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Apple cider vinegar is very popular now. People say it helps you lose weight, control blood sugar, and has healthy cholesterol. But, could this simple kitchen item have a bad side? As someone who cares about health, I want to know what bad things it could do.
The main thing in apple cider vinegar is acetic acid. It’s called a “weak acid,” but it can still be strong. If you have too much, it might hurt you. Let’s look at the facts about its possible bad effects.
What is Apple Cider Vinegar?
Apple cider vinegar is a popular ingredient used for a long time. It comes from the natural sugars in apples being fermented. This makes acetic acid, which gives vinegar its sour taste and smell.
Fermentation Process
The making of apple cider vinegar has two big steps.
- First, crushed apples mix with yeast. This turns the sugar into alcohol over a few weeks.
- Second, natural bacteria change the alcohol into acetic acid. This creates the main part of vinegar.
This process not only makes acetic acid but also adds the special flavor and smell to apple cider vinegar.
Raw vs. Pasteurized
In stores, you can find two kinds of apple cider vinegar: raw and pasteurized.
- Store-bought apple cider vinegar is usually clear and pasteurized. It’s been heated to kill harmful bacteria.
- Raw, unfiltered apple cider vinegar is cloudy and has “the mother.” “The mother” is a good thing for some because it may offer probiotic benefits. But, not all research agrees on this.
The “Mother” Substance
During fermentation, a cloudy part called the “mother” forms. It has bacteria and yeast that have settled. These days, some think this “mother” is good for you in the form of probiotics. However, science hasn’t said it’s for sure healthy to eat the mother.
Potential Negative Effects of Apple Cider Vinegar
Apple cider vinegar has health benefits. But, take note of the side effects from too much. Especially, if you use it a lot. Some bad effects to think about are:
Delayed Stomach Emptying
Apple cider vinegar might make your stomach empty slower. This can make gastroparesis worse. That’s when you feel sick often, especially if you have diabetes.
Digestive Side Effects
Too much apple cider vinegar can cause tummy troubles. Such as feeling sick, heartburn, and not digesting well. This happens because it’s very acidic.
Low Potassium Levels and Bone Loss
Drinking lots of apple cider vinegar for a long time can lower your potassium. It also might make your bones weaker, leading to osteoporosis. This means your bones can break more easily.
Erosion of Tooth Enamel
Apple cider vinegar is very acidic. This acid can wear down the enamel on your teeth. This can make your teeth sensitive and more likely to get cavities.
Throat Burns
Some kids have hurt their throat by drinking apple cider vinegar straight. It shows why it’s important to dilute it and watch over kids when they use it.
Skin Burns
Using apple cider vinegar on your skin can burn or irritate it. This is more likely if your skin is already hurt or very sensitive.
Drug Interactions
Drinking lots of apple cider vinegar can change how some medicines work. That can be dangerous, like with insulin, heart medicine, or water pills.
Safe Consumption Guidelines
It’s important to use apple cider vinegar safely. Most people can have 1-2 tablespoons a day. But you must mix it with water first.
Drinking through a straw can protect your teeth. Make sure to rinse with water after you drink it. This helps to keep your teeth safe from the vinegar’s acidity.
If you have certain health problems, like gastroparesis, maybe don’t use vinegar. Also, know if you’re allergic to vinegar or any of its parts.
- Specific dosages that have shown potential benefits in studies include:
- 1-2 tablespoons for weight loss
- 1-2 teaspoons for blood sugar control after meals
- 1-2 tablespoons for cholesterol management
We’re still learning about the best doses for apple cider vinegar. Before you start, talk to your doctor. This is even more important if you’re already on medicine or if you have health issues.
apple cider vinegar side effect
Research is still small, but some studies show apple cider vinegar might help us. One study found that eating 1-2 tablespoons a day made people drop more weight. This was true for those eating less for 12 weeks.
Taking in apple cider vinegar after meals might lower sugar levels a bit. The same study that saw weight benefits also revealed less overall cholesterol. It also showed that good HDL cholesterol improved with vinegar intake.
We must remember, though, that more big studies are needed. These studies should check out if apple cider vinegar does indeed help with weight, sugar, and cholesterol.
- Promising findings suggest apple cider vinegar may aid weight loss when combined with a reduced-calorie diet.
- Several studies indicate that consuming 1-2 tablespoons after meals could help moderate blood sugar levels.
- Preliminary research also links apple cider vinegar consumption to improved cholesterol profiles, with reduced total cholesterol and increased HDL (“good”) cholesterol.
Conclusion
I think it’s smart to be careful with apple cider vinegar. Always talk to your doctor first. Drinking a little may help with losing weight, controlling blood sugar, and managing cholesterol. But too much can be bad for you.
Drinking too much apple cider vinegar can cause problems. It may slow down your digestion and hurt your teeth and throat. People with certain health issues should probably not drink it. Make sure to dilute it in water.
It’s best to talk to your doctor before you start using it. Try a little at first and watch how you feel. Even though it might be good for you, we still need to learn more about it.