How beneficial is vinegar and is it worth adding it to your diet? — we find out with the help of specialists.
- What is apple cider vinegar
- Composition and calorie content
- Application
- Benefit
- Harm
- How to take it correctly
- Expert commentary
Ekaterina Sitnikova, gastroenterologist of the BestDoctor group of companies;
Alena Potasheva, gastroenterologist, nutritionist, Ph.D., leading specialist of the Semeynaya network of clinics.
What is apple cider vinegar
One tablespoon of apple cider vinegar contains 3 kcal
Apple cider vinegar is a product that is obtained through fermentation. It is usually made from grated apples and yeast. The definition of this product according to GOST says: “An aqueous solution of acetic acid obtained by oxidizing food raw materials – apple wine materials, fermented apple juices with the help of acetic acid bacteria” (1).
The fermentation process consists of two stages: first, the apples are crushed and sugar and yeast are added to speed up the fermentation. After a few weeks, the sugar turns into alcohol and natural bacteria break it down into acetic acid. A pronounced sour taste and smell appears.
Vinegar may be raw unfiltered (in which the fermentation process continues) or unpasteurized – it contains more nutrients.
Apple cider vinegar composition and calorie content
One tablespoon of apple cider vinegar contains 3 calories. Contains water (14 g) and antioxidants. The darker the liquid, the more antioxidants it contains. Vinegar also contains potassium, magnesium, calcium and phosphorus (2).
Uses of apple cider vinegar
Vinegar has a wide range of applications: it is used in cooking, folk medicine, and cosmetics.
Apple cider vinegar in medicine
Earlier vinegar was used as a home remedy to fight germs and also to prevent heartburn. It was believed that it helps normalize weight and reduce high fever. Vinegar is also used for skin and hair care (3).
Apple cider vinegar in cooking
Apple cider vinegar is used in cooking as an ingredient in salad dressings, pickles and marinades.
Benefits of Apple Cider Vinegar: 4 Properties
Adding vinegar to your diet can reduce the glycemic index and the risk of developing oxidative stress in people with diabetes and dyslipidemia.
There is no evidence that apple cider vinegar has any health benefits. However, some studies have shown vinegar to be of little effectiveness in normalizing weight and lowering blood sugar and cholesterol levels.
1. Kills harmful bacteria
Vinegar has traditionally been used for cleaning and disinfecting, treating fungus, ear infections and other ailments. According to modern research, it prevents the proliferation of E. coli and other bacteria, helps increase the shelf life of products (4), (5).
2. Reduces blood sugar levels
In type 2 diabetes, patients experience high blood sugar levels. It is caused by insulin resistance (6). But sugar can be high regardless of the diagnosis. This has been shown to increase the risk of developing chronic diseases (7).
You can regulate your sugar levels with a balanced diet low in refined carbohydrates. There are also studies that prove that apple cider vinegar has a positive effect on the level of this indicator in the blood. Adding vinegar to the diet may reduce the glycemic index and the risk of oxidative stress in people with diabetes and dyslipidemia (8). But more information is needed to make final conclusions.
Other experiments have shown that vinegar has a beneficial effect on insulin function and lowers blood sugar levels after meals (9).
3. May help normalize weight
Apple cider vinegar may help with weight management by promoting satiety. Participants in one experiment added to their food Apple vinegar. After this, their appetite decreased for about 120 minutes. They also snacked less after drinking apple cider vinegar. But long-term studies have not yet found a direct link between vinegar and appetite suppression. (10).
4. May improve skin health
Apple cider vinegar restores balances the skin’s natural pH, improving its protective barrier (11). The product also has antibacterial properties. In folk medicine, it is believed that apple cider vinegar can help treat skin diseases, such as increased dryness and eczema. At the same time, study participants with diagnosed eczema did not improve their skin barrier after using this product, but instead experienced irritation. In addition, undiluted vinegar can cause burns. (12).
Harm of apple cider vinegar
Apple cider vinegar is highly acidic; therefore, its frequent use can harm teeth and the mucous membrane of the esophagus and stomach.
Apple cider vinegar contains a lot of acid. It can irritate the esophagus and negatively affect the condition of tooth enamel. Also, consuming this product can cause stomach upset and nausea. Vinegar can react with certain medications such as diuretics, laxatives and insulin. Too large doses of the product reduce the level of potassium in the blood.
How to take apple cider vinegar correctly
Before introducing apple cider vinegar into your diet, you should consult your doctor.
Expert commentary
With regular use, the blood lipid profile can improve, that is, “good” cholesterol increases, and “bad” cholesterol, on the contrary, decreases, triglyceride levels decrease
