Apple Cider Vinegar: 5 reasons why it could help you! What are the health benefits?
Hi everyone. In today's video, we are going to discuss five ways apple cider vinegar could actually help you. We'll first review what apple cider vinegar is, then we'll jump right into the five reasons it could help you. Lastly, we'll discuss how to choose the right type of apple cider vinegar and how to incorporate it into your diet, and then also just some precautions to be aware of.
I'm Katie Bailey. I'm a gut health dietician at Oswald Digestive Clinic, where we help individuals improve and resolve their digestive issues such as gas, bloating, diarrhea, constipation, abdominal pain, and more.
If you or someone you know is experiencing these symptoms and would like to work with our clinic, you can make an initial appointment with our clinic. You can also download our free guide: Five ways to improve your gut health below as well if you'd like to get started right away. Okay, let's jump right in.
Apple Cider Vinegar: What are the health benefits?
Vinegar has been used for thousands of years as a home remedy as well as a flavoring and preservative agent in foods. Apple cider vinegar, in particular, is a type of vinegar produced by using yeast to ferment the sugar in apples to create alcohol.
That alcohol is then fermented again in order to convert it to acetic acid. The health benefits of apple cider vinegar are attributed to the acetic acid and the polyphenols found in the vinegar. It also contains healthy gut bacteria, micronutrients, and antioxidants.
How could apple cider vinegar help you?
1. Apple Cider Vinegar can help in Blood Sugar Management
Well, number one is blood sugar management, and this is the most researched benefit of apple cider vinegar. And studies show that it can reduce blood sugar by delaying gastric emptying and facilitating insulin secretion. So in other words, it's slowing down digestion and helping insulin to do its job.
2. Apple Cider Vinegar for treating GERD or Reflux
Another use for apple cider vinegar is for treating GERD or reflux. So there are not a lot of studies on this topic yet, but we do know that having adequate stomach acid can help prevent reflux by properly breaking down our food and strengthening that sphincter between the esophagus and the stomach.
So taking apple cider vinegar when you're having reflex can actually help alleviate some of those symptoms.
3. Apple Cider Vinegar could help your Gut Health
Number three is gut health. Although there aren't any current studies on this topic, we do know that apple cider vinegar is a fermented food and it contains healthy bacteria, polyphenols, and micronutrients, which promote gut health.
Polyphenols, in particular, can help promote the growth of good bacteria in the gut.
4. Apple Cider Vinegar could help decrease your Lipid Levels
The fourth reason is that it could help decrease your lipid levels. So studies have shown that regular consumption of apple cider vinegar can decrease total cholesterol as well as triglycerides by stimulating bios secretion, which does help in the breakdown of fats.
5. Apple Cider Vinegar could help in Weight Loss
And number five is for weight loss. There are some promising studies being done with apple cider vinegar and weight loss, and in particular, studies are seeing that there's a decrease in waist circumference that they're attributing to slow digestion, which in turn is then increasing satiety.
How to choose the right Apple Cide Vinegar?
Okay, so now that we know five reasons why it could help you, how do you choose the right apple cider vinegar?
So you always wanna choose the organic unfiltered or raw apple cider vinegar over the pasteurized. And the reason for that is that raw apple cider vinegar contains the mother.
And what the mother is is that it's that cloudy sediment that you see in the bottle that contains that healthy bacteria and yeast that's found in the vinegar, and it's what gives you that, those health benefits.
So every time you're looking for apple cider vinegar, you wanna make sure that the label says with the mother so that you're getting those benefits.
How to incorporate Apple Cider Vinger into your Diet?
So there are a couple of ways that you could incorporate apple cider vinegar into your diet. The first way is by including it in any marinades or salad dressings that you make at home. But the most common way to incorporate it is to drink it.
You wanna start with one teaspoon mixed in about four to eight ounces of water and gradually increase to one to three tablespoons per day mixed in water.
Apple Cider Vinegar: Precautions
Okay, so there are a few precautions to be aware of. The first is that not everybody tolerates apple cider vinegar. So when you're trying it for the first time, you really wanna start at a low dose and slowly increase it to make sure that you can tolerate it.
Some people say they don't tolerate it on an empty stomach, so in that case, you just wanna make sure that you have that apple cider vinegar with food.
Another thing is if you have gastroparesis, which is slowed digestion or delayed gastric emptying, we do not recommend that you take apple cider vinegar. And the reason for that is that it can actually make that condition worse.
It's also really important to make sure that you dilute the apple cider vinegar when you drink it. Apple cider vinegar is extremely acidic, and if you don't dilute it, it can damage tooth enamel as well as the tissues in your mouth and esophagus.
Lastly, be sure to check with your medical provider if you do wanna start incorporating apple cider vinegar just to make sure that it doesn't interfere with any prescribed medications that you're already taking.
So in review, research has shown that apple cider vinegar can help with blood sugar management. It can help decrease lipid levels, help with weight loss, and promote gut health.
And we have heard and seen people's GERD improve with the addition of apple cider vinegar even though there's no current research on the topic. So there you have it, five reasons apple cider vinegar can help you.
If you like this video, hit the like button and subscribe for more nutrition videos. Thank you for watching and I hope you have a great day. Talk to you again soon!
If you'd like to explore any of this information further or obtain an individualized nutrition plan, you can schedule an initial appointment at our clinic. We also take insurance and some of our clients get full coverage, which is great.
Or you can just start by downloading our FREE GUIDE: 5 WAYS TO IMPROVE GUT HEALTH