From celebrities touting a drink of water infused with apple cider vinegar as the panacea for many ills to the special significance this drink holds in several cultures across the globe as the cure for detoxing and cleansing, ACV's popularity has only grown exponentially in recent times. But is it the cure-all we believe it to be? Experts weigh in.
"Apple cider vinegar is a mildly acidic acetic acid with a pH between 2-3. It has multiple health benefits, including controlling blood sugar levels and helping people with diabetes. It also helps in weight loss, keeps cholesterol and triglyceride levels under check and improves cardiovascular health. In addition, it can treat a sore throat, reduce bloating and gut-related issues and remove toxins from your body," lists Dr. Anjali Hooda, MBBS, MD and CMD, LiveNutriFit. ACV, it turns out, is far more effective than having the milder lemon in water remedy with its citric acid content to treat bloating and other digestive issues.
Munmun Ganeriwal, author ofYuktahaar: The Belly And Brain Diet, advises having unfiltered, unpasteurised ACV, which contains the mother, the starter culture of beneficial bacteria that floats or settles in at the bottom. "When filtered, the mother goes away, and only the juice is left, which doesn't have as great benefits. But because unfiltered ACV with the mother is teeming with live microbes, very young children, pregnant women, infants, those with compromised immune systems or the seriously ill may need to exercise caution before taking this," she says. As for the filtered variety, Dr. Eileen Canday, Head Of the Department of Nutrition and Dietetics, Sir HN Reliance Foundation Hospital, says, "Pregnant and lactating women can consume ACV but are more prone to suffer from digestive issues like acidity and constipation; hence, high consumption of ACV can aggravate this further. Children below the age of 8 should not be given ACV, and people with certain digestive issues such as ulcers, hiatal hernia and Barrett's oesophagus may need to avoid it."
While there is no scientific evidence to suggest that taking ACV in the morning is more beneficial than doing so at any other time of the day, it can boost your digestion. As soon as you wake up in the morning, have ACV that is diluted in lukewarm or room temperature water on an empty stomach. Hooda believes it best to keep a gap of 20-30 minutes before eating and drinking anything after this and assures that it doesn't hamper your exercise pattern. The other option is to take it in pill form. "ACV supplements contain a dehydrated form of vinegar. If a person dislikes the strong taste or odour of liquid apple cider vinegar, they may prefer pills instead. The amount of ACV in the tablets varies depending on the brand. Some brands may contain additional metabolism-boosting substances, such as cayenne pepper," says Canday. As with anything, moderation is key, even though ACV can be had without needing a break. "Using ACV in large amounts or even undiluted can be harmful to your dental and gut health since it is highly acidic. When you are consuming ACV by itself, make sure it is diluted, i.e., 1-2 tbsp in 200 ml of water," she adds.
While ACV's benefits are undeniable, Ganeriwal cautions against considering it a magic potion for weight loss. "Your lifestyle, which includes your food, exercise, sleep, and breathing practices, have to be in place first. Only then can ACV help. It cannot help on its own if your lifestyle is not in order to begin with," she warns.
Also read:
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