You can mix apple cider vinegar with water or make a salad, but don’t use too much.
Research shows that this food has many health benefits.
* What is apple cider vinegar?
Apple cider vinegar is made by a two-step fermentation process from sliced or crushed apples. The traditional production of apple cider vinegar takes about a month. Now, some manufacturers have accelerated this process to just one day.
Apple cider vinegar contains acetic acid, an organic compound with a strong sour taste and odor. One tablespoon (15 ml) of apple cider vinegar contains about 3 calories and almost no carbs.
* Weight loss effect.
Apple cider vinegar also promotes satiety, reduces calorie intake, and slows down the rate at which food leaves the stomach.
However, the above effects are harmful to people with diabetes or stomach disease.
In the 12-week study, 144 obese Japanese adults drank either 1 tablespoon (15 ml) of apple cider vinegar, 2 tablespoons (30 ml) of apple cider vinegar, or a placebo beverage per day.
They had a normal diet and lifestyle throughout the study.
Those who drank 1 tablespoon (15 ml) of vinegar per day lost 1.2 kg, lost 0.7% fat, and lost 1.4 cm in waist circumference.
Those who drank 2 tablespoons (30 ml) of vinegar per day lost 1.7 kg, lost 0.9% fat, and lost 1.9 cm in waist circumference.
Those taking the placebo gained an average of 0.4 kg, with a slight increase in waist circumference.
* Other health effects.
In addition to promoting weight loss and fat loss, apple cider vinegar has several other benefits:
Lowers Blood Sugar and Insulin: When consumed along with a high-carb meal, apple cider vinegar has been shown to significantly reduce blood sugar and insulin levels after eating.
Improve insulin sensitivity: One study in people with insulin resistance or type 2 diabetes found that adding vinegar to a high-carb meal improved insulin sensitivity by 34%.
Lowers fasting blood sugar: In a study in people with type 2 diabetes, those who took apple cider vinegar with a high-protein snack in the evening had twice as much fasting blood sugar as those who did not. people who don’t drink.
Lowers bad cholesterol levels: Studies show that apple cider vinegar increases good cholesterol and lowers bad cholesterol.
– Kills harmful bacteria and viruses: Apple cider vinegar fights bacteria that can cause food poisoning, including E. coli. In one study, vinegar reduced some bacteria by 90% and some viruses by up to 95%.
* Using .
There are several ways to add apple cider vinegar to your diet. An easy method is to use apple cider vinegar with olive oil as a salad dressing for greens, cucumbers, and tomatoes.
More simply, you can mix apple cider vinegar with water and drink it.
It is best to divide and drink 2-3 times a day and take before meals.
Do not take more than this because of the potential for side effects at higher doses, such as drug interactions or erosion of tooth enamel. You should start with 1 teaspoon (5 ml) to see your tolerance.
Do not drink more than 1 tablespoon (15 ml) at a time, because drinking too much at once can cause nausea.
It is important to mix apple cider vinegar with water, as undiluted vinegar can burn your oral cavity and esophagus.
While taking apple cider vinegar in pill form may seem convenient, it still comes with potential risks. A woman burned her throat after an apple cider vinegar capsule got stuck in her esophagus.