Vinegar is one of the basic ingredients in any kitchen. In recent years, apple cider vinegar has been added to wine vinegar to give a special touch, among other dishes, to salads. Added to its peculiar flavor are the supposed properties of apple cider vinegar for our health. Especially if taken on an empty stomach.
In this article we are going to analyze if all these benefits of apple cider vinegar are supported by science, or if they are rather beliefs lacking scientific evidence, even though some celebrities claim otherwise.
Preparation of apple cider vinegar.
The main component of vinegar is acetic acid, a substance that is created after its second fermentation. It is precisely this acid that is considered its main asset. «Apple cider vinegar is produced after the fermentation of the sugars of the crushed fruit (apple), from which the juice is extracted. The yeasts carry out a first alcoholic fermentation to convert sugars into alcohol. After resting, a second fermentation is carried out that transforms the alcohol into acetic acid,» explains Cristina Burgos, dietician-nutritionist and member of the Spanish Academy of Nutrition and Dietetics.
Active ingredients of apple cider vinegar.
Pure apple cider vinegar is “rich in enzymes, acetic acid, malic acid, tartaric acid, fiber and pectin, antioxidants, sodium and potassium,” details Burgos. Now, once distilled and refined “it loses many properties. And that process is the usual one for consumption as a condiment.”
Supposed benefits of apple cider vinegar
Among the health benefits of apple cider vinegar, Burgos highlights that anti-inflammatory properties have been attributed to it, «due to its antioxidant content, although this is an aspect not yet corroborated by science.» Also its ability to promote digestion, thanks to the digestive enzymes it contains, although, in reality, a healthy person secretes enough acid in the stomach for the normal digestion of food.
Now, what has turned this simple condiment into one of the so-called superfoods is the belief that it helps you lose weight.
But does it really help you lose weight?
Bad news for those who hope to access the Olympus of miracle diets and get rid of the extra kilos in an almost magical way by taking acid shots every morning. «There is not enough scientific evidence to affirm that its consumption helps to lose weight in the long term and in a stable way,» she points out emphatically.
Is it true that it reduces blood sugar?
In addition to its unfounded effects on weight, consumption of apple cider vinegar is associated with a decrease in blood sugar levels. This is not proven by rigorous studies either. «More scientific studies are still needed to support such information,» says Burgos.
One of the investigations contributed by the expert was published in 2021 in BMC Medicine and Complementary Therapies. The study is a meta-analysis that concludes that «since it is a safe food, it could be treated as a functional food and adjuvant therapy in the treatment of metabolic disorders. However, the researchers conclude that more studies are needed to clearly determine the possible beneficial effects on glycemic markers and lipid profiles«.
There are also no endorsements for other traditional medicinal uses, even though they have been used for centuries. «Hippocrates (approximately 400 BC) already prescribed apple cider vinegar along with other condiments to treat respiratory diseases. However, today we have little or no evidence in humans to support all the benefits attributed to it.
Precautions and contraindications of apple cider vinegar.
Apple cider vinegar “is an excellent food condiment for sauces and dressings, which should always be used in moderation. That is, its consumption should not go beyond its use as a condiment. If taken in excess over the long term, we may expose ourselves to unwanted health risks.»
Among these risks, he warns that “consumption above what is recommended can lead to gastric problems, such as heartburn and gastric pain or nausea. In addition, several studies show that excessive consumption of apple cider vinegar could lead to decrease potassium levels in the bloodcould have negative effects on people who already suffer from hypokalemia (decrease in plasma potassium below 3.5 mEq/l.), as well as could havenegative effects on the development of osteoporosis«.
Other research works also consider the possibility that it could cause Damage to tooth enamel., given its high acidity. This risk increases even more when taking it on an empty stomach as soon as we wake up, since saliva levels may be lower and the enamel is more unprotected.
The entry Is apple cider vinegar as good as they say? was first published in Nutriiendo.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.