And Blood Pressure
Apple cider vinegar is made from fermented apples and apple juice.
It has a similar nutritional profile to apple juice, containing B vitamins and polyphenols, which are antioxidants that are found in plants.
It ferments due to the activity of yeast and bacteria, both of which combine to create a liquid that contains some probioticshealthy bacteria.
The yeasty substance in ACV, which can often be seen floating around in the bottle, is referred to as the mother.
In recent years, apple cider vinegar has become popular in health circles.
It does have some health benefits, although many claims found on the internet have not been established or verified by a scientific method of research.
Additionally, the ingredients and quality of ACV is not monitored by the FDA, so different preparations may vary.
What To Look For
You can buy filtered or unfiltered vinegar. The filtered type is a clear, light brown color. Unfiltered versions have a cloudy layer at the bottom of the bottle.
Known as “mother of vinegar” or simply “mother,” this cloudy layer is mainly bacteria. Some say unfiltered options are better. They do tend to be more costly than filtered vinegars, though.
When you buy apple cider vinegar capsules or gummies, read the product label first. Make sure it lists apple cider vinegar, not acetic acid . Supplements are not regulated by the Food and Drug Administration. That means you should look for brands reviewed by independent parties such as U.S. Pharmacopeia.
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Dangers Of High Triglyceride Levels
More than 25 percent of U.S. adults had high triglycerides between 2009 and 2012, according to the Centers for Disease Control and Prevention . Elevated triglyceride levels are a major risk factor for heart disease, stroke, metabolic syndrome, acute pancreatitis and other health conditions. Just like cholesterol, these fats can accumulate in your bloodstream and affect cardiovascular function.
Tip
Triglycerides are the most common type of fat in the human body and serve as a source of fuel. They come from excess calories that are stored as fat or from certain foods, such as butter and oils.
Smoking, drinking, lack of exercise and other lifestyle factors may increase blood triglyceride levels. This condition also tends to be more common in people living with obesity or overweight or suffering from diabetes, liver disease or thyroid disorders. Genetics may play a role too, reports the Mayo Clinic.
Most individuals with elevated triglycerides show no symptoms. That’s why it’s recommended to get regular blood tests, especially if you’re at risk for this condition. Triglyceride levels above 150 milligrams per deciliter are considered borderline high and may lead to heart disease, warns the U.S. National Library of Medicine.
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Dosage And How To Use It
The best way to incorporate apple cider vinegar into your diet is to use it in cooking. Its a simple addition to foods like salad dressings and homemade mayonnaise.
Some people also like to dilute it in water and drink it as a beverage. Common dosages range from 12 teaspoons to 12 tablespoon per day mixed in a large glass of water.
Its best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects, including tooth enamel erosion and potential drug interactions.
Some dietitians recommend using organic, unfiltered apple cider vinegars that contain mother.
Bragg seems to be one of the most popular brand options, which is available online along with reviews and ratings. However, several other varieties are also available.
Read more about the right dosage of apple cider vinegar here.
SUMMARY
A common dosage for apple cider vinegar ranges from 1 teaspoon to 2 tablespoons per day, either used in cooking or mixed in a glass of water.
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How To Make An Apple Cider Vinegar Drink
Drinking apple cider vinegar doesnt mean that youll chug it straight from the bottle. In fact, you only need 2-3 tablespoons mixed with 8 ounces of water to make the drink. Most people prefer having it with a cold glass of water since it reduces the strong acidic taste. People get used to it over time, but if adding a sweetener is best for you, opt for natural ones such as Stevia, brown sugar or agave syrup.
Drink the mixture at least once a day and preferably in the morning.
Now that you know how to make your apple cider vinegar drink, what are its health benefits?
Cinnamon And Apple Cider Vinegar Lowered Blood Sugar Triglycerides And Cholesterol
Diabetes has become extremely prevalent, with approximately 9 percent of the population affected. Controlling blood sugar can be challenging. Although many medications may be prescribed to help, sometimes simple remedies such as cinnamon and apple cider vinegar make a difference.
Q. I have type 2 diabetes. Last summer my triglycerides were dangerously high , my cholesterol was 288, and my HbA1C was 8.2. I was taking and Trilipix, but they were not working.
I decided to try taking 3/4 teaspoon cinnamon mixed with 1 teaspoon of apple cider vinegar and 1 teaspoon of honey every day. My triglycerides are now down to normal-121! My cholesterol has dropped to 260 and my HbA1C is good at 6.5. So this is really helping.
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Nutritional Profile Of Apple Cider Vinegar
A tablespoon provides:
- 1mg calcium
- 1mg magnesium
Apple cider vinegar doesnt really contain any vitamins or minerals, other than a very small amount of potassium, calcium and magnesium. There isnt enough research at the moment to demonstrate that buying the mother variety is any better for you than buying filtered. However, apple cider vinegar does also contain amino acids and antioxidants.
Can Apple Cider Vinegar Curb Your Appetite
However, in both cases, the evidence is based on very small studies, and its unclear whether there is any long-term benefit from using ACV to control blood sugar levels. Plus, people with diabetes who are taking insulin or other medications to control blood sugar should be careful with ACV since, in theory, there may be an additive effect that would necessitate adjusting your meds.
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Improve Your Skin And Nail Health
Thanks to its natural antibacterial and antifungal properties, apple cider vinegar is used as a natural treatment for healthier skin and nails. Applied as a toner, it may help to balance skin pH and has an exfoliating effect that smooths and softens. And, for rough, cracked heels or mild fungal nail infections, apple cider vinegar is commonly used as a foot soak.
How Apple Cider Vinegar Helps With Digestion
As I already mentioned, apple cider vinegar improves digestion. Drinking apple cider vinegar for digestion can
- get rid of heartburn
- reduce bloating
- improve digestion overall.
Let me just say that discomfort and pain are not normal. When we experience pain and discomfort after a meal, we should listen to our bodies and realize that something is not exactly right. Maybe we ate too much or maybe our digestive system doesnt work properly.
Proper digestion means proper acid levels in the stomach so the nutrients in our food can be absorbed. When theres not enough acid, food is not properly broken down and the nutrients are not assimilated which can lead to digestive issues like the ones I mentioned. Or more serious ones.
Drinking apple cider vinegar for digestion means increasing acid production. And that leads to proper digestion. Simple, right?
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