Recently more and more people have taken an interest in the benefits of apple cider vinegar. According to internet claims, it can be useful for everything from warts to weight loss. But as everyone knows, you can’t trust everything you read on the internet. Here are several benefits apple cider vinegar can have on your health which are backed by science.

The Potential Benefits

Scientists found that apple cider vinegar can kill harmful bacteria such as the salmonella bacteria. This is especially true when it is paired with lemon juice. Now, this doesn’t mean raw chicken won’t make you sick. It does mean that you can use apple cider vinegar and lemon as a vinaigrette. Put onto a salad, it can help ensure your lettuce is safe to eat. Eating more healthy foods like salads can also lead to weight loss. Weight loss is one benefit of apple cider vinegar everyone has heard about.

Surprisingly, this is one claim that appears to have some truth to it. In one study of weight loss, people were given either a small amount of apple cider vinegar or a placebo. This was in addition to additional diet and exercise changes. The group given apple cider vinegar lost over fifty percent more weight over twelve weeks than the group given the placebo. Experts believe this is due to another of apple cider vinegar’s known benefits, namely the regulation of blood glucose.

One study showed that taking apple cider vinegar with a meal can help regulate blood sugar post-meal for up to five hours. This is possible because apple cider vinegar causes the food to leave the stomach at a slower rate. This helps prevent your blood sugar levels from becoming too high. This is an especially helpful thing for people who are pre-diabetic or insulin-resistant.

How does apple cider vinegar effect things in the body? It’s all down to the acetic acid in foods like apple cider vinegar. Acetic acid is the natural chemical found in vinegar that makes it taste sour. It’s also the part that is responsible for most of the benefits. Acetic acid is known to inhibit weight gain and suppress rises in blood sugar. It can be a very useful supplement to a healthy diet when used in small amounts from natural sources. Of course, there are some side effects of apple cider vinegar people should be aware of.

The Side Effects And Potential Dangers

Even the best foods for us are only healthy in moderation. Apple cider vinegar should be included as part of a balanced diet. It’s also important to know the potential negative effects it can have on the body.

Apple cider vinegar is extremely acidic. This acid carries many benefits, but can also cause problems as well. There are several examples of people using apple cider vinegar topically and burning their skin as a result. Using an acidic liquid on bare skin is not usually a good idea. For some people, apple cider vinegar has enough acidic content to do damage. Always dilute vinegar as it is strong enough to burn the throat. And that’s not all that can be damaged by acidic vinegar.

The erosion of tooth enamel is something that can happen after eating any kind of acidic food. People whose diet consists of many high acid foods often have more cavities and tooth problems. In addition to weakening enamel, too much apple cider vinegar can also weaken bone density.

There is one known case of lowered bone density and osteoporosis attributed to apple cider vinegar intake. The person in question was consuming one cup, or eight ounces, of apple cider vinegar every day for many months. Most people will never come close to consuming this much. This is an example of how too much of a good thing can actually become harmful.

In addition to causing bone problems, there is some evidence that regular consumption of too much vinegar can lead to potassium deficiency. Potassium deficiency can cause many problems within the body. In some cases, extremely low potassium levels can lead to heart problems.

While this last side effect isn’t a problem for most people, type one diabetics should pay attention. Because apple cider vinegar causes the stomach to empty more slowly, it also changes the blood sugar response. This makes it harder to predict and can cause problems for people using supplemental insulin.

How to Safely Benefit From Apple Cider Vinegar

Most foods are best in moderation and apple cider vinegar is no different. It’s easy to get all the benefits of apple cider vinegar and none of the side effects. The answer lies in a few basic recommendations for use.

To avoid bone loss or potassium depletion, limit intake to one to two tablespoons per day.

Make sure to rinse out your mouth with water after eating acidic foods like apple cider vinegar to prevent enamel erosion.

Be cautious about using vinegar topically, especially without diluting it first. Avoid using it directly on the skin in sensitive places. If you have sensitive skin find a different product to use.

Finally, If you’re a diabetic consult with your doctor before increasing vinegar or similar products in your diet.

Including apple cider vinegar in your diet is an easy way to give your health a little boost. It won’t replace a proper diet and exercise, and it isn’t a magic potion. If all you eat is sugars and junk food, apple cider vinegar won’t save your health. But consumed in regular small doses as part of a healthy lifestyle, most people can really benefit from its use.