0:00 – Intro – Apple Cider Vinegar Drink to Reduce Insulin Resistance
0:25 – Join Thrive Market Today to get 30% Off Your First Order AND a Free Gift Worth up to $60!
1:17 – 20g of Apple Cider Vinegar has THIS Effect on a High Carb Meal
2:48 – Why is ACV Beneficial?
3:42 – Benefits of Adding Turmeric (curcumin) & Ginger
5:15 – Make This Quick Recipe
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SOME ADDITIONAL REFERENCES
Apple cider vinegar has been associated with several possible health benefits. Dosage recommendations can vary, but taking 1–2 tablespoons (tbsp.), or 15–30 milliliters (mL), of apple cider vinegar with water before or after meals may be beneficial.
Apple cider vinegar has been used in cooking and natural medicine for thousands of years.
Many claim it has health benefits, including weight loss, improved blood sugar levels, relief from indigestion, and a decreased risk of heart disease and cancer.
With its many potential uses, it can be difficult to know how much apple cider vinegar to take each day.
This article outlines how much apple cider vinegar you should drink for different health benefits, as well as the best ways to avoid side effects.
For blood sugar management
Apple cider vinegar is often recommended as a natural way to control blood sugar levels, especially for people with insulin resistance.
When taken before a high carb meal, vinegar slows the rate of stomach emptying and prevents large blood sugar spikes (1Trusted Source).
It also improves insulin sensitivity, which helps your body move more glucose out of the bloodstream and into your cells, thus lowering blood sugar levels (2Trusted Source).
Interestingly, only a small amount of apple cider vinegar is needed to have these effects.
Generally, taking 4 teaspoons (tsp.), or 20 mL, of apple cider vinegar before meals has been shown to significantly reduce blood sugar levels after eating (2Trusted Source, 3Trusted Source).
It should be mixed with a few ounces (oz.) of water and consumed right before a high carb meal.
Apple cider vinegar does not significantly lower blood sugar when taken before a low carb or high fiber meal.
Drinking 4 tsp. (20 mL) of apple cider vinegar diluted in water immediately before a high carb meal can reduce blood sugar spikes.
For Polycystic ovarian syndrome
(PCOS) is a hormonal condition associated with abnormal menstrual cycles, high levels of androgen hormones, ovarian cysts, and insulin resistance.
One older 3-month study found that females with PCOS who drank 1 tbsp. (15 mL) of apple cider vinegar with about 7 oz. (100 mL) of water immediately after dinner had improved hormone levels and experienced more regular periods.
While further research is needed to confirm these results, 1 tbsp. (15 mL) each day appears to be an effective dose for improving PCOS symptoms.
Regularly drinking 1 tbsp. (15 mL) of apple cider vinegar with about 7 oz. (100 mL) of water after dinner may improve symptoms of PCOS.
For weight loss
Though more research is needed on the long-term effects of vinegar, it may help people lose weight by suppressing appetite when consumed alongside a meal.
In one 2009 study, 1 or 2 tbsp. (15 or 30 mL) of apple cider vinegar daily for 3 months helped people with overweight lose an average of 2.6 and 3.7 pounds (lbs.), or 1.2 and 1.7 kilograms (kg), respectively .
Taking 2 tbsp. each day have also been found to help people lose nearly twice as much weight in 3 months compared to people who didn’t consume apple cider vinegar.
However, a recent review concluded that there is insufficient evidence to support the use of apple cider vinegar for weight loss. Therefore, more high quality research is needed (10Trusted Source).
You can stir it into a glass of water and drink it before meals or mix it with oil to make a salad dressing.
Apple cider vinegar is more likely to aid weight loss when combined with other diet and lifestyle changes.
Drinking 1–2 tbsp. (15–30 mL) of apple cider vinegar each day for several months may increase weight loss in people with overweight. However, more research is needed.
For improved digestion
Many people take apple cider vinegar before high protein meals to improve digestion.
The theory is that apple cider vinegar increases the acidity of your stomach, which helps your body create more pepsin, the enzyme that breaks down protein.
While there is no research to support the use of vinegar for digestion, other acidic supplements, such as betaine HCL, may help significantly increase the acidity of the stomach.
Acidic foods like apple cider vinegar may have similar effects, but more research is needed.
Those who take apple cider vinegar for digestion typically drink 1 to 2 tbsp. (15–30 mL) with a glass of water immediately before meals, but there is currently no evidence to support this dose.
Some claim drinking 1 to 2 tbsp. (15–30 mL) of apple cider vinegar before meals can aid digestion. However, there is currently no research to support this practice.
For general wellness
Other popular reasons for taking apple cider vinegar include protecting against heart disease, reducing the risk of cancer, and fighting infection.
There is limited scientific evidence to support these claims, and no recommended dosages for humans are available.
Animal and test-tube studies suggest that vinegar may reduce the risk of heart disease, protect against cancer, and slow the growth of bacteria, but no studies have been performed in humans
Several studies have found that people who regularly eat salads with vinegar-based dressings tend to have a lower risk of heart disease and less belly fat, but this could be due to other factors
More human research is needed to understand the best dose of apple cider vinegar for general health and wellness.
There is no evidence that apple cider vinegar can protect against heart disease, cancer, or infection in humans, so no dosage recommendations can be made.
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Apple cider vinegar (ACV) is one of the most versatile ingredients in your kitchen. Apple cider vinegar is a common ingredient in salad dressings or soups, while also serving as a natural disinfectant. But these days, the hype around apple cider vinegar is all about weight loss, with products ranging from apple cider vinegar gummies to dietary supplements made with ACV. The apple cider vinegar diet claims to have health benefits ranging from increased weight loss to keeping blood sugar levels stable in people with diabetes. Proponents of apple cider vinegar claim that adding ACV to your daily routine will aid weight loss. But does drinking apple cider vinegar really help you burn belly fat, or are there better alternatives? Let’s dig in.
What is apple cider vinegar?
Apple cider vinegar is true to its name. The juice of crushed apples, also known as apple cider, is fermented by adding yeast, turning the cider’s sugars into acetic acid, which gives off that distinctive vinegar scent. You may see reference to “the mother” on bottles of the fermented liquid. This probiotic is the blob or cobweb-looking substance in ACV that forms during the fermentation process. Some believe the mother is responsible for apple cider vinegar’s health benefits, but this hasn’t been proven.
While apples reign supreme in ACV, other types of vinegars have different main ingredients. White vinegar, for example, is made from alcohol, while balsamic vinegar is made from grapes. The British favorite, malt vinegar, is produced from barley kernels. Thanks to its high acidity, if stored in a cool, dark place and closed tightly, apple cider vinegar also has an indefinite shelf life.
What are the benefits of apple cider vinegar?
Apple cider vinegar, and its active ingredient—acetic acid, may have beneficial effects on your body, including killing bacteria, stabilizing blood glucose, and promoting weight loss. Acetic acid has historically been used as a disinfectant. It can kill bacteria that lead to acne or infection.
Research also indicates that ACV increases insulin resistance after a high-carbohydrate meal by improving insulin sensitivity, which can prevent blood sugar spikes after eating. Human studies have shown that ACV delays gastric emptying, also preventing blood sugar spikes, when given with a starchy meal. It has also been studied in rats, with results showing improvement in pancreatic beta-cell function (likely resulting in increased endogenous insulin production). Either way, the effect is especially beneficial for people with diabetes.
ACV can increase feelings of fullness, which can mean you eat less and lose weight. While it’s not possible to spot-reduce, losing weight overall can lead to a reduction in belly fat.
Some animal studies show that vinegar can reduce blood pressure, but there aren’t enough scientific studies to demonstrate this beneficial effect in humans. And while it’s a common myth that apple cider vinegar can slow the growth of cancer, there’s not enough scientific evidence to use it as a treatment yet.
What is the ACV diet?
So how do you take apple cider vinegar for weight loss? First, it’s important to understand that the apple cider vinegar diet isn’t a hard and fast eating plan, like trying keto (a high-fat diet) or cutting out dairy. Instead, it revolves around taking one to two tablespoons of apple cider vinegar, either before or with meals, to promote weight loss.
How to drink apple cider vinegar for weight loss
There seems to be many variations of the ACV diet. Some recommend mixing it with water only while others say it can be diluted in olive oil as a salad dressing. There’s also debate around how much apple cider vinegar for weight loss is necessary. Some say one to two tablespoons per day is okay; others claim that an apple cider vinegar detox requires two to three doses a day. Many people ask whether they should take ACV in the morning or at night. Some sources suggest taking it at night is best for blood sugar levels while others claim that taking it right before bed can trigger heartburn, GERD, and acid reflux.
Does apple cider vinegar help you lose weight?
For such an inexpensive, widely available product, there seem to be quite a few health benefits of apple cider vinegar, most of which are attributed to the acetic acid found in ACV—acetic acid is also in other vinegars, pickles, and foods containing vinegar, like sauerkraut. If you’re looking to lose body weight, there’s been some promising research, but it’s far from conclusive. It may have other health benefits too. For example, following an ACV may also help to prevent blood sugar spikes in people with prediabetes or Type 2 diabetes by blocking starch absorption, improve cholesterol levels, and help with acid reflux (although no research exists to back this claim up). The following studies had positive results when testing the benefits of ACV:
One eight-week study performed on mice with diabetes found that those who were fed a diet containing acetic acid had lower blood sugar levels than mice who ate a standard diet.
An animal study found that rats with diabetes who ate food containing apple cider vinegar saw an improvement in health markers for Type 2 diabetes.
Humans have benefited from acetic acid and ACV, too. A Japanese double-blind, 12-week trial discovered that, at the end of the study, subjects who ingested a drink containing vinegar had significantly lower weight (2.6-3.7 lbs.) , body mass index, waist size, and visceral fat than the subjects in the placebo group who didn’t have any vinegar. For weight loss, try taking a small amount, about 1-2 tablespoons before meals, but keep in mind that results are variable and not guaranteed–more rigorous research is needed to determine whether drinking in ACV is indeed effective for weight loss.
When taken with meals and complex carbohydrates, ACV also reduced after-eating blood sugar levels in adults with diabetes. A 2003 study points to vinegar improving insulin sensitivity after carb-heavy meals.
Another study suggests that acetic acid may regulate appetite.
In yet another small study of 12 adults, researchers found that when participants had vinegar with their bread, they reported being more full and had lower blood sugar levels than when they ate the bread alone.
So if you’re trying to lose body fat, is chugging apple cider vinegar the answer? Not so fast. While ACV may have health benefits for those without diabetes (both humans and rats), there isn’t yet conclusive evidence that shows what those benefits are. And even though apple cider vinegar may help diabetes patients control their symptoms, it should be considered an addition to a diabetes or prediabetes management plan, not a cure. If you’re thinking about adding ACV to enhance your overall health, the best option is raw, unfiltered apple cider vinegar with the mother in liquid form, which contains healthy bacteria and enzymes.
One interesting study out of the UK actually questioned whether apple cider vinegar’s purported effects on appetite and satiety aren’t due to vinegar’s health benefits at all, but rather its unpleasant taste. The results indicated that while vinegar intake does enhance satiety, the “effects are largely due to poor tolerability following ingestion invoking feelings of nausea.” Read: It’s not that people feel fuller after drinking vinegar, it’s that they don’t want to eat anything because they’re nauseated afterward. Not too promising.
“For most people, having more apple cider vinegar isn’t necessarily a bad thing, but it’s highly unlikely that it will lead to weight loss benefits,” says Rachel Trippett, MD, a family physician with the U.S. Public Health Service Indian Hospital in New Mexico. “You’re better off focusing on eating more whole foods like fruits, vegetables, and quality meats, and going to the gym than drinking apple cider vinegar.”
Are there drawbacks to apple cider vinegar safe for weight loss?
Still, if you’re on team ACV and want to try it, there are some downsides that you may want to consider…
- ACV can weaken tooth enamel. The acetic acid it contains can erode your tooth enamel. Weaker teeth can lead to dental problems down the line, including tooth decay. If you are going to have apple cider vinegar as the main ingredient and not, say, in a salad dressing, it’s best to dilute it with some water or try apple cider vinegar pills.
- ACV can mess with potassium levels. In some people, regular consumption of ACV has lowered potassium levels. If you’re already on a medication that can lower potassium, like some blood pressure medications, you’ll want to be cautious.
- ACV can alter insulin levels. While ACV may be beneficial to people with diabetes, it may also alter insulin levels. You should be particularly careful with vinegars and speak to your healthcare provider before increasing your apple cider vinegar intake.
Alternative to apple cider vinegar for weight loss
A better source for weight loss tips is a licensed healthcare provider, nutritionist, or dietitian. They can help design a program that allows you to safely lose weight, while considering your lifestyle, daily habits, any medications, and more.
Finally, an apple cider vinegar assessment.
For different groups of people over different metabolic situations, since pomegranates are not alone in the iced tea living in a blender full of compounds with different pharmacokinetic outcomes than what you get when taking them in pill or powder form, this paper looks at what metabolic responders get out of apple cider vinegar by examining latitude and longitude. So we know what these groups of people like. And again, this study from the Journal of Diabetes Care has revealed interesting results.
After taking the vitamin C and the placebo, after partially eating carbohydrates and a high-carb meal, we saw a marked improvement in insulin sensitivity in the group that was not fully diabetic. The study also revealed an 11% improvement in blood glucose control with the vinegar and an 18% with the placebo. Some people may wonder why this study didn’t have 100% improvement in both insulin sensitivity and glucose control. The concentration of vitamin C may not have been high enough to have the same effect as the placebo.
Adding apple cider vinegar to cancerous lesions can alleviate some of the symptoms. However, it is harder to prevent the disease from developing because insulin resistance is so significant.
Curcumin, found in turmeric, might activate the amp energy sensor. This could make the cells need more fuel and demand more energy. We think this might help treat cancer because increased energy could activate destruction processes that kill cancer. Curcumin stimulates these processes. Ginger or apple cider vinegar might also increase the potency of glucose entering the cell.
This is because its energy demand is high. Ginger is anti-inflammatory, so that it could protect the cells from inflammation-related side effects. If that energy sensor has twenty glut4 receptors instead of two, it could increase the potency of glucose interaction with the cell. Skin diseases would be good candidates because glut4, when dominant in the level of the skin, dominates as it does in muscles. Any of these compounds could be effective for diabetes because there is an insulin deficiency, and the cell fills up With carbohydrates in diabetes.
Models are still interesting though we see that there’s more glute for receptors on the surface of a cell. A small risk to try it out right. It’s not going to hurt anything. There’s like half a calorie and a little bit of ginger juice, so maybe a tablespoon of ginger juice or less, along with two tablespoons of apple cider vinegar and maybe a dash of curcumin or turmeric along with it, that could be a nice little cocktail to mix up based upon the research. No guarantees or promises, but very fascinating, especially if you’re someone walking that line of insulin resistance before type 2 diabetes. Remember, I’m not a doctor. I read the research and articulated it well, but this would be.
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