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Apple cider vinegar has lately become more than just a simple kitchen ingredient due to its versatile nature and potential health benefits. But, did you know it has been used across various cultures for thousands of years as a home remedy to manage ailments such as diabetes and indigestion? Apple cider vinegar has gained popularity in the fitness arena in the last few years, mostly due to its perceived weight loss benefits. It is readily available almost everywhere and can become your go-to supplement for weight management. Going forward in this blog, we will discuss what ACV is, the benefits and side effects of apple cider vinegar, and most importantly, the best time to take ACV along with other crucial aspects surrounding it.
What is apple cider vinegar?
Apple cider vinegar (ACV) or cider vinegar is made from crushed apples, water and yeast, fermented for at least 25 to 30 days. During the process of fermentation, the yeast transforms the sugar in apples to alcohol, and the bacteria present then turn the alcohol into vinegar which is known as apple cider. The acidic medium due to the production of acetic acid imparts a sour taste to ACV. Then in the last stage, apple cider vinegar passed through a filtration technique to exclude solid cloudy particles, making it clearer.
Apple cider vinegar is a popular home remedy used for centuries by people to preserve food or even as a flavouring agent in multiple cuisines. ACV is also well known for its medicinal properties and other health benefits, including aiding weight loss and maintaining blood sugar levels.
Benefits of Apple Cider Vinegar
1. Manages blood sugar levels:
ACV may improve insulin sensitivity and manage blood sugar levels. Individuals with diabetes or associated symptoms can also take ACV after consuming starchy or carbohydrate-rich food to regulate and manage blood sugar levels.
2. Aids digestion:
Apple cider vinegar contains natural acetic acid that can help stimulate digestive juices in the stomach. It can also help manage bloating and gas issues. ACV has probiotic properties that may enhance digestive health too.
3. Helps Manage Weight:
Some studies suggest that ACV can promote satiety, potentially aiding weight loss by suppressing appetite. For best results, ACV should combined with a low-calorie diet and workout routine best suited to individual fitness goals.
4. Helps manage cholesterol levels:
According to some studies, ACV may reduce total serum cholesterol by increasing lipolysis (breakdown of triglycerides) and decreasing lipogenesis. Additionally, ACV also helps lower bad cholesterol levels by promoting lipolysis, which also supports heart health by managing the overall lipid profile.
5. Antimicrobial properties:
Some research suggests ACV, because of its acidic nature, might have some potential anti-fungal and antibacterial properties that can clear up bacterial and fungal infections. However, more detailed studies are needed in this regard.
How Apple Cider Vinegar Helps in Weight Loss.
ACV promotes the feeling of satiety or fullness, which automatically leads to lower calorie consumption, aiding weight loss. It can also improve metabolic health, which is closely linked to obesity, including through lipolysis and managing glucose levels in the body. ACV, when consumed with a calorie-deficit diet, can decrease hunger, improve BMI, and reduce body weight, total cholesterol accumulation, and hip circumference, supporting those who want to reduce weight to achieve a better body composition. However, it is important to note that using ACV for fat loss won’t work if not consumed with a well-balanced, low-calorie diet and a stringent workout routine.
Best Time to Take ACV - before or after meals?
ACV before or after meals?
The best time to take Apple cider vinegar tablets is probably 20-30 minutes before meals or in the morning to help with digestion, control blood sugar spikes and promote satiety. Consuming ACV on an empty stomach may help support maximum benefits. Further, the best time to take ACV depends on the need and purpose of consuming it due to its varied effects.
When not to take ACV: It’s mostly recommended to avoid consuming apple cider vinegar tablets close to bedtime to prevent potential acid reflux or interference with sleep. It is also advised to avoid consuming ACV immediately after meals as it can slow down digestion. However, there is no specific recommended best time to take ACV and individuals should time its intake based on their health goals to reap the maximum benefits of apple cider vinegar tablets. Steadfast Nutrition’s Stead ACV is the best Apple Cider Vinegar enriched with pomegranate extract, which helps neutralise free radicals, preventing cell damage, and vitamins B6, B12 & C, which maintain healthy nerves and skin respectively. It is also high in polyphenols — antioxidants known to protect the body from oxidative stress. Stead ACV is the best detoxifier that can detoxify your body by balancing its pH levels and flushing all the toxins out.
Recommended Daily Intake of ACV
1-2 tbsp (15ml) of ACV diluted with water (100-150 ml) is generally considered safe to consume. However, in case of any side effects or allergic reactions, it is advised to seek help from a medical professional immediately. Additionally, try to have a diluted form of apple cider vinegar to protect the enamel of teeth and prevent stomach or throat irritation that may be be caused by the concentrated acid in ACV.
Common Health Conditions ACV can Manage
- Type 2 Diabetes: ACV may help improve insulin sensitivity, lowering blood sugar levels. However, more detailed research is required to prove its clinical efficacy.
- May Support heart health: According to some studies, ACV has been found to lower levels of LDL (bad fats). It also contains polyphenols that help prevent oxidative stress, supporting heart health.
- Digestive Issues: Many people who face stomach upset issues, gas or bloating often consume ACV, as it may aid digestion by increasing stomach acid. However, more detailed research is required to understand ACV’s association with digestive issues.
Common Mistakes People Make While Consuming ACV for Weight Loss
To maximise benefits and minimise risks, common mistakes such as consuming undiluted ACV should be avoided, as it can cause damage to the tooth enamel and aggravate irritation in the throat. Overconsumption of ACV may also lead to digestive issues. Thus, it is advised to stick to the recommended dosage and consult a healthcare provider in case of any side effects, and especially if you have any underlying health conditions or are on medication.
Side Effects of ACV for weight loss
Potential side effects of Apple cider vinegar are discussed below:
1. Erosion of tooth enamel:
Consumption of too much acidic food can erode the tooth enamel, which, once damaged cannot be reversed, leaving the teeth susceptible to decay, sensitivity and cavities. Thus, ACV should always be diluted before consumption and should be taken in the recommended doses to avoid damage to the tooth enamel.
2. Stomach Discomfort:
ACV also acts as an appetite suppressant, so individuals with a sensitive stomach may also experience nausea leading to abdominal and digestive discomfort.
3. Drug Interactions:
Even the best Apple Cider Vinegar may interact with certain medications, including diuretics and insulin, which may lead to extremely low blood sugar levels, if consumed in excess. That is why if you have an underlying condition, it is better to consult a healthcare professional for safe consumption.
4. Delayed Stomach Emptying:
Some individuals may experience delayed stomach emptying, which may worsen the symptoms of gastroparesis (slow movement of food), which can also lead to bloating, heartburn, nausea or indigestion.
Conclusion
Apple cider vinegar has been used as a kitchen staple for many years. There are several ways to incorporate it into your daily diet; for example, you can use it as salad dressing, in marinades, sauces, pickles and even baking. It can be concluded that ACV is a multifunctional supplement with growing interest in the wellness and medical communities as well. From regulating blood sugar levels to helping in weight management, ACV offers promising health benefits when used in the right dosage as suggested by a professional healthcare provider or nutritionist. However, it’s important to remember that it’s not a miracle supplement. Hence, for maximum benefits of apple cider vinegar, pair it with a balanced diet and a healthy lifestyle. Take ACV before or after meals depending on your fitness goal. It is important to remember that no supplement can ever replace a healthy diet and an active lifestyle. Thus, it is advised to not rely solely on ACV to fulfil your health goals. However, it is important to note that while ACV is a noteworthy supplement to aid your fitness journey, manage digestive issues and make skin radiant, it cannot be a replacement for a healthy, well-balanced diet and a well-constituted workout plan.
Frequently Asked Questions (FAQs)
1. How much apple cider vinegar should I drink to lose weight?
Around 1–2 tablespoons (15 ml) of ACV diluted in 100-150 ml water may aid in weight loss when combined with a healthy calorie-restricted diet and an active lifestyle.
2. What happens if I drink ACV for weight loss every day?
Daily consumption of the best apple cider vinegar may aid weight loss, improve digestion and control blood sugar levels, but the results may vary across individuals. It is advised to consume ACV cautiously to avoid potential repercussions and consult a healthcare provider immediately in case of any allergies or other side effects.
3. Does apple cider vinegar have other health benefits?
Yes, according to some small studies, ACV has been linked to various other health benefits, including improved skin health, reduced cholesterol levels, and enhanced gut microbiome, due to its acetic acid content and antimicrobial properties. However, more detailed research is required to better understand its prominence in these aspects.
4. Can we use ACV for fat loss?
Some studies suggest that apple cider vinegar tablets may contribute to modest reductions in body fat percentage by promoting fat metabolism and appetite control. However, it can only support your goals when combined with a healthy calorie-deficit diet and regular workout routine.
5. How to use ACV for weight loss?
You can take 200 ml of water and drop one effervescent tablet of Steadfast Nutrition’s best Apple Cider Vinegar tablets in it. Let it fizz, dissolve completely and drink immediately.