Morning Ritual or Myth? Investigating the Science behind drinking Apple Cider Vinegar on an Empty Stomach

People have a variety of morning rituals and every person follows their own preferred routine to start the day. Some begin with warm water on an empty stomach, while others opt for water mixed with lemon or honey. One such popular practice among these is the use of apple cider vinegar first thing in the morning on an empty stomach. Apple cider vinegar has been used for centuries as a natural remedy for good health. It is considered as a natural potion for weight loss, good gut health and maintaining blood sugar levels.

What is Apple Cider Vinegar?

Apple cider vinegar is prepared by fermenting raw apples. One method of preparing apple cider vinegar is by slicing a large amount of raw sour apples into a bucket. Then add sugar and water in proportionate quantities to the bucket and cover it with a cloth. The cloth prevents the sugar from turning into alcohol. It is then kept in a dark room at room temperature. Stirring the mixture everyday prevents it from molding. Bubbles start appearing in the mixture usually after 1-2 weeks. The bubbles slow down after 2-3 weeks. After almost 3-4 weeks, the vinegar gets ready to be used.

Uses of Apple Cider Vinegar:

Apple cider vinegar is used in various ways, from health remedies to household cleaning. Here are some common uses of apple cider vinegar:

• To lower cholesterol and blood sugar levels: Apple cider vinegar has proven to be beneficial for people with diabetes and cholesterol problems. Drinking apple cider vinegar mixed with water has shown to reduce cholesterol in patients. Patients have seen a significant change in their cholesterol levels before and after the use of apple cider vinegar. Consuming Apple Cider Vinegar every morning keeps the cholesterol levels in check and helps to lower bad cholesterol (LDL) and triglycerides. Studies show that taking apple cider after a heavy meal high in carbohydrates reduces the sugar levels in the blood.
• As a salad dressing: Apple cider vinegar is used mostly as a dressing for salads. It adds a different flavor to the salad especially if used with olive oil.
• As a preservative: People use apple cider as a preservative of food. It helps to deactivate enzymes and kills any bacteria that can possibly spoil food.
• As a cleaner: Apple cider vinegar is often used as a commercial cleaning agent. Because of its antibacterial properties, apple cider is a number one choice for cleaning greasy or moldy places. For domestic purposes, it is often used for cleaning microwaves, greasy pots, bathroom dirt, tiles and floorings etc. For this, mix 1 cup of water with half a cup of apple cider vinegar.
• For washing fruits and vegetables: Many fruits and vegetables in the market are covered with pesticides residue. They pose a major health concern for many people. Therefore it is necessary to wash these fruits and vegetables thoroughly when brought home. Using apple cider to clean fruits and vegetables removes these harmful chemicals and helps kill bacteria on the food.

Benefits of Apple Cider Vinegar:

Here are some benefits of apple cider vinegar based on research and popular use:

• Supports Digestion: Apple Cider Vinegar helps to improve digestion. It helps to break down food by increasing the production of stomach acid. Apple Cider can help improve with metabolism through enhanced nutrient absorption. It also aids in reducing bloating or discomfort.
• Blood Sugar Regulation: Research suggests that Apple Cider aids in lowering blood sugar levels and improving insulin sensitivity.
• Weight Management: Using Apple Cider makes a person feel full and thus makes the food intake less. It therefore reduces calorie intake and supports weight loss. It also aids in stimulating digestive enzymes. Apple Cider in the morning regularly encourages steady and gradual weight management.
• Antimicrobial Properties: Due to its antibacterial properties, Apple Cider Vinegar helps to fight harmful bacteria. It improves the skin when applied to it.
• Detoxification: It’s often believed that Apple Cider has detoxing effects which helps to balance the pH level in the body and cleanses the liver for better function (scientific evidence is limited). Consuming apple cider in the morning regularly helps to flush out any toxins in the body.
• Improved Skin Condition: Using diluted Apple Cider Vinegar acts as a toner when applied to skin. It helps to balance the skin’s pH levels. It also helps in reducing acne and contributes to a radiant skin. Making it habitual in the morning helps to support skin health.

Using Apple Cider Vinegar with caution:

While apple cider vinegar has many benefits, however, it should be used with caution. It should always be used in diluted form, mixed with water. Undiluted vinegar may cause harm to the teeth enamel and irritate the throat or stomach. Due to its acidic nature, it may erode the outer protective layer of the tooth, the enamel. It may also upset the stomach, heartburn or nausea as using it undiluted may increase the pH of the body. Consuming apple cider undiluted may cause irritation in the throat and may cause sore throat. If a person is already taking any medications, apple cider may potentially react with any medications like insulin, diuretics or heart medications. Always use it in diluted form and consult healthcare if any reaction or irritation occurs in the body.

Conclusion:

Adding apple cider vinegar to your morning routine has several potential health benefits. However, it’s important to understand that the results are not immediate and are time taking. It typically requires consistent use over time to notice any effects. While some studies suggest that apple cider vinegar has potential beneficial aspects on the health, the scientific evidence remains limited in literature. As with anything, everything in moderation is the key. Consuming small, diluted amounts may be beneficial, but taking it in large quantities or in its undiluted form can be harmful to the body.