Apple cider vinegar (ACV) is rich in acetic acid and is made of fermented apples. In recent years, it has been popular because of its health benefits. It has been antibacterial, antioxidant and the potential to control blood sugar, and even helps to reduce weight.

A recent study published in the British Journal of Medicine: Nutrition, Prevention, and Health has examined whether apple vinegar can effectively reduce fat, reduce blood sugar concentration and reduce blood lipids. The results show that apple vinegar can help improve these three projects. However, does drinking a glass of apple vinegar drink a day really help to lose weight?

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. Acetic acid can kill harmful bacteria. Apple vinegar has about 5% to 6% acetic acid.

. Natural probiotics can improve immune system and kidney health.

. Antioxidants can prevent physical cells from being damaged.

Is apple vinegar effective for weight loss?

In this study, the researchers conducted double-blind, random clinical trials on a group of overweight and obese young people aged 12 to 25. The research group divided the participants into four groups. During the 12-week period, the first thing three groups do before breakfast every morning was to drink 5, 10 or 15 ml of apple vinegar, and the control group drank comforters throughout the study period.

Researchers found that three months of drinking apple vinegar is associated with a significant decrease in body weight and body mass index (BMI). On average, people who drink apple vinegar during this period reduced their weight by 6 to 8 kg, and their BMI decreased by 2.7 to 3 percentage points, depending on the dosage. In addition, the blood sugar, triglycerides and pyrosterols of the participants who drink apple vinegar also decreased.

Researchers pointed out that the 12-week study period is not long and is not enough to determine the long-term impact of drinking apple vinegar. Furthermore, studying the ages between 12 and 25 years of age is not enough to show whether the results are suitable for everyone.

In addition, the researchers retained the participants' diet and exercise records during the study period, but these records were not published in the article, making it difficult to determine whether diet or exercise has an impact on body weight. Finally, the researchers did not report whether anyone had withdrawn from the study, and if those who did not lose weight gave up due to lack of motivation, this would likely affect the results.

Does Apple vinegar have other health benefits?

Experts pointed out that most research scales of apple vinegar are very small and further research is needed to prove their opinions. Nevertheless, the potential benefits of apple vinegar are worth discussing, and they include the following:

1. Lowering blood sugar

Some small studies have found that drinking apple vinegar after eating can help lower blood sugar, which is good for both diabetic and non-diabetic patients, but don't expect vinegar to control blood sugar values ​​alone.

To prevent or control diabetes, it is important to follow a healthy diet and exercise plan. If you are taking medicine to lower your blood sugar, be sure to consult your doctor before incorporating apple vinegar into your daily life.

2. Relieve gastroesophageal reflux

There is a saying that apple vinegar can cure gastroesophageal reflux, because apple vinegar contains probiotics, which can introduce "good" bacteria into the kidneys and promote digestive balance, thereby reducing gastroesophageal reflux.

However, there is currently no real scientific achievement to support the idea that apple vinegar has anti-gastroesophageal reflux.

3. Increase foot feeling

Experts point out that foot feeling caused by apple vinegar is usually caused by delayed stomach emptying. This situation will occur when digestion slows down, which will make you feel foot feeling longer.

However, disgust is a common symptom of drinking apple vinegar and may also cause some foods to become bad, but may not necessarily feel full.

What are the possible side effects of apple vinegar?

Apple vinegar is acidic, and some people worry that it may rot the dentifrice, which may be a problem with any acidic beverage, including carbonated beverages, lemonade and orange juice. In addition, the acetic acid in undiluted pure apple vinegar may also burn the esophagus.

In order to reduce the risk of acid invasion as much as possible, some dental doctors recommend taking the following measures after drinking acidic beverages:

. Wash your mouth with water after drinking.

. After drinking, chew sugar-free chewing gum to stimulate saliva secretion.

. Avoid brushing your teeth immediately after drinking, as this may damage the softened surfaces of your teeth.

. Drink with a straw to reduce contact with teeth as much as possible.

Other possible side effects include:

. Low blood concentration: If you have hypochondria, you should not drink apple vinegar because it may make the condition worse.

. Drug Interaction: If you are taking any medicine, please ask the doctor if you can drink apple vinegar. It may interact with certain types of drugs, including insulin and diuretics.

. Disgusting and vomiting: Some people can’t stand the taste and acidity of apple vinegar. If it makes you feel uncomfortable, please stop drinking.

Can I drink apple vinegar every day?

Drinking apple vinegar is currently not available in standard doses, and a small amount of apple vinegar is safe for most people, but be aware that it has not been approved for treatment of any health conditions.

If you want to add apple vinegar to your daily life, experts recommend starting from a few drops, no more than two spoons per day. In addition, you can do this:

. Add a few spoons of apple vinegar to a cup of warm tea to dilute its flavor.

. Add a small amount to your favorite sauce, salad sauce or marinade to add flavor.

. Can be used in the marinating process, and its acidity can inhibit bacteria that may cause food rot.