What is Apple cider Vinegar | How to drink Apple Cider Vinegar | Dosage of Apple cider vinegar | Uses of ACV | How it Helps for Weight Loss | Apple Cider Vinegar Pills | How it boosts Intermittent fasting | Benefits of Apple Cider Vinegar | Side Effects of Apple Cider Vinegar |
Note:- Read ACV as Apple Cider Vinegar
What is Apple Cider Vinegar?
As it’s name suggest, It is made from the apple juice. The process involves two stages as given below
Apples are crushed to take out juice from them. Then they store this juice at a room temperature. Later they add bacteria and yeast in that.
So that the sugar present in apples juice gets convert into alcohol (Ethanol) by fermentation process.
The alcohol (Ethanol) from first stage then converted into the acetic acid and malic acid. By adding acetic acid forming bacteria called as Acetobacter species.
Acetobacter Species has ability to convert ethanol into acetic acid when exposed to oxygen.
Apple cider vinegar has very strong smell and sour taste because of the combination of acetic acid and malic acid.
Apple cider vinegar has no nutritional value, As it contains almost 94% of water and only 1% of carbohydrates. No fats and No proteins.
Source:- Wikipedia (Above Nutritional data is for 100 g of ACV)
How to drink Apple Cider Vinegar?
Always prefer Raw, Organic, Unfiltered, Unpasteurized with the Mother apple cider vinegar. As it has some antimicrobial and probiotics advantages over other types.
Apple cider vinegar has pH between 2-3 which is considered as mildly acidic.
It is very dangerous and harmful to drink it straight, In it’s natural form.
If it is taken in undiluted form. It may cause injury to soft tissues in mouth, Throat, Stomach and Kidneys.
So as to avoid these risks, It is advised to drink it in it’s diluted form.
The most effective way to drink apple cider vinegar is, To take it in the proportion of 1:5 with water.
For example, If you are taking 15 ml of ACV then mix it with 75ml of water.
Though you have diluted it with water, But still you have to drink it either by using straw or avoid extended contact with teeth. And rinse your mouth thoroughly with water after drinking.
If exposed with teeth in it’s undiluted form, It may cause harm to the tooth enamel.
Dosage: How much can you Drink per Day?
“Anything in moderation is always good.”
Normally safe daily dosage of apple cider vinegar is maximum up to 30 ml for weight loss.
If you want to trigger your weight loss, Then you should take one or two tablespoons(15 or 30ml) of ACV daily with water.
Taking more than 30 ml is not safe, As it can cause loss of blood potassium level and bone brittleness.
Start with as low as 5 ml a day, And if you don’t feel any side effects of it. Then you can increase it maximum upto 30ml a day.
Uses of Apple cider Vinegar
1) It can be used for food dressings and flavoring.
2) It can be used as a face wash in it’s diluted form.(Not recommended for sensitive skins)
3) It can be used for household cleaning purpose. But it should not be mixed with any kind of bleaching material.
Otherwise it will release chlorine gas, Which is harmful and it can cause irritation of eyes, nose and throat.
4) You can use it as a body toner, Because it increases blood flow to the point where it is applied.
5) Apple cider vinegar can be used to boost the intermittent fasting for weight loss, As it helps to reduce blood sugar levels.
How Apple Cider Vinegar Helps for Weight Loss?
You can not lose weight unless and until your blood sugar level comes down. Because when your blood sugar is high, It causes insulin response to put this sugar in cells.
Unless your insulin level comes down. Your body doesn’t switch to fat as a fuel source. Hence you are not able to lose weight.
A study done in 2017 it is observed that, When you eat food with high carbohydrates and drink apple cider vinegar with it. The insulin spike reduces up to 40%, As compared to when you don’t drink ACV.
Hence it lowers the blood sugar level which results in less insulin spike. In this case the insulin will settle down early, And your body quickly starts to burn fat for energy.
Suppresses Your Appetite
A study done in 2018 It is found that, After taking 1 to 2 tablespoons of Apple Cider Vinegar before meals. It promotes the feeling of fullness and satiation.
That results in consumption of almost 200-275 less calories in a day. So when you drink Apple cider vinegar, It keeps you in caloric deficit which very important for weight loss.
Apple Cider Vinegar Pills
These pills are filled with dehydrated form of apple cider vinegar. And each capsule typically contains 500 mg of apple cider vinegar. Which is equivalent to 2 teaspoons (10 ml) of apple cider vinegar.
These pills are useful, When you don’t like the sour taste and strong smell of apple cider vinegar.
Apple cider vinegar in liquid form may damage teeth enamels, When exposed with it. But with ACV pills it is avoided .
But when you consume it as a capsule, You may feel throat burn and it can cause harm to Kidneys.
There are no studies to claim that. Whether apple cider vinegar in capsule form, Gives the same health benefits as compared to liquid form.
The dosage of apple cider vinegar in pill form is not recommended yet. However it is said that the daily dosage should be, Equal to or less than a dosage in case of liquid form.
You should always prefer buying pills of the reputed brands, Which are certified by government.
How Apple Cider Vinegar Boost Intermittent Fasting for Weight Loss
Nowadays Intermittent fasting is gaining popularity, Due to it’s effectiveness for weight loss.
Basically when you do intermittent fasting, Your insulin level goes down so that your body can use fat as a energy source.
Here is the article, If you want to get started with intermittent fasting https://www.fastingskills.com/intermittent-fasting-diet-plan/
ACV suppress your appetite and promotes fullness, That means you eat less calories in a day. Hence it automatically does your portion control.
It lowers your blood sugar that means when you are fasting, Your glycogen reserves get depletes early. And your body starts to burn fat for energy.
ACV helps to reduce your fasting blood sugar also known as Dawn Effect.
When you drink ACV well before going to bed. It is found that it may help to reduce fasted sugar level early in the morning.
ACV improves gut health as it has enzymes and probiotics. Which are essential to absorb more nutrients from food, And to create good bacteria in gut.
It has acetic acid which helps to easily digest food, And also it kills pathogens present in gut.
Does ACV Breaks Fast?
The most frequently asked question about ACV is that Does Apple cider vinegar breaks fast?
Simple answer is NO, Because as discussed earlier it has no nutritional value. It has only 1 gm of carbohydrates per 100 ml of ACV.
So when you drink 15 ml of ACV, That means you are consuming far less than 1 gm of carbohydrates. Which should not spike your insulin response.
Drinking apple cider vinegar while intermittent fasting is considered as Dirty Fasting.
So it depends on your purpose of doing intermittent fasting, Whether you should drink it or not.
For weight loss it doesn’t get you out of ketosis, So it is ok to drink.
For autophagy it may interfere with the process. So you should avoid drinking it.
Benefits of Apple Cider Vinegar
1) It Helps to Improve Digestion
Gastric Acid and Enzymes are essential to digest the food in our gut.
Everyone doesn’t have enough (Acid) pH level in gut, So that they can easily digest the food.
The gastric acid in your gut start to get alkaline, As you age above 30 years.
If you don’t have enough acid in your gut. Then the nutrients absorption from the food reduces.
Apple cider vinegar contains almost 6% of acetic acid, Which helps to balance pH level in your gut.
It also have enzymes, probiotics and acetic acid which kills pathogens in the gut. It also helps to increase good bacteria in gut.
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2) It Helps to Absorb More Protein
Proteins require more energy and time for digestion. Hence it keeps you full for longer time.
Proteins are long chain amino acids, They needs to be broken down into small chain amino acids. So that they can be absorbed by body.
Apple cider vinegar with gastric acid activates enzymes. Which breaks long chain amino acids into small chains for digestion of proteins
3) It Helps to Cure GERD (Gastroesophageal Reflux Disease)
GERD also called as Acid Reflux is a digestive disease. Where stomach acid or bile flows into the food pipe and burns the linings.
When you eat food and you don’t have enough acid in your gut, Then the food does not get digested easily.
Hence the food require more time for digestion. And at this time acid from your gut, Goes upward in food line which causes acid reflux. It is a sign of imbalance of your pH level.
More often when we suffer from acid reflux. We think that acid in our gut has increased, And then we take antacids to cure that.
But antacids have severe side effects in long term, Because it can result into increased alkalinity of acid in the gut.
So whenever you take Apple cider vinegar, When you suffer from acid reflux. It actually helps to cure acid reflux problem by balancing pH level of gut.
4) Apple Cider Vinegar May Help to Promote Weight Loss
It is studied that, It helps to suppress the appetite. Which results in 200-275 less calories consumption in a day.
ACV helps to lower your blood sugar and insulin response, Which results in lower fat accumulation in your body.
5) It Helps to Reduce Gas/ Bloating Problems
When your gastric acid gets alkaline, Then bacteria which are normally present in your large intestine.
Also start to increase in your small intestine called as Small Intestine Bacterial Overgrowth(SIBO). It causes indigestion, gas/constipation, diarrhea etc.
When you take apple cider vinegar, It helps to kill the bad bacteria from your small intestine. Which leads to reduction in gases and bloating.
6) It Assists Reversing Insulin Resistance
Insulin resistance causes when your blood sugar level consistently remains higher. Then it causes insulin response to put that sugar in to the cells.
But when you constantly eat something, And your blood sugar level keeps increasing. After certain time your cells start to resist insulin response, To put that sugar into the cells.
Which later causes the insulin not being herd by cells more often, And it results into the insulin resistance.
When we take apple cider vinegar with high carbohydrates food. It is studied that it can reduce insulin spike by almost 40%.
When you take apple cider vinegar along with low carb diet for few months. It may help to reverse the effect of insulin resistance.
7) Improves Skin Health
Apple cider vinegar can be very effective on various skin problems if used correctly.
One should dilute it, Before using on any part of the skin otherwise it may cause skin burns.
Apple cider vinegar have properties like it is anti-microbial, Anti-Fungal, Anti inflammatory.
To cure Acne and Pimples
Acne and pimples are generally caused, By bacteria and dust on the skin which block the pores.
ACV has acetic acid which has ability to unplug the blocked pores. Also it can help to improve texture and smoothness of skin, And it absorbs extra oil on skin.
It helps to balance your skin’s pH level. When pH level reduces it removes dead skin cells and dry up acne.
Can use It as Toner
ACV has astringent properties. It is useful to increase blood flow to the skin where applied. It can minimize the pores and is very useful for oily skins.
When using it as toner, Mix apple cider vinegar with pure water in 1:4 ratio. Then apply it on skin and leave it for few minutes. After few minutes rinse it off with cold water.
Can use It as Face Wash
ACV when diluted with water, We can use it as face wash. It has antibacterial properties which kills germs on your face.
But if you have sensitive skin, Then dilute it with pure water in a proportion of 1:10. Otherwise it may be harmful to skin.
ACV is a acid and and you must be careful before applying it on your face. You must keep it away from your eyes, Because it can cause irritation and redness if came in eye contact.
Side Effects of Apple Cider Vinegar
1) Throat burn
When you drink ACV straight, Without diluting it with water. Then it can cause severe throat burns.
Hence it is beneficial to either drink diluted ACV, Or consume it with food by spraying on it.
2) Insomnia (Sleeplessness)
When you drink excess apple cider vinegar after your dinner. Your pulse rate may increase which can keep you awake.
You can cure it by taking some alkalising minerals such as potassium, magnesium, baking soda etc.
Acidosis causes when overproduction of acid happens in your body and blood.
There are two main types of associated diseases of acidosis
It causes when your lungs can’t remove sufficient carbon dioxide (CO2) from your blood.
And as you continue breathing, The amount of carbon dioxide in blood keep on increasing. Which causes imbalance of oxygen and carbon dioxide.
Hence your blood pH decreases to make it to acidic. Which results into problems like headache, anxiety, confusion, shortness of breath etc.
It is cause by 3 main factors such as
Excess production of metabolic acids in body for digestion.
Loss of bicarbonates which are useful for pH balance.
Kidneys inability to excrete excess/waste acids from system.
Acidosis may increase rapidly, When you consume additional acid from apple cider vinegar.
So to avoid acidosis, You need to keep intake of apple cider vinegar within allowed daily limits.
4) Aggravates Ulcers
There are many types of ulcers present in medical language. But only few of them aggravates, By using apple cider vinegar.
A sore or break on the mucus membrane of oral cavity.
A break or sore on inner part of stomach lining, Small intestine or esophagus.
When you have any of these ulcers, Then you should avoid consuming apple cider vinegar.
Because it may result into aggravation of ulcers or pain, When acid comes in contact with ulcer.
5) It can Damage Teeth Enamels
When you consume undiluted ACV. It may damage your teeth enamels, if it get exposed with teeth. Even when it is in a diluted form.
So whenever you are consuming apple cider vinegar, You must do use of straw and then rinse your mouth with clean water.
7) Those who have low potassium levels, Or taking potassium lowering medications should avoid this. As it can interact with medications.
8) The peoples who have diabetes should use it cautiously. As it may contain chromium which can affect insulin level.
Nowadays, The use of Apple Cider Vinegar is extensive for weight loss and skin care purpose. But there are no solid clinical researches available, To back the above listed benefits of ACV.
Also those who have any kind of allergies, With apples or products made from apple. They should use it cautiously.
Note:- For your Kind Information, “I may get some commission if you buy anything through links in this post.”
So I think I have covered all the information, One should know as a beginner. Who want to add ACV in his/her diet.
I love to use ACV when I do intermittent fasting. Let me know how do you like to use Apple cider vinegar. I would love to hear from you.