Fact vs. Fiction: The Truth About Apple Cider Vinegar's Impact on Your Health
Apple cider vinegar is popular in the natural wellness space for its health benefits, but which of those benefits hold water? I've got apple cider vinegar on the brain. You might, too, if you've watched Netflix's latest series, Apple Cider Vinegar.
Apple cider vinegar has gained a lot of clout in the wellness and home spaces -- some of which is earned, some not. It's not a cure-all hack to fix illnesses or control your high blood pressure. That said, it's not snake oil either; there are some real benefits that shouldn't be discounted.
Many people use apple cider vinegar as a home remedy for heartburn during pregnancy or tea to ease a sore throat. There are benefits beyond cleaning your kitchen, cooking or trapping fruit flies in your home. That said, some of the hype it's gotten online has muddied the waters for what apple cider vinegar can really do for your health.
I like to think of apple cider vinegar as a tool to supplement your wellness journey, not solve all your problems. Let's explore the areas where its health benefits may have been exaggerated.
No Magic Cure-All for Cancer
Some people claim that apple cider vinegar can cure or prevent cancer cells. However, there is no scientific evidence to support this claim. Unlike other kinds of vinegar, apple cider vinegar reduces acidity in the body, which is why some say it can help treat cancer.
This belief isn't entirely unfounded, as research suggests that a diet rich in fruits and vegetables may reduce the risk of certain types of cancer. However, more studies are needed to confirm the specific benefits of apple cider vinegar on cancer prevention.
No Quick Fix for Blood Sugar
Some people claim that apple cider vinegar can help control blood sugar levels, particularly for those with type 2 diabetes. While it may lower glucose levels after certain foods, this effect is not consistent across the board.
Additionally, relying solely on apple cider vinegar to manage blood sugar levels is not a substitute for medical treatment or lifestyle changes recommended by healthcare professionals.
No Detox Superstar
Many people swear by apple cider vinegar as a way to flush toxins from their body. However, the research does not support this claim.
"The best way to 'detox' your body is through a nutrient-dense diet, plenty of hydration, healthy sleep and regular exercise," says Lon Ben-Asher, MS, RD, LD/N at Pritikin Longevity Center.
Use Apple Cider Vinegar with Caution
While apple cider vinegar can be a useful addition to your wellness routine, it's essential to use it responsibly. Always dilute it with water and consume it before or with meals.
"Apple cider vinegar is safe, and recommended at a dosage of around one to two teaspoons," advises Ben-Asher. "However, there are still a few side effects you should take into account before you start drinking it."
Before adding apple cider vinegar to your daily routine, make sure to consult with your healthcare provider or registered dietitian to ensure safe and effective use.