Apple Cider Vinegar

Apple cider has become popular for its "weight loss" benefits, but what does it really do?

Scientifically:

Apple cider vinegar breaks down certain types of sugars into simple sugars, making it easier to absorb into muscle tissue. This can help lower blood sugar but only from a liquid form. From several small studies researches have found that consuming apple cider vinegar after a meal can lower blood sugars by around 54%.

For Weight Loss:

A study was done with 155 obese men and woman in Japan drinking 8 ounces of water with 1 tablespoon,1/2 tablespoon, and no apple cider (twice daily) over the course of 3 months. The people drinking 1 tablespoon lost about 4.2 lbs while the people drinking 1/2 tablespoons lost 2.6 lbs and the placebo lost nothing.

For Digestion:

Apple cider vinegar has been said to improve digestion after a meal. After a study was done with individuals with heartburn consuming 1 1/2 tablespoons of apple cider vinegar in water. The results were that the heartburn decreased for an hour then spiked back up after the hour. Some even said it worsened their heartburn.

What to buy?

Consumer Labs tested several different brands of apple cider vinegar and found that all were the same. What to look out for is % acidity which should be above 4% and below 6%.

How much to take?

For healthy people and people with insulin resistance, to lower blood sugar after a meal:

1/2 tablespoon diluted in water (I like to put it in my hot tea in the morning.)

For weight loss:

1/2 to 1 tablespoon of vinegar diluted in 8 ounces of water before breakfast and dinner

DISCLAIMER: The American Dental Association says that apple cider vinegar consumption can wear away enamel on teeth. It is advised to swish 1 to 2 teaspoons of baking soda in warm water around in your mouth after consuming the vinegar. This balances out the acidity in the mouth and on the teeth.

Information Courtesy of: https://www.consumerlab.com/reviews/apple-cider-vinegars-review/apple-cider-vinegar/