Healthy Living

Apple Cider Vinegar Pros and Cons

apple cider vinegar with mother

Introduction

Apple cider vinegar(ACV) is made from fermented apple juice. Since added yeast in apples eats the sugar, it is virtually low in carbs.
ACV is widely used in salad dressings, marinades, vinaigrettes, food preservatives, cooking, and traditional medicine. There have been claims of impressive health benefits. However, there is little credible evidence to support those claims.

Knowing the right reasons and uses of apple cider vinegar can be tricky as well as a balancing act. Therefore, understanding the cons and pros of ACV is crucial. The following discussion will help you decide whether ACV should be in your health regimen or not.

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Benefits Of Apple Cider Vinegar

A few studies suggest some health benefits of using ACV in animals, especially metabolic health advantages.
Improve Digestion

ACV speeds up digestion by activating certain enzymes. A fair amount of these enzymes remain dormant in the stomach, pancreas, and other parts of our body. The body needs some catalysts to activate them. The acid in the stomach acts as an activator and helps break down the protein that eventually expedites digestion. The acetic acid in the vinegar lowers the pathogen growth in the body and prevents small intestinal bacterial overgrowth. If the body lacks a strong ph level, the acid offsets the shortcomings by creating a conducive condition.

Plant-eating animals (herbivores) don’t need plenty of acids. However, we humans are omnivores and eat everything, so do the meat-eating animals (carnivores) who need a substantial amount of acids to break down proteins. The acetic acid in vinegar has a ph level of around 3.5, which is five thousand times more acidic than water. We humans need a ph level of somewhere between 2 or 3 to break down the protein. That ph level is fifty thousand times more acidic than water and is about ten times more acidic than apple cider vinegar. Most people are unable to produce enough hydrochloric acid for various reasons. Therefore, apple cider vinegar can make up for it and help improve overall digestion.

Weight Loss

Some animal studies imply that the acetic acid in apple cider vinegar may stimulate weight loss in many ways. Apple cider vinegar makes glucose more sensitive and lowers insulin resistance. The body produces less insulin as a result and promotes weight loss.

Other Benefits

If the ph level in our body is low and more alkaline, it reduces our ability to absorb as many minerals as our body needs. Some vitamins like vitamin K, C, and B12 need this acid for the body to assimilate. Apart from that, apple cider vinegar reduces acid reflux. Decreases gas and bloating. ACV increases bile secretion that is more congested. Animal studies indicate that vinegar may bring down blood pressure by hindering the enzyme responsible for narrowing blood vessels.

Possible Side effects of Apple Cider Vinegar

Some studies reveal that apple cider vinegar has some downsides, especially when high consumption is involved (over 15-30 ml).
Erosion Of Tooth Enamel

Highly acidic meals and drinks such as fruit juice and soda can cause dental enamel to erode, increasing the danger of tooth corrosion. The highly acidic nature of vinegar, when taken excessively, can cause similar damage. Consuming large amounts of pure apple cider vinegar can harm your teeth if you drink it regularly.

Reduced Potassium Levels

According to the Mayo Clinic, drinking considerable doses of apple cider vinegar may result in low potassium levels, which can entail frailty and exhaustion, constipation, muscle cramps. Apart from that, irregular heart rhythm is also typical.

Drug Interactions

Since large consumption of apple cider vinegar lowers potassium levels, which leads to increased side effects of specific medicines, for-instance diuretics, insulin, and digoxin. However, you may avoid those complications by taking standard doses of 30 ml of vinegar. Individuals who take insulin and drink vinegar may experience alarmingly low blood sugar or potassium levels in the bloodstream.

Safety Guidelines

When it comes to drinking vinegar, the most necessary things to consider are the quantity and the consumption method. First and foremost, use an unpasteurized version of vinegar that is raw, organic, unfiltered, and mother. This version of vinegar contains certain enzymes that are beneficial to us. 

Start with a tiny portion and slowly increase up to a maximum of 2 tablespoons (30 mL) per day and weaken it by adding water. Sip the vinegar using a straw to avoid direct contact with the teeth. Rinse your mouth thoroughly with water after each consumption. Stop taking vinegar if you have a stomach ulcer because your ulcer may further worsen if you continue taking vinegar. Please consult your physician if you have pre-existing medical conditions.

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Summary

While apple cider vinegar can offer several health advantages, monitoring the amount of consumption and careful intake method is the key. Consume moderately (30 mL) and stay safe.

About The Author

Md. Ziaur Rahman

Md. Ziaur Rahman
Author Profile on Amazon

Md. Ziaur Rahman is a software engineer, blogger, author, and psychology enthusiast.

Founder & CEO
BD Coast Solutions

Sources:

  • Photo by Towfiqu barbhuiya on Unsplash
  • Berg DC, D., 2021. 9 Apple Cider Vinegar Health Benefits – Dr.Berg on ACV Benefits. [online] Youtube.com. Available at: <https://www.youtube.com/watch?v=qTzxfoL82n8> [Accessed 12 December 2021].
  • Ekberg, D., 2021. Apple Cider Vinegar Benefits, Uses & Side Effects. Are There ACV Benefits Or Just Side Effects?. [online] Youtube.com. Available at: <https://www.youtube.com/watch?v=7EIHwsL4tKQ> [Accessed 12 December 2021].
  • Franziska Spritzler, C., 2021. Apple Cider Vinegar: Pros and Cons – Diet Doctor. [online] Diet Doctor. Available at: <https://www.dietdoctor.com/apple-cider-vinegar> [Accessed 12 December 2021].
  • Spritzler, F., 2021. 6 Proven Benefits of Apple Cider Vinegar. [online] Healthline. Available at: <https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar#_noHeaderPrefixedContent> [Accessed 12 December 2021].
  • Mayo Clinic. 2021. Low potassium (hypokalemia) When to see a doctor. [online] Available at: <https://www.mayoclinic.org/symptoms/low-potassium/basics/when-to-see-doctor/sym-20050632> [Accessed 14 December 2021].
  • Lawler, M. and Kelly Kennedy, R., 2021. 7 Potential Side Effects of Apple Cider Vinegar. [online] EverydayHealth.com. Available at: <https://www.everydayhealth.com/diet-nutrition/potential-side-effects-apple-cider-vinegar/> [Accessed 14 December 2021].
  • Healthline. 2021. 7 Potential Side Effects of Apple Cider Vinegar. [online] Available at: <https://www.healthline.com/nutrition/apple-cider-vinegar-side-effects#TOC_TITLE_HDR_3> [Accessed 14 December 2021].

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