Apple Cider Vinegar Detox: Is It Worth Trying?
Detoxes are certainly "in" right now. Apple cider vinegar cleanses have also become the new must-dos. A mixture of apple vinegar with a variety of herbs and spices (e.g., cinnamon, honey, ginger, cayenne pepper, lemon juice) is one of the most popular cleanses.
Apple cider vinegar (ACV) has long been used in folk medicine for its supposed cure-all abilities; evidence shows that in some cases ACV can be beneficial to our health by reducing blood pressure, lowering cholesterol and blood pressure, increasing our immune system, relieving constipation, even regulate the body pH, and combating diabetes.
ACV has been making a strong comeback in recent years, as people have become more health-conscious. You've probably heard of apple cider vinegar detoxes before. But what exactly is apple cider vinegar, and do these cleanses work? Before you jump on the apple cider vinegar cleanse train, we need to see what the latest science says about these proposed health benefits. Essentially, consider adding these supplements for extra benefits:
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What Is an Apple Cider Vinegar Detox?
You may have thought that apple vinegar is only good for salad dressings. However, people from all over the world use apple cider vinegar in various other, more medicinal ways too.
Many people even use it as the main ingredient in an apple cider vinegar detox!The idea behind the “detox” is that raw, unfiltered apple cider vinegar still contains “the mother” in it. The mother contains good probiotics for the body, including vitamins, minerals, and certain enzymes. Apple cider vinegar with the mother is usually murky or cloudy.
Apple cider vinegar has been used for thousands of years for various purposes, including detoxification, dieting, and other benefits. According to some sources, Hippocrates, the father of medicine, promoted the health benefits of honey long before 400 BC. Since then, makers of Bragg Apple Cider Vinegar have been touting its health benefits for nearly 100 years.
Does ACV Detox Work?
Some people say apple cider vinegar has a myriad of health benefits. The main claim you should take seriously is that cider helps promote a healthy digestive system by having antimicrobial properties.
It’s the precise effects on the digestive system that lead to better nutrient absorption, which is a key factor in energy metabolism, and cholesterol removal. Apple cider vinegar can be used for optimal health, but it's still important to eat a healthy diet and live a balanced life so you can feel at your best
Apple Cider Vinegar Detox Recipe
- 1 or 2 tablespoons apple cider vinegar (raw, unfiltered)
- 8 ounces of pure or distilled water
- 1 to 2 tablespoons organic honey, maple syrup, stevia, or 4 drops of stevia
There are many variations in these basic recipes. Some people add lemon juice. Others add a dash of cayenne pepper to their recipes. With an apple cider detox drink, you consume this kind of drink regularly for a certain period — several weeks to a month or more. Some people choose to consume it thrice daily: upon waking, at midmorning, and again at midafternoon.
How to Detox Hair with Apple Cider Vinegar
Apple cider vinegar helps remove product residue and oils from your hair while adding shine. Mix two tablespoons of apple cider vinegar into a cup of water. Shampoo and condition your hair normally, and then pour the diluted vinegar onto your hair and don’t rinse. It's the easiest way to detoxify your hair.
Incorporate the rinse into your hair regimen a couple of times per week. Feel free to increase the amount you use in each wash/rinse. It's best to keep it around 5 tablespoons or fewer. Apple cider vinegar will keep your hair from drying out when you add baking soda, and it will also balance the pH of your scalp.
How Apple Cider Vinegar Detox Your Body
The body can detoxify itself. Many people use detox diets to start eating better by removing processed foods and introducing healthy whole foods. You may hear that ACV helps reduce appetite and even burns fat.
There’s evidence to suggest that adding ACV to your daily routine may be helpful for type 2 diabetes and high blood pressure. The supposed benefits you might gain from an apple cider detox include both internal and external ones. They include:
- Giving the body a healthy dose of enzymes
- Increasing potassium
- Supporting a healthy immune function
- Help with weight loss
- Promoting pH Balance in the Body
- Helping with healthy digestion
- Adding probiotics for the gut and immune system
- Help remove sludge toxins from the body
- Soothing skin and keeping it healthy
- Healing acne
One of the most well-known advantages of ACV is its potential weight loss effects. Is it true that raw apple cider vinegar melts away the body? In certain cases, yes. There is some evidence that consuming ACV regularly may assist with weight reduction. ACV is high in acetic acid, which research shows may promote feelings of fullness. Of course, when you're full, you tend to eat less food.
Furthermore, there is some evidence suggesting that ACV may help with fat burning. Researchers discovered that daily intake of ACV resulted in significant weight loss, belly fat reduction, and BMI decrease in a 12-week study of obese men. The researchers aren't sure what causes weight loss, but they do note a significant link. Apple cider vinegar's impact on your gut microbiome might be a contributing factor. Your digestive tract health affects almost every system in your body.
ACV has been shown to help promote a proper balance of bacteria in your gut by promoting the development of healthy bacteria while restricting the growth of harmful bacteria.
Reduce Blood Sugar
You may believe that the term "blood sugar" refers only to people with diabetes, but this is far from accurate. People with diabetes benefit greatly from having their insulin levels controlled, but high glucose levels in the blood can wreak havoc, whether you have diabetes or not.
If weight reduction is your objective, blood sugar control should be at the top of your list. Sugar cravings, energy dips, and overall tiredness are all possible symptoms of blood sugar imbalance.
If you've ever had a sweet breakfast like pancakes or waffles, you undoubtedly know that you'll crave more sugar for lunch. Apple cider vinegar has been proven in studies to help with blood sugar levels. It's claimed that ACV improves insulin sensitivity by boosting cell reactivity to the hormone to lower blood sugar.
Most of the research on ACV and blood sugar has been done in people with diabetes or insulin resistance, although it hasn't yet been studied in healthy individuals.
Effects on Triglycerides and Cholesterol
The 2009 study also tracked cholesterol and triglycerides. Fatty acids are types of lipids (fats) found in the blood. After 4 weeks of treatment, the animals showed reduced triglyceride levels. However, this may have been a result of the weight loss.
A recent Iranian study suggests that apple cider vinegar may help lower bad cholesterol and triglycerides in people with high cholesterol. However, the number studied was very small, and more extensive studies would be required to validate these findings.
High levels of blood lipids, such as triglycerides and cholesterol, are indicators of heart disease. Excess triglycerides and cholesterol can accumulate in the walls of your vessels, setting the stage for atherosclerotic plaques.
The acidity in vinegar has been shown to lower both triglycerides and cholesterol in the blood, according to research. It's believed to boost bile production by lowering cholesterol. Meanwhile, acetic acid in the liver inhibits the formation of triglycerides.
Many current illnesses are caused by inflammation and oxidative stress. Apple cider vinegar not only has antioxidant compounds but may also help in reducing inflammation.
ACV is also believed to be effective against a variety of germs, acting as a natural antibiotic. Candida, E. coli, and Staphylococcus are just a few of the germs that ACV may help to combat.
Boost Heart Health
It's important to keep your cholesterol levels in check because it reduces your risk of heart disease and stroke. Studies show that apple cider vinegar helps lower blood sugar levels by promoting the oxidation of fats, including LDL (bad) cholesterol and triglycerides that build up in the walls if levels are too high, which may help prevent heart disease.
Adding vinegar to the diet of animals that were fed a high-cholesterol diet reduced the level of cholesterol in their blood. The aforementioned study by Japanese researchers also tracked blood lipid levels. At week 4, the vinegar group had significantly lower triglycerides than the control group.
However, it could be that the vinegar-drinking groups lost a bit less weight than the control group. (As you lose fat, your triglycerides naturally decrease). And, although there is a buzz about adding cayenne pepper or any other spice to your ACV mix to lower blood pressure, the evidence remains to be proven.
Is Apple Cider Vinegar Detox Worth Trying?
Apple Cider Vinegar may not directly influence your detoxification pathways, but there is evidence that it can help you with a range of health conditions, including weight loss, metabolic support, and increased immunity.
ACV may help you lose weight by boosting your metabolism, lowering inflammation in your body, and supporting the immune system. On its own, ACV, is unlikely to provide life-changing effects. but there are various herbs and foods available that may be used to target your liver and help your body's natural detoxification processes more greatly.
Frequently Asked Questions:
How much apple cider vinegar do you drink to detox your body?
1 to 2 tbsp of Apple Cider Vinegar. 8 oz of water. Optional: add 1 to 2 tbsp of a sweetener of choice (usually honey, maple syrup, or Stevia).
How does apple cider vinegar help with belly fat?
Apple cider vinegar has approximately 22 calories per 100 grams, which makes it a low-calorie beverage that can help boost your calorie intake. Adding one tablespoon of apple cider vinegar into the glass of water before drinking it first thing in the morning may help burn belly fat.
Does apple cider vinegar clean out the gut?
ACV is naturally acidic, so if you don't have enough stomach acid, drinking ACV may help you increase your stomach acid levels to improve your digestion. It may help prevent gas and bloats by slowing down the rate your body digests food (or slows down digestion). ACV is also an anti-inflammatory, meaning it may help fight off bad bacteria in the stomach or intestines.
How does apple cider vinegar help with belly fat?
One cup of ACV has about 22 calories, which means it can be used as an effective low-calorie drink to help lose weight. Adding one tablespoon of apple cider vinegar to a glass of water before breakfast may help burn belly fat by helping you feel fuller for longer.
There isn't a lot of research to suggest that apple cider vinegar is a miraculous health cure, but the testimonials and reviews you'll find online can be compelling enough to convince you to give it a try. Most people can safely try apple cider vinegar to detox.
If you want to detox your body, the best thing you can do is to cut out refined sugars and processed foods and replace them with whole foods, like fresh fruit and vegetables, whole grains, and lean proteins.
If you're still interested in apple cider, it's a good idea to check first with your doctor before adding it to your diet. It’s especially true if you’re taking medications.