Apple cider vinegar is sold as panacea to many ills. But is it beneficial in any manner? Dr Priyanka Rohatgi, chief nutritionist, Apollo Hospitals, says, “Apple cider vinegar has been touted for various health benefits, some of which have scientific backing while others remain anecdotal. One of the well-researched benefits is its ability to aid in weight loss when consumed as part of a balanced diet. Some studies suggest that it may help lower blood sugar levels, which could be beneficial for those with diabetes or prediabetes. However, the evidence for its efficacy in treating other conditions, such as reducing cholesterol levels or improving skin health, requires further research.”
It is important to note that excessive consumption of apple cider vinegar can potentially erode tooth enamel and irritate the throat or stomach lining. Moderation and consultation with a healthcare professional are recommended, as per Dr Rohatgi.
Does it lower blood sugar, tackle obesity?
Several studies have shown that consuming apple cider vinegar before or with a high-carbohydrate meal can improve insulin sensitivity and help regulate blood sugar levels in individuals with insulin resistance or type 2 diabetes. The acetic acid in apple cider vinegar is thought to slow the absorption of sugars from the digestive tract, preventing rapid spikes in blood sugar levels. However, it is important to note that while apple cider vinegar may have a modest effect on blood sugar control, it should not be considered a substitute for prescribed medications or a diabetes management plan recommended by a healthcare professional. Regarding its potential role in tackling obesity, some research suggests that apple cider vinegar may contribute to weight loss when combined with a calorie-controlled diet. However, the evidence is not conclusive.
Antimicrobial and antioxidant properties
Apple cider vinegar is believed to possess antimicrobial properties due to its acetic acid content. Some studies have shown that apple cider vinegar can inhibit the growth of certain bacteria, including Escherichia coli and Staphylococcus aureus. This antimicrobial effect has been attributed to the ability of acetic acid to disrupt the pH balance and cellular processes of harmful microorganisms. However, these studies were conducted in controlled laboratory settings, and the effectiveness of apple cider vinegar as an antimicrobial agent in the human body requires further probe.
Apple cider vinegar contains polyphenolic compounds, which are known for their antioxidant activity. These compounds, such as chlorogenic acid, gallic acid, and caffeic acid, can help neutralise free radicals and potentially reduce oxidative stress in the body. However, the antioxidant capacity of apple cider vinegar is generally considered moderate compared to other sources like fruits and vegetables.
Who should consume it as a medicine and in what doses?
Apple cider vinegar should be consumed as a supplement or alternative medicine with caution and under the guidance of a healthcare professional. While it may offer potential benefits for certain individuals, it is not a one-size-fits-all solution, and the appropriate dosage can vary depending on the individual’s health condition and other factors. For individuals with type 2 diabetes or insulin resistance, some studies suggest that consuming 1-2 tablespoons of apple cider vinegar diluted in water before a high-carbohydrate meal may help regulate blood sugar levels. However, it is crucial to consult with a doctor or dietitian to determine the appropriate dosage and ensure it doesn’t interfere with any prescribed medications or diabetes management plan.
For individuals seeking to incorporate apple cider vinegar as a potential weight loss aid or for its purported antimicrobial or antioxidant properties, the recommended dosage is generally lower, ranging from 1-2 teaspoons per day.
Any conditions where it should be avoided?
There are certain conditions and situations where apple cider vinegar should be avoided or consumed with caution. Individuals with digestive disorders, such as ulcers, gastritis or acid reflux should exercise caution when consuming apple cider vinegar due to its high acidity, which can potentially exacerbate these conditions. Additionally, individuals with kidney disease or those prone to kidney stones should limit their intake of apple cider vinegar, as it may contribute to an increased risk of stone formation. Apple cider vinegar should also be avoided or consumed in moderation by individuals taking certain medications, such as insulin or diuretics. Furthermore, individuals with dental issues, such as enamel erosion or sensitive teeth, should be cautious when consuming undiluted apple cider vinegar, as it can further damage tooth enamel. Those who are pregnant or breastfeeding also need to check with a healthcare expert.