Cider Diet

Ciders and vinegars have been used as folk remedies throughout history. In fact, Columbus reportedly used cider vinegar on his ships to prevent scurvy and clean open wounds. In the modern era, studies have brought to light evidence that shows some modern health benefits in following a diet containing apple cider vinegar, especially for weight loss and type 2 diabetes. Always consult your doctor before adding cider vinegar to your diet.

Weight Loss

In a study published in 2009 by Tomoo Kondo et. al in The Journal of Agricultural and Food Chemistry, it was found that adding acetic acid as found in cider vinegar to the diet of rats slowed the accumulation of body fat and liver lipids. Acetic acid is created during the fermentation process of vinegar, wine and cider. It gives cider vinegar its sour flavor. An earlier study from 2005 in the European Journal of Clinical Nutrition showed that vinegar increases satiety after a meal of bread as well as lowers glucose and insulin responses. Both effects are key to weight loss success.

Diabetes

The effect of cider vinegar on glucose and insulin levels has potential benefits for people with type 2 diabetes. The American Diabetes Association recommends taking vinegar at bedtime to moderate waking glucose levels in adults with type 2 diabetes; vinegar has been shown to reduce fasting glucose levels by 4 to 6 percent. They also note that the effect of the vinegar was increased by about 4 percent in subjects who took it in conjunction with cheese.

Digestion

According to Patricia Bragg, ND, Ph.D., of Bragg Health Products, apple cider vinegar aids in digestion because it stimulates the flow of enzymes and saliva in the mouth. Digestion begins in the mouth with mastication, so additional saliva and enzymes in the mouth can be helpful. Bragg recommends mixing 2 teaspoons of raw apple cider vinegar in a glass of water and then sweetening it with honey, real maple syrup or, for diabetics, a natural, no-sugar sweetener. For optimal digestive results throughout the day, she recommends consuming one glass of this mixture upon waking up in the morning and drinking a second glass in the afternoon.

Other Health Claims

A quick Internet search of apple cider vinegar will bring up many health claims beyond those mentioned here. Apple cider vinegar is used in folk medicine to treat acne, prevent food poisoning and muscle fatigue after exercise, and alleviate symptoms of arthritis and gout. Some studies have even been done on the effect of vinegar on cancer cells. Most of these claims have very little research behind them and cannot be backed up with scientific proof. Unpasteurized apple cider vinegar does contain 11mg of potassium per serving alongside a host of other minerals and enzymes which have been shown to be essential components of the human diet; thus, it can be considered a healthy addition to any diet.

Warning

Cider vinegars and other fermented products are highly acidic and can cause stomach upset when taken undiluted. Also, the long-term effects of daily use could include lowered potassium levels and a loss of bone density. Consult your doctor before starting a daily regimen of apple cider vinegar.