It is known as apple cider vinegar or apple cider vinegar. As you know, vinegar comes from the fermentation of sugars that come from different fruits.
However, the properties of apple cider vinegar are known and refuted in scientific studies compared to other fermentations. That makes it so consumed worldwide and provides interesting health benefits.
Its manufacture occurs through the fermentation of its sugars by bacteria Acetobacter aceti.
In this article we want to show you the properties of apple cider vinegar with scientific studies that have concluded interesting effects on health. Such effects range from improving skin properties to regulating blood sugar levels.
If we search the Internet about the properties of apple cider vinegar, we will find thousands of unclear examples about its uses, where it practically seems that it is worth everything.
Among them, you have to know how to discern between those that are really refuted by science in clinical trials and those that do not have any plausible and scientific proof.
We are going to study in what aspects the properties of apple cider vinegar can help us with scientific evidence. The first thing we have to start from is that it is not a “miracle product” (really no product is), but it does have some positive effects.
Table of Contents
Properties of apple cider vinegar
Does not offer nutritional benefits
In many cases it has been attributed to the vinegar precipitates beneficial properties due to their characterization in proteins, enzymes and sugar chains. However, there are no conclusive studies that ensure a benefit (nor harm) when consuming it.
100 grams of this vinegar provide about 22 kcal. Practically nothing since taking this amount at once is almost unfeasible or far from the ordinary.
It does not provide protein or fat, and only 0.9 grams of carbohydrates, of which 0.4 grams of sugar that has not fermented.
Not offering nutrients is neither positive nor negative, since it is used on almost all occasions as a condiment or complement for salads, stews, etc.
Properties of apple cider vinegar for the skin
However, outside the nutritional composition, if acid and antioxidant groups can be characterized, such as alpha-hydroxide acid. This compound is part of many cosmetic and skin cleansing products in mixture with glycolic acid.
These substances, in sufficient concentrations, help to perform chemical peeling of dead skin cells and promote their cleansing.
In turn, acetic acid can help reduce sunspots with significant differences.
In turn, acid groups, such as malic or acetic, already mentioned, have antibacterial properties, helping to promote wound healing and prevent the formation of new acne.
Powerful antimicrobial agent
Many of the above effects are due, as we have mentioned, to its ability to reduce bacteria and other types of microorganisms that are affected by the acidity of acetic acid.
Many years ago, this portable “medicine cabinet” was used by the father of modern medicine, Hippocrates, to disinfect wounds.
From what is currently known, a main action of the properties of apple cider vinegar is to reduce the development of bacteria such as E. coli.
Balances sugar levels in diabetic patients
The properties of apple cider vinegar not only have activity on the outside of the body. The ability of this product to act by regulating the concentration of blood sugar has been documented in several investigations.
This is important because there are many foods (spice).lmente the processed) containing a high glycemic index, causing insulin resistance.
Positive activity has been documented in patients with type 2 diabetes, and may be complementary to medications prescribed by the medical specialist.
Some of the benefits of vinegar from apple are as follows:
- It increases insulin sensitivity when we eat foods with a high glycemic index. [Source of information]
- Neutralizes high blood glucose spikes right after ingesting them.
- It acts on fasting hypeglucemia right after waking up.
- It favors, in general, to stabilize blood sugar levels.
Activity of apple cider vinegar for weight loss
There are no miracle products to lose weight without any effort. In this case, apple cider vinegar does not do that much less.
Scientific studies have established that, even if it has practically no calories (as we have seen before), its acidity acts on the brain increasing the feeling of satiety.
When mixed with foods rich in carbohydrates or sugars, the feeling of satiety appears much earlier, being able to reduce the consumption of more than 200 kcal during the day. [Source of information]
In volume, we talk about 1 tablespoon a day to promote weight loss and the reduction of abdominal fat in a studio with 175 people for 12 weeks, where they lost up to 1.2 kg (1 tablespoon daily) and 1.7 kg with 2 tablespoons.
However, this weight loss is not enough for many, but a complement to a healthy high-fiber diet and moderate sports activity.
May act against cholesterol and cardiovascular health
The latest statistical studies provide chilling data, where obesity and cholesterol increasingly make an act of presentation in young people. This greatly affects cardiovascular slaud, arterial obstructions and strokes.
The consumption of foods or supplements that help reduce cholesterol is an interesting source that we have to contribute to our diet.
The first scientific studies have been carried out in animals, where it has been concluded that the properties of apple cider vinegar act by slightly reducing cholesterol and triglyceride levels.
In turn and indirectly, acetic acid collaborates in the reduction of hypertension, related to cholesterol and triglyceride levels.
Future conclusions should be provided in humans and check if the trend line in animals is also met in situations of cholesterol in adults. At the moment, Harvard University confirms that it does occur, reducing the percentage of ischemic diseases in women. [See study]
More conclusive studies are needed to affirm its activity against the bad cholesterol and the accumulation of triglycerides.
Start of studies against cancer
Many studies currently underway are trying to evaluate the properties of antioxidant foods, high in fiber and, in this case, with contents of acetic acid and malic acid.
Apple cider vinegar has had successful activity against the carcinogenic effects on stomach and esophageal cancer in rats, carried out in Asian study centers, such as the one in Japan. [Consult the study]
This is because Asian culture uses many fermented vegetables (such as rice) and fruits (such as apple) to obtain vinegars and flavor their dishes, such as kibizu.
However, a long step remains to conclude truthful results that can be applied to human health.
How to take apple cider vinegar
We are not going to teach you how to use apple cider vinegar, since it is a condiment that has been present with us for many years.
There are people who love to add some vinegar (or a lot, as the case may be) to salads, mainly those with lettuce. Others have the habit of dressing stews as stews to give it its characteristic acidic flavor.
Many people whoand knows the positive properties of apple cider vinegar consumes it directly in doses of 1 or 2 tablespoons of coffee (5 to 10 ml), mixed in a glass of water (300 ml).
The dilution is such that it does not make the taste bad or the acidity affect the taste.
Maximum quantity
It is not advisable to take more than 2 tablespoons (30 ml in total) of apple cider vinegar.
Apple cider vinegar at night
For patients with diabetes, it has been documented that consuming 1 tablespoon of coffee mixed in 1 glass of water helps to avoid hyperglycemia peaks as soon as we wake up. However, no benefits of consuming it on an empty stomach (fasting) or on a full stomach have been documented.
Apple cider vinegar capsules
For those people who have been able to witness the properties of apple cider vinegar, but the taste does not convince them too much, there are alternatives to provide our daily amount of acetic acid without going through a bad drink.
One of the most common forms is the consumption of pure extract in the form of capsules, whose taste is totally different and is accompanied by water.
Contraindications
Let’s study the main contraindications and side effects of apple cider vinegar.
Some patients with initial digestive problems have stopped the intake of this product because the acidity it has caused digestive disorders and aggravated initial problems.
Stomach problems
One property of this product is to slow the advance of food into the bloodstream (hence the regulation of blood sugar). However, high amounts of vinegar can cause the known disease. Gastroparesis.
Reduction of calcium in the bones
In some cases, it can hinder the absorption of calcium in the bone structure, generating long-term osteoporosis. Consult with a doctor to establish an adequate and safe minimum amount in case you have this problem. Here comes into play the importance of vitamin D to fix calcium.
Erosion of tooth enamel
Beware of acidic foods, including sodas and citric acid (lemon and orange), because in the long term it can damage tooth enamel.
Depending on the concentration of acetic acid, the pH of apple cider vinegar is between 2.5 and 4. Something not excessively acidic that can affect the concentration of minerals (such as calcium and magnesium) fixed in the teeth.
