The Pros and Cons of Using Apple Cider Vinegar

The biggest benefit of ingesting apple cider vinegar (typically diluted with water), is that it aids digestion. The theory here is that it increases the acidity in your gut, which creates an enzyme that helps break down protein.

Several acidic foods like fruit juices and soft drinks have been linked to loss of tooth enamel and other minerals. In this case, it is thought that the acetic acid in apple cider vinegar can cause the breakdown of enamel as well as lead to severe tooth decay. It is suggested that if you are going to try the apple cider vinegar diet, that you try to dilute it in water first, drink it with a straw, and then rinse your mouth out afterwards to lessen the effects of the vinegar on your teeth.

There have been several studies on the effects of apple cider vinegar on appetite control. Many of these studies have proven an increased feeling of fullness when apple cider vinegar has been taken with a meal. And in one such study, when the subjects consumed a high-carb meal along with the vinegar, not only did they experience a feeling of being more full, but they also consumed anywhere between 200-275 less calories per day.

A 2014 study published online showed the benefits of daily consumption of apple cider vinegar. In 175 subjects over a three month period, the study showed that one daily teaspoon of the vinegar resulted in the subject's loss in belly fat and weight loss up to 2.6 pounds. The study also showed that for subjects who consumed two tablespoons per day up to 3.7 poiunds of weight loss was possible.

Because of the high acidity of apple cider vinegar, many people have experienced worsened acid reflux. In addition, the vinegar has been known to slow the rate at which food empties the stomach and enters the digestive tract. This could lead to or worsen gastroparesis in Type 1 Diabetes patients, as well as making it hard for them to control their blood sugar.

Free radicals are highly reactive molecules that can damage cells and tissue. Apple cider vinegar contains some of the same antioxidants found in fruits and vegetables that have been linked to a decrease in free radical exposure. It is suggested that you can sprinkle the vinegar over some fruits and veggies to boost the antioxidant benefits.

While weight loss studies may show the positive effects of consuming one to two tablespoons of apple cider vinegar per day by adding to the amount of weight lost in addition to other lifestyle changes, these results were over a period of approximately 12 weeks or three months. Apple cider vinegar is definitely not a quick fix.

Various forms of research have shown an improvement in Type 2 Diabetes with consumption of apple cider vinegar. For example, one study suggested that vinegar may improve insulin sensitivity by up to 34% during a high-carb meal and a significantly lower blood sugar and insulin response.

For people who take medications for diabetes, such as insulin or insulin-stimulating medications along with apple cider vinegar, studies have shown that it's possible that they may experience dangerously low blood-sugar or potassium levels. In addition, those who take diuretics to help the body excrete potassium may experience low potassium levels due to large amounts of apple cider vinegar consumption.

While taking apple cider vinegar is relatively safe and it has many health benefits we always suggest discussing adding anything new into your diet with a physician first. There are several studies that show that the vinegar can be beneficial, but there is still so much research to be done. So, all we can do now is leave it in your hands to decide whether the apple cider vinegar diet is for you or not.