Apple Vinegar Does It Mean? Side Effects and Care
Apple cider vinegar has been used for thousands of years for the most different functions. Although some lines of research claim that apple cider vinegar does badly, it is used not only in cooking and as a cleanser, but to treat many health ills. The main appeal of the industry producing this acid, however, is in relation to its power slimming.
Many of its supposed benefits are not proven, but some experts believe that ingesting a little of this acre liquid may offer some health benefits.
They say its healing power comes from the abundance of nutrients that remain even after the fermentation of apples, however nutritional analyzes show that apple cider vinegar is a poor source of nutrients.
Another possible explanation for the health benefits attributed to apple cider vinegar would be the high concentration of acetic acid, which could increase the absorption of important minerals from the food we eat, but this has not been scientifically proven either.
The fact is that with the growing interest of alternative medicine in this product, especially as a weight loss, we can now find even apple cider vinegar pills.
But the question that remains is, after all, whether taking apple cider vinegar does it badly or not. Let's find out a little more next!
How is apple cider vinegar usually ingested?
There are no official indications about the intake of vinegar. Some people take one or two teaspoons a day, mixed in a glass of water or juice, before meals or in the morning, still fasting.
Some experts say the risk of taking small amounts of apple cider vinegar seems low, but they do not attest to its medicinal results.
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The main ingredient of apple cider vinegar is acetic acid, highly acidic for our body, so it is always advisable to take care to take it diluted. When ingested pure, it can damage the enamel of the teeth or the tissues of the mouth and throat. Overuse in the long term could cause low levels of potassium and low bone density.
For these questions, it is best to consult a physician before starting your intake, including to make sure apple cider vinegar is bad or not when interacting with any other medication that is to be administered.
Can Apple Cider Vinegar Help You Lose Weight?
The only research done to substantiate this theory was conducted in Japan. The study involved 175 healthy obese people who either took vinegar or water daily for 12 weeks. All diets were similar during this period. At the end of the study, those who had ingested vinegar lost slightly more weight. It was noted, however, that they gained full weight back after the study ended. In this study, no possible side effects occurred.
Some researchers insist, however, that vinegar can activate certain genes involved in breaking down fats.
The effect is probably very subtle, says nutritionist Debbie Davis, "It may have some benefits in terms of weight loss and weight management, but it's definitely not a quick fix."
Not all experts are convinced of the benefits of vinegar in any aspect of human health. According to Katherine Zeratsky, a health expert at the Mayo Clinic, "There is very little evidence to prove the claims that apple cider vinegar actually helps burn fat and increase weight loss."
By 2014, some researchers have come to claim that there is some evidence that vinegars can help people with hyperglycemia and obesity but have stated that there is no evidence that it positively affects metabolism.
How would apple cider vinegar make you lose weight?
According to naturalists who claim that apple cider vinegar makes you slimmer, the physiological mechanisms that support weight loss would be as follows:
1. It would act as an appetite suppressant
Apple cider vinegar would make you eat less by producing a feeling of satiety faster. Some tests, however, have reported the reports of people who say they eat less because they feel nauseous from ingesting the vinegar.
2. Could control blood sugar levels
Some naturalists claim that taking apple cider vinegar prevents blood sugar spikes and the hunger boost between meals. In fact, when blood sugar is stable, it is much easier to stick to the diet and eat only when the body needs it. However, there is no scientific evidence to support the decline in post-meal glucose levels in those who consume vinegar.
3. Apple cider vinegar would prevent fat accumulation
It contains a large amount of organic acids and enzymes that would speed up the metabolism and stimulate the body to burn the ingested fat more quickly. There are no human studies yet to support this explanation.
4. Cause impact on insulin secretion
Insulin is the hormone that affects sugar storage and is closely linked to blood fat levels and its secretion is inefficient in people suffering from type 2 diabetes. Some researchers suggest that apple cider vinegar might work similar to some drugs in the blood. control of diabetes. This fact has not yet been proven by scientific research.
5. Detoxify the body
Apple cider vinegar would help the body make better use of food nutrients and get rid of toxins through fibers that would interfere with bowel movement. This detoxifying action is still being studied and the action of apple cider vinegar on digestion and metabolism has not yet been proven.
What other health benefits of apple cider vinegar?
Some research claims that although apple cider vinegar looks bad because of its acidity, it would actually do just the opposite. It would help maintain an alkaline pH in the body, which is widely considered to be anticancer, and guarantee vitality and general well-being.
Some recent observation studies state that apple cider vinegar is beneficial for managing blood sugar levels after the meal, which would be very helpful for people with diabetes.
Apple cider vinegar would still be beneficial to treat age spots, acne and even warts when applied topically. Their intake could also improve heart health by containing malic acid, which could clear clogged arteries, lymph nodes and organ tissues.
Still according to proponents of the use of apple cider vinegar, it would have a number of other health benefits like in the treatment of heartburn, improving sleep quality, to balance energy levels, help digestion and strengthen the immune system.
It has been claimed that vinegar-soluble fiber in the form of pectin would bind to cholesterol helping to eliminate it from the body, however, laboratory analyzes show that apple cider vinegar does not contain pectin or any other fibers in measurable amounts.
People who wish to ingest apple cider vinegar should ensure some care in their administration. The main one of them is to take it heavily diluted. Experts suggest that a safe blend would be 10 parts of water for a part of vinegar.
In more concentrated doses, apple cider vinegar can corrode the tooth enamel or burn the mouth and throat. It is also necessary to rinse the mouth with water after the ingestion.
Even though there is little scientific evidence to support the benefits of apple cider vinegar for health, we find many of the positive testimonials about the effects of the vinegar diet.
Lisa Cimperman, a clinical nutritionist at University Medical Center in Cleveland, states that "unlike taking green juice from sour fruits, for example, drinking too much apple cider vinegar is bad for your health." She cites the case of people who had burns in the esophagus when consuming apple cider vinegar tablets.
Even among physicians and scholars who advocate the possible benefits of apple cider vinegar to health, there is a consensus on its side effects, especially on the dangers of its consumption in large quantities.
Only new research would be able to elucidate such doubts.
Some Facts About Intake of Apple Cider Vinegar
- Taking apple cider vinegar on an empty stomach can cause motion sickness;
- Your intake causes loss of appetite;
- There is a correlation between consumption of apple cider vinegar and diarrhea;
- Taking apple cider vinegar burns the esophagus unless each scoop is mixed with at least 8 ml of water.
10 Side Effects of Apple Cider Vinegar
Let's check 10 side effects that lead many scholars to claim that the consumption of apple cider vinegar is bad for health:
1. It can cause rupture of tissues of the mouth, throat and stomach
Whether in the form of a pill or liquid, taking apple cider vinegar does harm by damaging or corroding the esophagus, the enamel of the teeth, the tissues of the mouth and the lining of the stomach due to its high acid level.
In addition, the direct application of apple cider vinegar on the skin can cause irritation, rashes and a burning sensation. In order to avoid these side effects, it should always be mixed with water, honey, juice or a pinch of baking soda.
2. It can lower the level of potassium in the body
The acetic acid content of apple cider vinegar lowers the level of potassium in the blood and also reduces bone mineral density.What's more, people suffering from osteoporosis should take the necessary precautions and consult a physician before consuming this liquid.
3. May cause reactions with other medicines
Due to its acidic nature, apple cider vinegar can easily react with some medications like laxatives, diuretics and insulin. Excessive consumption of it can result in low potassium levels. By also having a direct effect on the level of insulin and blood sugar, it can prove to be highly dangerous when taken with medicines for diabetes and blood pressure.
4. It is possible to cause gastrointestinal problems
Being too acidic, apple cider vinegar can cause severe diarrhea, indigestion and heartburn. These side effects are very common, according to experts.
5. Damage the tooth enamel
Undiluted apple cider vinegar can destroy tooth enamel when consumed orally. In addition to giving a yellowish tone to your teeth, it increases your sensitivity. In order to avoid direct contact with your teeth, consider consuming it using a straw, in addition to diluting it before consuming water. Also consider brushing your teeth right after the vinegar ingestion.
6. May cause inflammation and redness of the skin
As the body tends to eliminate toxins with the use of apple cider vinegar, and these can be eliminated through the skin, it is possible that there are allergic skin reactions during use.
7. Causes nausea
Especially for those who are not accustomed to consuming acidic substances, consuming vinegar in any form can be harmful to the stomach. It is best to never take it pure or on an empty stomach.
8. Can lead to headaches and migraines
Other side effects of apple cider vinegar due to the detoxification process are possible headaches and migraines. This is because the brain can also release toxins, which can dehydrate it and lead to many pains.
9. Be careful because it can cause sore throats
Apple cider vinegar is very acidic and can cause throat irritation. You should mix it with plenty of water to soften this problem.
10. Decreases levels of minerals in the body
The so-called process of detoxification caused by apple cider vinegar causes the body to also get rid of good substances. The consumption of apple cider vinegar requires supplementation with vitamins and minerals to maintain ideal levels of these nutrients essential for our health.
- Gambon, D., Brand, H., & Veerman, E.C. (2012, December). Unhealthy weight loss. Erosion by apple cider vinegar [Abstract].Nederlans tijdschrift voor tandheelkunde, 119(12), 589-591. http://www.ncbi.nlm.nih.gov/pubmed/23373303
- Ostman, E., Granfeldt, Y., Persson, L., & Bjorck, I. (2005, September). Vinegar supplementation lowers glucose and insulin responses and increases satiety after a meal in healthy subjects [Abstract].European Journal of Clinical Nutrition, 59(9), 983-988. http://www.ncbi.nlm.nih.gov/pubmed/16015276
- Petsiou, E., Mitrou, P., Raptis, S., & Dimitriadis, G. (2014, August). Effect and mechanisms of action of glucose metabolism, lipid profile, and body weight.Nutrition Reviews. http://onlinelibrary.wiley.com/doi/10.1111/nure.12125/abstract?deniedAccessCustomisedMessage=&userIsAuthenticated=false
- Wanders, A.J., Mars, M., Borgonjen-van den Berg, K. J., Graaf, C., & Feskens, E.J. (2014, June). Satiety and energy intake after single and repeated exposure to gel-forming dietary fiber: post-ingestive effects [Abstract].International Journal of Obesity, 38(6), 794-800. http://www.ncbi.nlm.nih.gov/pubmed/24030518
- Zeratsky, K. (2012, April 21). Drinking apple cider vinegar for weight loss seems far-fetched. Does it work? http://www.mayoclinic.org/healthy-living/weight-loss/expert-answers/apple-cider-vinegar-for-weight-loss/faq-20058394
- WebMD, Weight Loss & Diet Plans, Apple Cider Vinegar
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