Natural healing properties of Apple Cider Vinegar
This week I鈥檇 like to continue to look at natural remedies and preventions with a focus on Apple Cider Vinegar (ACV). ACV has gotten quite a bit of press, and is readily available at many regular grocery stores. It is, of course, also available at health food stores and online.
Like any other food, the benefits attributed refer to a 鈥渉igh-quality鈥� version. Perhaps the most well-known commercial brand is Braggs, but there are others. The main ingredient attributed to its healing powers is acetic acid, made from fermenting apple sugars. Unless otherwise stated, claims cited below are known to be supported by modern scientific research.
ACV is used to kill bacteria. In fact, so much so that it is used as a food preservative. Other claims which are more anecdotal in nature include cleaning and disinfecting, treating nail fungus, lice, warts ear infections and acne.
The most demonstrable effect of ACV is in helping type 2 diabetes patients through the following mechanisms: Improved insulin-sensitivity from high-carb meals by 19 to 34 percent; significantly lower blood glucose and insulin responses; reduction of blood sugar by 34 percent when eating 50 grams of white bread; two tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugars by four percent; and studies in both rats and humans show that vinegar can increase insulin sensitivity and significantly lower blood sugar responses during meals.
The last item is an incredible life-giving revelation whose importance cannot be overstated: Insulin resistance is the root response in the body to improper lifestyle, that ultimately results in diabetes and death. Elevated blood sugar can be a major cause of aging and various chronic diseases above and beyond the symptoms linked specifically to diabetes, including eye, kidney and nerve damage.
It is the lack of the bodies鈥� response to insulin which starts the destructive chain of events. ACV improves insulin sensitivity. Of course, one must also commit to improving their lifestyle through diet and physical activity. The single most important behavior is cutting back on refined sugar and getting regular physical activity. The ACV will effectively boost the effectiveness of those efforts.
Make no mistake, this is a phenomenal discovery. For some, it may literally mean life or death. As a result, ACV can be useful for people with diabetes, pre-diabetes, or those who want to keep their blood sugar levels low to normal for other reasons. Of course, if you already have pre-diabetes or worse symptoms, be sure to consult a doctor before adding ACV to your regimen.
A 鈥渟ide鈥� or secondary benefit of increasing insulin sensitivity is weight loss, which logically follows because insulin resistance is arguably the strongest cause of weight gain. One 12-week study showed that daily ACV consumption led to reduced belly fat, waist circumference, lower blood triglycerides and weight loss: One tablespoon, lost 2.6 pounds; and two tablespoons, lost 3.7 pounds.
ACV can increase feelings of fullness and help people eat fewer calories, which can lead to weight loss.
There are animal studies that find ACV reducing blood pressure. This is a hopeful finding, noting that animal studies are not strictly applicable to humans, but they are many times very much so. There is an obvious strong indication that human studies should be funded to confirm these probable benefits.
In the opinion of this author, the most exciting benefit of ACV is its healing power for the digestive system, often referred to as the 鈥済ut.鈥�
Without a healthy gut, we cannot utilize the benefits of even the finest nutrient-dense foods. A common result of poor lifestyle is low stomach acid. People who have acid reflux often incorrectly assume they are over-producing acid, but in fact it is the underproduction of acid that causes indigestion and reflux. ACV improves digestion by increasing stomach acid production. Drinking a glass of water mixed with approximately two tablespoons of ACV 15 to 20 minutes before a meal can improve digestion and nutrient assimilation by increasing HCl production. Start with one teaspoon to see how you feel, and adjust to taste. I like to sweeten with Stevia to offset the bitterness of the vinegar. Some people take it as a tonic before bedtime to stave off reflux and indigestion.
So there are some highly scientifically-proven claims of the benefits of ACV, and some claims are anecdotal. Others cite 鈥渁ncient鈥� knowledge from various cultures around the world. Our choice is to wait for modern science to prove each and every claim, or to take the ones that are proven, and accept that unless advised otherwise, ACV is certainly not known to do any harm. It has been shown many times that modern science takes years to catch up with ancient wisdom. The choice is yours.