An apple a day may keep the doctor away, but does the saying also apply to a serving of apple cider vinegar?
Social media influencers and celebrities have been touting claims that apple cider vinegar, a liquid made by fermenting apples, can help withweight loss efforts, lower sugar cravings and reduce bloating.
But is apple cider vinegar as good for you as these claims make it sound?
We spoke with wellness dietitian Lindsey Wohlford to learn more.
What is in apple cider vinegar?
If you look at the ingredient label on apple cider vinegar, you will likely see one, or maybe two, ingredients: apple cider vinegar and water.
But within apple cider vinegar, there are many components.
“Apple cider vinegar contains water, acetic acid, carbohydrates, potassium, probiotics and polyphenols. It also contains negligible amounts of micronutrients,” Wohlford says.
Here’s how she says some of the components in apple cider vinegar can impact the body.
- Acetic acidcan help kill harmful bacteria.
- Probioticsboost the healthy bacteria in ourmicrobiome.
- Polyphenolsare an antioxidant that can reduce cellular damage by free radicals.
What are the benefits of drinking apple cider vinegar?
Apple cider vinegar is the subject of many health claims that sound almost too good to be true. But are they?
“Unfortunately, most of these are false or we do not have enough research to say with certainty they are beneficial,” Wohlford says.
However, that doesn’t mean apple cider vinegar doesn’t haveanyscience-backed benefits. Wohlford says research suggests apple cider vinegar may:
- support healthy blood glucose levels
- lower cholesterol levels
- support a healthy microbiome due to the probiotics it contains
Are there any risks of drinking apple cider vinegar?
Apple cider vinegar is acidic, so it’s important to dilute it before drinking it. You can dilute it by mixing it with water or another liquid.
Wohlford says drinking apple cider vinegar regularly or without diluting it can cause side effects such as:
- erosion of tooth enamel
- damage to the lining of the esophagus
- upset stomach
Apple cider vinegar can also change how certain medications affect your body, Wohlford says. She recommends speaking with your doctor before adding apple cider vinegar to your diet.
Additionally, if you are incancer treatment, ask your doctor if it is safe for you to drink apple cider vinegar. “Always talk with your doctor and care team before starting any supplement,” Wohlford says.
How should I consume apple cider vinegar?
Now that we know the benefits and risks of apple cider vinegar, let’s talk about how to incorporate it into your diet.
“Aside from the noted risks, apple cider vinegar is considered safe for consumption in small amounts,” Wohlford says.
If you choose to consume apple cider vinegar, here's how Wohlford suggests doing so safely.
Use apple cider vinegar in cooking
Looking for ways to add apple cider vinegar into your recipes? Wohlford suggests it can be used in:
- salad dressings
- sauces
- marinades
- pickling
Dilute apple cider vinegar in beverages
If you choose to drink apple cider vinegar, be sure it is diluted in another liquid. Wohlford recommends mixing no more than a tablespoon of apple cider vinegar into an 8-ounce serving of water, tea or another liquid. Don’t drink more than one serving a day.
Are there other ways to get the benefits of apple cider vinegar?
Don’t love the taste of apple cider vinegar? Prefer to wait for more conclusive research on apple cider vinegar’s health impacts?
Fortunately, there are other ways to get the same benefits apple cider vinegar may offer. Eating healthy, whole foods can provide the body with antioxidants, benefit digestive health, support weight loss efforts, aid in diabetes management and help to reduce cholesterol levels, Wohlford says.
For example, at mealtime, aim to fill two-thirds of your plate with whole grains, vegetables, fruits, beans, nuts and seeds. The remaining one-third can be lean animal protein or plant-based protein.
“Eating a healthy whole food, plant-based diet offers an evidenced-based way to gain all the benefits of using apple cider vinegar,” Wohlford says.
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