It’s no secret that almost everyone has tried drinking apple cider vinegar as a health hack as seen on social media, but when I heard that celebrities like Victoria Beckham were fans of drinking apple cider vinegar before meals as part of her morning routine, I was intrigued.
The thought of gulping a spoonful of this tangy, fermented apple drink first thing in the morning sounds like an immediate no, but I needed to know what makes this pungent drink a hit, especially before meals.
Turns out, apple cider vinegar has some fascinating benefits when incorporated into a mealtime routine.
The benefits of apple cider vinegar before meals
According to Healthline, apple cider vinegar is rich in acetic acid, probiotics, and antioxidants, which may help support digestion, blood sugar balance, and even weight management.
Blood sugar control
Drinking a small amount of apple cider vinegar before a carb-heavy meal can help slow down stomach emptying, which may prevent sharp spikes in blood sugar. This slower digestion gives your body more time to absorb glucose and regulate insulin, making it a helpful addition for anyone mindful of blood sugar levels.
Even just 4 teaspoons (or 20 ml) of apple cider vinegar diluted in water before eating can offer a smoother, more balanced blood sugar response.
Potential aid for PCOS
Some studies have hinted that apple cider vinegar may also benefit women with polycystic ovarian syndrome (PCOS), a condition often linked with insulin resistance. By drinking around 1 tablespoon of ACV mixed with water after meals, some women have reported more regular menstrual cycles and improved hormone levels.
Aiding weight loss goals
Some people find that apple cider vinegar can support weight management. Taking 1-2 tablespoons daily may slightly suppress appetite, making it easier to stick to healthy portion sizes. It’s important to remember, though, that apple cider vinegar is no quick fix; it’s most effective when paired with a balanced diet and active lifestyle.
Supporting digestion
Apple cider vinegar may help enhance digestion by raising the stomach’s acidity, making it easier to break down proteins and other nutrients. While there’s limited research specifically on apple cider vinegar’s digestive benefits, some people find that a tablespoon before meals helps them feel less bloated and more comfortable.
Possible downsides of drinking apple cider vinegar
While apple cider vinegar has its benefits, it’s not for everyone, and it should be used thoughtfully. Some downsides of regularly consuming apple cider vinegar are:
Tooth enamel: Apple cider vinegar’s acidity can erode tooth enamel over time, so it’s best to drink it diluted and through a straw, followed by rinsing your mouth with water.
Digestive upset: For some, apple cider vinegar may cause discomfort or acid reflux, especially if consumed in large amounts.
Medication interactions: If you’re taking medications, particularly for diabetes or potassium regulation, consult a healthcare provider before starting an apple cider vinegar routine, as it could interact with certain drugs.
How to take apple cider vinegar before meals
It’s important to note that to enjoy apple cider vinegar safely is to use a small, diluted dose. Here’s a simple way to start incorporating it into your routine:
- Mix 1-2 teaspoons of apple cider vinegar into a glass of water. Avoid drinking it straight, as this could damage your teeth and digestive lining.
- For the best results, drink the apple cider vinegar mixture about 10-15 minutes before your meal.
- If the taste is a bit strong for you, try adding a splash of honey or a pinch of cinnamon to make it more enjoyable.
Apple cider vinegar has some solid health benefits, especially if you’re looking to manage blood sugar or enhance digestion. Just remember that moderation and dilution are key to reaping the benefits without overdoing it.
Whether you’re trying to curb sugar spikes, support digestion, or experiment with a new health habit, a little apple cider vinegar before meals might be worth a try.
Compiled by: Maegan-Leigh Jacobs
First published by Food & Home
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