Everywhere we look now it seems that apple cider vinegar is the modern cure for all ailments! You’d nearly believe at this stage that if could sprinkle some on your exam paper you’d come out with 100%- it’s apparently that amazing! Really though, did we all just jump on a band wagon full of apple cider vinegar? How many of these so-called health benefits are true?!
Blood glucose levels: research has shown that ACV can reduce blood glucose initially after you eat a carbohydrate-rich meal BUT it doesn’t stop glucose being absorbed.. it just delays it. Therefore, it may be beneficial for people suffering from diabetes but an overall healthy balanced diet and exercise should do the job!
Weight loss: Everyone is looking for a miracle weight loss cure. Well, I’m afraid that there is little research on the benefits of ACV for promotion of weight loss. Some studies suggest it may promote satiety and led participants to consuming approx 200kcal less during the day. But, this may be just due to a delay in gastric emptying or by the nausea experienced by some people who consume ACV. Hmmm.. ok.
Teeth whitening: It’s a form of acid people?! Research does not support people using it as a teeth whitener and frankly, neither do I. It can cause damage to enamel and overall dental health if used in excess. Just brush twice daily and reduced the amount of sugar you consume and your teeth will benefit friends.
Cardiovascular disease: Many studies which look at the effect of vinegar consumption on cardiovascular disease have been carried out on rats and some show reduced blood pressure, triglycerides and total cholesterol but there is a lack of evidence in relation to humans so proceed with caution on this one.
Digestion: ACV may help to break down food as it is added to the stomach acid. However, it can be harmful to people who suffer with digestive or stomach problems (particularly stomach ulcers).
We must remember that apple cider vinegar is highly acidic so if you are going to use it then ask your GP just to rule out any health issues which may be underlying and try to dilute it down with water. Many of the studies in relation to ACV have been carried out in small sample sizes with varying results. More controlled studies with larger sample sizes are needed before we clear the shelves of ACV. Read the label and find out the facts before use.
Emma Brennan is a qualified Nutritionist and is a registered member of the Association for Nutrition (AFN). Emma attained her qualification in Human Nutrition from Ulster University, Coleraine. Emma has a passion for all things nutrition and health related and her mission is to educate the public about their health and wellbeing through her blogs, videos and nutrition tips online and through the Good4U Nutrition Service provided to schools, sports clubs and businesses.