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Apple cider vinegar is often chosen as a diet companion drink because it is believed to help reduce weight and maintain the body’s metabolism. Even so, the way you consume apple cider vinegar should not be random. The high acid content can actually cause side effects if drunk without proper rules.
Apple vinegar itself is the result of fermented apple juice which contains acetic acid, enzymes and good bacteria. This combination is what makes apple cider vinegar known to have various health benefits, from helping control weight to maintaining blood sugar levels.
Recommended Ways to Consume Apple Cider Vinegar
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Apple cider vinegar should not be drunk directly. The safest way is to mix it in water. This solution helps reduce the stinging feeling in the mouth and throat due to the strong acid nature.
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Some nutritionists also recommend choosing organic apple cider vinegar that is not filtered and still contains “mother”, which is a natural sediment resulting from fermentation which is believed to contain good bacteria and active enzymes.
Safe Dosage for Drinking Apple Cider Vinegar
Recommended Daily Dosage
General doses of apple cider vinegar that are considered safe for consumption range from:
- 1-2 teaspoons (5-10 ml), up to
- 1-2 tablespoons (15-30 ml) per day
- This dose should be diluted with a glass of water and divided into 2-3 consumption times a day.
Things to Note
It is recommended to start with small doses first. Excessive consumption can trigger tooth enamel erosion, stomach irritation, and has the potential to interact with certain drugs. Using a straw and gargling after drinking can also help protect your teeth.
Benefits of Apple Cider Vinegar for Health
Quoting reports from Healthline and WebMD, here are some of the benefits of apple cider vinegar which have been widely discussed in health studies.
1. Helps Lose Weight
Drinking apple cider vinegar can provide a longer satiety effect, so that daily calorie intake can be reduced. A 2024 study showed a decrease in weight, body fat, waist circumference, and body mass index (BMI) in participants who regularly consumed apple cider vinegar for 12 weeks.
2. Helps control blood sugar levels
Apple cider vinegar is known to help stabilize blood sugar levels, especially in people with type 2 diabetes. A 2019 clinical study shows that consuming apple cider vinegar has a positive impact on the glycemic index and oxidative stress. A 2021 research review also noted its potential benefits on blood glucose control in adults.
3. Potentially Relieves Eczema Symptoms
Some eczema sufferers use diluted apple cider vinegar to help balance the skin’s pH. Skin is naturally slightly acidic, and this condition is often disturbed in eczema sufferers. However, research shows that the effect is limited and in some people it can actually trigger irritation.
4. Helps lower cholesterol
Several studies show that apple cider vinegar can help stabilize total cholesterol, LDL, HDL and triglyceride levels. These effects have the potential to support heart health and reduce the risk of cardiovascular disease when combined with a healthy lifestyle.
This article was published on detikFood. Read more here.
(iqk/iqk)
