Apple cider vinegar’s (ACV) fame has only increased dramatically in recent years, thanks to celebrities praising a drink of water infused with the vinegar as the cure-all for many ailments and the special significance this beverage carries in many cultures throughout the world as the remedy for purifying and cleansing. But is it really the panacea we think it is? Input from experts.
“The pH range of apple cider vinegar is between 2-3, making it a moderately acidic acetic acid. It helps persons with diabetes and controls blood sugar, among other health advantages. Additionally, it aids in weight loss, controls blood triglyceride and cholesterol levels, and enhances cardiovascular health.
Additionally, it can alleviate bloating and other gut-related problems, heal a sore throat, and remove toxins from your body, according to Dr Anjali Hooda, MBBS, MD, and CMD, LiveNutriFit. It turns out that apple cider vinegar, with its citric acid concentration, is much more efficient than the gentler lemon in water cure to alleviate bloating and other digestive disorders. Munmun Ganeriwal, author of Yuktahaar: The Belly And Brain Diet, suggests consuming unfiltered, unpasteurized ACV because it contains the mother, the starter culture of beneficial bacteria that floats or settles in at the bottom.
However, extremely young children, pregnant women, babies, people with weakened immune systems, or those who are seriously unwell may need to take caution before taking this because unfiltered apple cider vinegar with the mother is teeming with living germs, according to her. Dr Eileen Canday, Head of the Department of Nutrition and Dietetics at Sir HN Reliance Foundation Hospital, has this to say about the filtered variety: “Pregnant and lactating women can consume ACV, but they are more likely to experience digestive problems like constipation and acidity; therefore, high consumption of ACV can aggravate this further. ACV should not be given to children under the age of 8, and it should possibly be avoided by those who have specific digestive conditions, such as ulcers, hiatal hernias, and Barrett’s oesophagus.
ACV can improve digestion, but there is no scientific proof that taking it first thing in the morning is more advantageous than taking it at any other time of the day. ACV diluted in lukewarm or room temperature water should be consumed on an empty stomach as soon as you wake up in the morning. After this, Hooda advises keeping a gap of 20–30 minutes before eating or drinking anything, and she guarantees that this won’t interfere with your training routine. “ACV supplements contain a dehydrated version of vinegar; the other choice is to take it as pills. A person may choose pills over liquid apple cider vinegar if they don’t like its overpowering flavour or smell.
Depending on the brand, the tablets’ ACV content differs. According to Canday, certain formulations may also include extra metabolism-enhancing ingredients like cayenne pepper. Even while ACV can be consumed continuously, moderation is essential in all situations. “Because ACV is so acidic, using it excessively or even undiluted might be bad for your gut and tooth health. Make sure to dilute ACV when you consume it on its own, by mixing 1-2 tablespoons with 200 cc of water, she advises.
Although there is no denying the advantages of apple cider vinegar, Ganeriwal advises against viewing it as a miracle weight-loss cure-all. “You must first establish your lifestyle, which includes your eating habits, workout routine, sleeping habits, and breathing techniques. ACV can therefore be useful. If your lifestyle isn’t in order, to begin with, it won’t be able to help on its own, she cautions.