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Are there health benefits to consuming apple cider vinegar, or should we view the claims skeptically?
What’s actually in apple cider vinegar?
As the name suggests, apple cider vinegar is made by fermenting apples. The main component – apart from water – is acetic acid, which is produced when bacteria ferment the sugar in the apples. This process also leaves behind other compounds that give the vinegar its characteristic taste.
“It’s often used in vegan cooking because it offers a particular flavor profile,” explains nutritionist Evangeline Mantzioris from the University of South Australia. “When people make vegan cheeses or baked goods, apple cider vinegar gives them an extra ‘tangy’ note that comes from the bacteria.”
Does apple cider vinegar have proven health benefits?
Although apple cider vinegar is often portrayed as a miracle cure, there is limited scientific evidence of its health benefits.
“There are not enough studies showing significant health benefits,” says nutritionist Katrina Kissock of the George Institute for Global Health.
Some studies suggest that apple cider vinegar may have a negligible effect on blood sugar control. However, the amount of vinegar used in these studies varies from a few teaspoons to almost a liter daily. In addition, factors such as diet, genetics, and physical activity play a significant role, making it difficult to draw firm conclusions.
Other claimed health benefits, such as lowering cholesterol and weight loss, are even less well documented.
“There is evidence that apple cider vinegar may help with weight loss, but no consistent research supports this,” says Dr. Kissock.
How can apple cider vinegar affect the body?
Some components of apple cider vinegar may have marginal health benefits:
Prebiotics: The fermentation process produces prebiotic compounds that could benefit gut health.
Micronutrients: Contains small amounts of iron and magnesium.
Acetic acid: Slows down the breakdown of carbohydrates, which can help stabilize blood sugar.
However, these properties are not unique to apple cider vinegar. Any vinegar or lemon juice can have similar effects when added to food.
“If you like apple cider vinegar in your food, that’s perfectly fine. But if you only consume it to lower blood sugar, you can take many other, more effective measures through your diet,” says Dr. Mantzioris.
Regarding the claim that apple cider vinegar can prevent cancer, the researchers agree:
“There are no studies that show a link between apple cider vinegar and cancer prevention in humans,” says Dr. Kissock.
Can apple cider vinegar be harmful?
For one thing, according to Dr. Mantzioris, it doesn’t taste particularly good. But beyond the taste, it can also have some negative effects:
Tooth damage: the high acid content can attack tooth enamel. Use a straw when you drink it and rinse your mouth afterwards.
Irritation of the esophagus: The acid can irritate the esophagus and cause heartburn or reflux.
Drug interactions: May affect the action of medications for diabetes and blood pressure. Talk to your doctor before consuming it regularly.
Digestive problems: Some studies report increased flatulence and belching after consuming apple cider vinegar.
Conclusion: Not a miracle cure, but also not harmful in small amounts
Although apple cider vinegar may have potential health benefits, it is not a miracle cure. It can certainly be used in cooking, especially in dressings or marinades – but there’s no reason to drink it just for its supposed health benefits.
“It’s perfectly fine to incorporate it into meals, but it’s far from a magical solution,” concludes Dr. Mantzioris.
- source: dagens.de/picture: Image by Jill Wellington from Pixabay
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