Apple cider vinegar (ACV) is a vinegar made from apples instead of barley or corn rice from which it is usually made. This diet is getting a lot of traction in recent years due to diet fads among the millennials and gen Z. To make ACV, the natural sugar in the apples and yeast are fermented together to make alcohol. Then a naturally created bacteria is added to develop acetic acid.
This acetic acid is a powerful anti-bacterial substance and offers many health benefits [1]. It is also used for cleaning purposes. Apple cider vinegar contains approx. 5%-6% of acetic acid.
What is the Apple Cider Vinegar Diet?
The Apple cider diet is a specialized meal that requires you to add 1-2 tsp of ACV to your meals. The diet is low in calories and contains vitamin B. This diet is gaining a lot of popularity among celebrities.
ACV diet offers many health benefits like improving metabolism, regulating blood pressure, controlling blood sugar levels, improving skin health, lowering cholesterol, etc. However, there is insufficient scientific evidence or research to support these benefits [2].
You can easily buy apple cider from any grocery store or online.
Apple Cider Vinegar Benefits
For centuries, apple cider has been prevalent in many economies. However, the diet has become popular over the last few years. It has many healing, detoxification, and antibiotic properties.
Ancient greeks used ACV to treat wounds. Some of the health benefits are:
Helps with Digestion
Unfiltered and raw cider vinegar contains a cloudy substance at the bottom of the bottle. This substance includes probiotic that is good for your gut.
Research suggests apple cider vinegar boosts digestion in older people with autoimmune disease or anemia.
Blood Sugar Management
Research studies suggest ACV can help control your blood sugar levels. It improves your glycemic control and is effective in regulating glucose levels. The acetic acid in the vinegar helps the body to regulate blood sugar.
ACV can also improve insulin sensitivity. It helps the body to recognize the insulin and reduces blood sugar spikes and further minimizes the risk of type 2 diabetes [3]
Acts as Natural Laxative
The Natural Laxative component pectin is present in apple cider. This soluble fiber is found in the skin of the apple. This natural laxative stimulates bowel movement and thus helps cleanse the body’s digestive system.
It Keeps You Full for Longer Time
Adding apple cider to your meal makes you feel full for a long time. Therefore, you do not eat snacks in between your meals. This further reduces your overall calorie intake, thereby reducing your extra weight.
Side Effects of Apple Cider Vinegar Diet
There are many potential risks and side effects of consuming this diet regularly.
Vinegar is highly acidic and can damage your tooth enamel and hurt your throat. Therefore it should always be diluted before consumption.
You should avoid drinking vinegar cider if you have diabetes. It can alter the level of insulin in the body.
Taking ACV regularly can reduce the potassium levels required by your muscles and body. Therefore, you should consult your doctor if you are on any medication.
Recipes for Apple Cider Vinegar Diet
Here are some recipes where you can add apple cider to your meal.
Recipe 1: Mint lemon juice
- Add 1-2 tsp in 250 ml of water
- Add crushed mint leaves, lemon, and ginger
- Mix and drink fresh
Recipe 2: Coconut Apple Smoothie
Ingredients: ¼ cup of coconut water, 1tsp apple vinegar cider, ½ tsp of vanilla extract, ½ tsp cinnamon, ½ apple
- Mix all the ingredients and blend until a fine smoothie is formed.
- You can also add ½ yogurt to this.
Recipe 3: Beans Salad
Ingredients: ½ cup of beans, ½ cup of kidney beans, ½ cup of white beans, ½ tsp apple cider vinegar, salt, 2 tsp virgin oil, ¼ cup of cut onion and tomatoes, and 1 cup of parsley
- Boil the water in a pan.
- Add beans, kidney beans, and white beans and cook until it turns green. Drain the water.
- Mix the cooked beans and the remaining ingredients into a bowl, and serve.
How to Consume the Apple Cider Vinegar Diet?
Apple cider vinegar is available in a liquid form. You can also consume it as a supplement.
ACV should always be diluted before consumption. You can add 1 tsp in a glass of water or can add on salads with olive oil as a dressing.
You should consult a qualified nutritionist before adding apple cider to your daily diet.
How to Use Apple Cider Vinegar to Lose Belly Fat?
Research shows that acetic acid in apple cider helps improve metabolism and prevents fat deposition on the belly. It also helps to reduce visceral fat.
ACV supports the stomach lining to help secret juices for better digestion. This further improves your gut health. Consuming apple cider vinegar has the de-bloating properties, which help to clear excess water present in our body and additionally helps to improve your metabolism.
Apple cider vinegar prevents weight gain by breaking down fat and controlling blood sugar levels.
How to Drink Apple Cider Vinegar for Weight Loss?
Studies show that apple cider can help you to lose weight. You will reduce extra pounds only if you combine it with a low-calorie diet, regular physical exercise, and follow a healthy lifestyle.
You can take ACV in several ways, such as a supplement, tonic, or by adding it to your food. For best results for losing weight, add 1 tsp of cider to a glass of water.
Apple cider vinegar makes you feel full for a longer time, and adding a small quantity daily is the most effective way to lose weight [4].
Tips to Consume Apple Cider Vinegar
Here are some tips which you can follow to consume ACV.
- Always rinse your mouth after drinking apple cider to protect the enamel on your teeth.
- Use a straw if you dilute ACV in a cold drink. This way, the liquid will have less contact with your teeth and go directly into your mouth.
- Choose raw and unfiltered ACV with a hazy and cloudy appearance (called the mother). This will help to retain the healthy bacteria and nutrients.
Bottom Line
The Apple cider vinegar diet has become quite popular over recent years. It is made by fermenting the yeast and apple sugar to create alcohol. And further left to feed bacteria to produce acetic acid.
ACV contains 5-6% acetic acid, which has strong anti-bacterial properties. It also contains amino acids and antioxidants. Studies suggest that it contains properties that help lose weight and other health benefits.
Always dilute apple cider vinegar before consuming it in water or olive oil. Avoid consuming ACV if you are on any medication or have any chronic condition. Consult a medical professional before adding it to your daily diet.
Disclaimer: This article is only a guide. It does not substitute the advice given by your own healthcare professional. Before making any health-related decision, consult your healthcare professional.
Editorial References And Fact-Checking
- Fraise, A., Wilkinson, M., Bradley, C., Oppenheim, B., & Moiemen, N. (2013, August). The antibacterial activity and stability of acetic acid. Journal of Hospital Infection, 84(4), 329–331. https://doi.org/10.1016/j.jhin.2013.05.001
- Launholt, T. L., Kristiansen, C. B., & Hjorth, P. (2020). Safety and side effects of apple vinegar intake and its effect on metabolic parameters and body weight: a systematic review. European journal of nutrition, 59(6), 2273–2289. https://doi.org/10.1007/s00394-020-02214-3
- Johnston, C. S., Steplewska, I., Long, C. A., Harris, L. N., & Ryals, R. H. (2010). Examination of the antiglycemic properties of vinegar in healthy adults. Annals of nutrition & metabolism, 56(1), 74–79. https://doi.org/10.1159/000272133
- Kondo, T., Kishi, M., Fushimi, T., Ugajin, S., & Kaga, T. (2009). Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Bioscience, biotechnology, and biochemistry, 73(8), 1837–1843. https://doi.org/10.1271/bbb.90231
