Does Apple Cider Vinegar help WEIGHT LOSS? PLUS more health benefits!
(upbeat music) – Hey there, Lacey here
with A Sweet Pea Chef. Welcome back. Today I wanna talk to you about apple cider vinegar. I wanna talk about: does it deserve all of the hype it gets; does it cure weight loss and diabetes and cancer and all that kind of stuff. Spoiler alert. Apple cider vinegar is pretty amazing it has a bunch of scientific
research behind it to show that it has a lot of value. And we’re gonna dive into
several of those valuable things that apple cider vinegar
can bring to your life if you start to incorporate it. So let’s get started. Oh, before I forget, make sure you are
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All right, so what the heck
is it apple cider vinegar? Have you wondered what it is? Well, it’s made from apples. Duh. But it’s something that is made from fermented apple juice. So the way that it’s made is you have apples and then you crush them and expose that to yeast. And then the natural sugars from the apple start to ferment and
that turns into alcohol. Similar to how you
would have wine be created. But then it’s fermented again and that turns the alcohols into what we now have as apple cider vinegar. I know, pretty cool, right? Let’s go over the major assumptions about apple cider vinegar and what people say that it does.
Apple cider vinegar helps with digestion; it lowers blood sugar levels; it improves insulin sensitivity; it helps you lose weight; it increases your feelings of satiety, meaning feeling full; it reduces belly fat; it lowers cholesterol; it lowers blood pressure; it helps with general heart health, and it slows the growth of cancer cells. Okay, so those are some really big and powerful health benefits. And the truth is, is
that apple cider vinegar is a really big nutritional powerhouse. It does help with all of
those things I just mentioned and I’m gonna dive into why it does that and how it does it. And how you can use it to your benefit. Many studies have been done on the effects of weight loss by using apple cider vinegar. And the results show that it does in fact help reduce weight loss. Even if all you do is incorporate some apple
cider vinegar into your diet with no other dietary changes, studies have found that it
does have a positive effect on weight loss. How does it do this? So first off, if you
drink apple cider vinegar diluted in water, it
will make you feel full.
So that allows you to not
feel hungry all the time which allows you to not eat which allows you to
lower your total calories which are gonna help with weight loss. It contains no calories so you can have it while fasting. So while you’re doing
intermittent fasting, during your fasting window, you would be able to have water mixed with some apple cider vinegar, have that help you feel full. And then continue your fast, which is a really powerful
thing for insulin production, which we will talk about in a second. So speaking of insulin, apple cider vinegar is really helpful for reducing your overall
blood sugar levels and your blood insulin sensitivities.
And why that’s helpful is because having less insulin being
produced and secreted means you’re gonna have less fat stored which means less weight gain. Another health benefit
of apple cider vinegar is that it can help
reduce your blood pressure. How does it do this? It helps control the hormone renin which is produced by your kidneys. And that is responsible
for helping to restrict and constrict your blood vessels. So, by helping to control that it helps to have normal blood pressure. Studies have shown that
consuming apple cider vinegar helps reduce your bad cholesterol, also known as LDL, and increases your good cholesterol, also known as HDL. So studies have shown that it improves your
cholesterol in a good way and decreases it in another good way.
Regarding digestion, apple cider vinegar helps
in several ways. It can help reduce heartburn; it can help with bloating
and inflammation; it can help keep you regular. So basically when you consume food you have that food in your stomach and proper digestion requires
certain levels of acid to break down that and get
all those enzymes going so that you can start to absorb your food and then start to pass it. So if you don’t have
the normal acid levels what’s gonna happen is
that’s gonna stop up and you’re gonna get bloated, you’re gonna get heartburn, it’s gonna be uncomfortable. Sound familiar? So what apple cider vinegar does, is it helps improve the acid levels in your stomach so that you can actually
help with digestion, get everything going more smoothly and then move everything along like it’s supposed to be. Some recent research has suggested also that apple cider vinegar has helped to reduce the growth of cancer cells. So while it will not replace treatment there is some interesting
research out there saying that there’s a chance that it could
reduce some cancer cells.
If you’re gonna be drinking it’s recommended to dilute it in water. So you gonna wanna have
a full glass of water and add one to two tablespoons
of apple cider vinegar into the water. You’re probably gonna wanna
start with one tablespoon to get started because it does have a bite to it. It is an acid so it’s gonna taste strong. Personally, because I like the bite and I’ve also become very used to it, I add two tablespoons into
about 20 ounces of water and I have that, particularly
during my fasting period. If you wanna be careful when you are having apple
cider vinegar all the time, I suggest using a straw to drink through because it can havaffecte the enamel of your teeth. So you don’t wanna be breaking that down by just putting acid on it all the time.
Consider how it would be if you just drank straight
lemon juice all day. Another way to add more apple
cider vinegar into your diet is to use it in salad dressings and just add it to your foods. It works great as an ingredient. I have a salad dressings video that has a few recipes in there that has some apple cider vinegar in them that are tasty. It’s just really easy to
turn it into a vinaigrette because it’s your acid, so you just use it as your
vinegar in a vinegarette. And it’s really tasty and it has a lot of
health benefits for you. You could also turn your apple
cider vinegar into a tonic and have it with a few extra flavors. So you could have your glass of water. You could mix in a little
bit of apple cider vinegar. Add in your lemon juice. Heck, you could even add in a
little shot of cayenne pepper for a little spice, which also has some weight
loss properties to it.
You could in a little
bit of ground cinnamon or some ginger, and add in whatever flavors work for you. All of those have
great health benefits and can add to the flavor of the tonic. If you find that you just need to add a little bit of sweetness, I would recommend adding in some raw honey and stirring that together. That’s not gonna
work if you’re fasting. But if you’re not and
you’re just wanting to incorporate more apple cider
vinegar into your diet, that is a good way and it
goes delicious in that tonic that I was just explaining. Also, you can have apple cider
vinegar either hot or cold. So if you would rather go and heat this and have it all in a nice cozy mug, that works as well. Or if you wanna have it chilled. Either way, you’re gonna get
the same health benefits. So research has shown that about 15 to 30 milliliters per day of apple cider vinegar
have the best benefits. So that means just one
to two tablespoons a day is really what you should be having.
And that’s a mixture
of any way you have it. So if you want it in a
drink or a salad dressing, all of that counts as the total. So keep that in mind as you’re adding in apple cider vinegar. It doesn’t have to be much. And maintain moderation. You don’t wanna have a ton of it. That’s not gonna help you any more than just having one to
two tablespoons a day. So my advice would be if you’re just getting started, start with one tablespoon a day and see how you feel with that, see how it tastes to you. You can even break that up
over the day. The reason why we don’t wanna have too much apple cider vinegar is that there could be
potential health hazards if you overconsume it.
Or for other people that
shouldn’t have it entirely. And like I mentioned before, it does have an impact
on your tooth enamel, so you don’t wanna be having a ton of it. Also, if you have a stomach
ulcer or a kidney problem, you’re gonna
wanna talk with your doctor before adding any apple cider vinegar because it is an acid and it can cause some irritation for you. And also when you have it, keep in mind that a little goes a long way. And it is not a miracle cure. It’s gonna help promote positive health in multiple areas of your
wellbeing and your health. But it doesn’t mean it’s
gonna cure everything and the more you have it,
the better you’re gonna be. You always balance things like this with a healthy diet and
some exercise to maintain a healthy lifestyle, rather than trying to
go to one specific thing to have that cure everything. This is just one small part of how to have overall well-being. So where are you at on the
apple cider vinegar debate? Do you love it, do you hate it, do you have it religiously every day? Share in the comments below.
Maybe add in any recipes that you love to have your
apple cider vinegar with. And make sure to give
this video a thumbs up to let me know that you enjoyed it and that you want me to make
more videos just like this. Thanks so much for watching. I’ll see you in the next video. Bye-bye.
For years, you were taught that “dieting”
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