What is Apple Cider Vinegar?
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Vinegar is a product of fermentation. This is a process in which sugars in a food are metabolized by bacteria and yeast. In the first stage of fermentation, the sugars are turned into alcohol. Then, if the alcohol ferments longer, it results in vinegar. The word "vinegar" originates from the French, meaning "sour wine."
The main ingredient of apple cider vinegar is acetic acid. However, the vinegar also has citric, lactic and malic acids, vitamins, mineral salts, and amino acids.
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Scientific Evidence
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A 2005 study in the European Journal of Clinical Nutrition studied the effects of blood glucose levels and satiety of 12 people who consumed vinegar before a meal. Those who ate a piece of bread along with small amounts of white vinegar felt fuller and more satisfied than those who just ate the bread. The results showed that those who digested vinegar felt fuller after eating and had improved blood glucose levels and insulin profiles than people who didn't take vinegar before their meal.
IN 2009, another study by Japanese scientist T. Kondo added support to the old folk remedy of using apple cider vinegar for weight loss as he showed that consuming vinegar increased metabolism and prevented the body from storing fat after meals.
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How Should Apple Cider Vinegar Be Used?
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Since apple cider vinegar is an unproven treatment, there are no official guidelines on how to use it. Some people take two teaspoons a day (mixed in a cup of water or juice.) Supplements are also available in tablet form. A tablet of 285 milligrams is another common dosage. Take supplements before or with meals.
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Side Effects
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The risks of taking occasional, small amounts of apple cider vinegar seem low. But using apple cider vinegar over the long term, or in larger amounts, could have risks. Here are some things to keep in mind.
Apple cider vinegar is highly acidic and harsh and should not be drunk without being diluted first. Drinking undiluted apple cider vinegar over a long-term basis can erode dental enamel, damaging the teeth and the tissues in your throat and mouth. One study found a woman who got an apple cider vinegar supplement stuck in her throat. She suffered permanent damage to her esophagus. Vinegar has also been known to cause contact burns to the skin.
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Risks
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Long-term use of apple cider vinegar may cause hypokalemia and lower bone density. If you already have low potassium or osteoporosis, talk to your doctor before using apple cider vinegar.
Vinegar contains chromium, which can raise your insulin levels.If you have diabetes, check with your physician or endocrinologist before using apple cider vinegar.
According to WebMD, "using apple cider vinegar supplements -- instead of the liquid itself -- adds another layer of risk. Unlike medicines, supplements are not regulated by the FDA. They aren't tested for effectiveness or even safety concerns. A 2005 study looked at the ingredients of eight different brands of apple cider vinegar supplements. The researchers found that:
1) the ingredients listed on the box did not reflect the actual ingredients; 2) the ingredients varied a great deal between different brands; and 3) the recommended dosages varied largely between brands. Most frustrating, the chemical analysis of these samples led the researchers to doubt whether any of these brands actually contained any apple cider vinegar at all."
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Drug Interactions
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People taking laxatives, diuretics, and medicines for heart conditions and diabetes should check with their doctor before using apple cider vinegar supplements or apple cider vinegar on a regular basis.
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Should You Use Apple Cider Vinegar?
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Using apple cider vinegar in recipes and as a salad dressing on an occasional basis is fine. But taken as a daily medical remedy it won't likely to lead to weight loss and could even be risky and dangerous. While some studies of apple cider vinegar are intriguing, much more research needs to be done. Right now, there is not enough evidence that apple cider vinegar --- or any vinegar --- has any health benefit for weight loss or any condition. Since the benefits are unknown, so are the risks.
WebMD states, "if you're thinking about trying apple cider vinegar, talk to your doctor first. Your doctor can also make sure that the apple cider vinegar won't affect other medical conditions or the effectiveness of the medicines you take. Trying to control a serious medical condition on your own with an unproven treatment is both unwise and dangerous."
REFERENCES
"Journal of Agricultural and Food Chemistry;" Acetic Acid Upregulates the Expression of Genes for Fatty Acid Oxidation Enzymes in Liver to Suppress Body Fat Accumulation. T. Kondo. July 8, 2009.
"European Journal of Clinical Nutrition;" Vinegar Supplementation Lowers Glucose and Insulin Responses and Increases Satiety After a Bread Meal in Healthy Subjects; Ostman E, Granfeldt Y, Persson L, Bjorck I. (2005) 59.9: 983-988
WebMD Healthy Eating and Diet: Apple Cider Vinegar
WebMD Vitamins and Supplements Lifestyle Guide: Apple Cider Vinegar
MayoClinic.com: Weight Loss: Apple Cider Vinegar for WEight Loss
http://www.mayoclinic.com/health/apple-cider-vinegar-for-weight-loss/AN01816
Does Apple Cider Vinegar help shed the Pounds?
