Apple cider vinegar is fermented apple juice. It goes through two stages of fermentation. The crushed apples, with the addition of sugar, carbohydrate, and yeast, undergo the first stage of the fermentation process for a few weeks. The fermentation produces alcohol. The second fermentation changes the alcohol into acetic acid, the primary component of apple cider vinegar.
Many people praise the health benefits of apple cider vinegar because of its natural yeasts and bacteria content. However, the nutritional value of apple cider vinegar does not seem impressive compared to other substances. But the potential health benefits are in its contents that are not included in a standard nutrition label. What makes apple cider vinegar popular among users is its acetic acid content, which users consider a potent substance as a remedy for various ailments and an ingredient in cooking.
Below is a list of benefits of apple cider vinegar gathered from various research and studies over several years. Likewise, some of the health benefits come from the anecdotal documents provided by people who have believed in the benefits of apple cider vinegar since they started using it. Read on to learn more.
Acetic acid is present in vinegar, including apple cider vinegar. The acid prevents the lipogenesis process in the liver and increases the secretion of fecal bile acid. Studies since the 1960s showed that the organic acids in apple cider vinegar reduced the weight of obese individuals and lowered triglycerides and cholesterol levels. A recent study showed that taking 15 mL of apple cider vinegar (about two tablespoons per day) for 12 weeks helped manage glucose, triglycerides, and cholesterol levels and promote satiety. The result of this study showed that participants lost almost four pounds.
However, relying solely on apple cider vinegar for weight loss is not advisable. Instead, people should combine its intake with exercise, a healthy diet, and changes in lifestyle. As mentioned, apple cider vinegar increases satiety or the state of being full. Therefore, apple cider vinegar prevents overeating and reduces the number of calories a person consumes in a day.
More studies, like the one conducted in Japan, showed that the participants who took 15 mL or 30 mL of apple cider vinegar daily for 12 weeks lost more weight and reduced waist circumference, triglycerides, BMI, and visceral fat.