(upbeat music) – Hey there, Lacey herewith A Sweet Pea Chef.
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.
Apple cider vinegar is pretty amazing it has a bunch of scientificresearch behind it to show that it has a lot of value.
And we're gonna dive intoseveral of those valuable things that apple cider vinegarcan bring to your life if you start to incorporate it.
So let's get started.
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All right, so what the heckis apple cider vinegar? Have you wondered what it actually is? Well, it's made from apples.
But it's actually 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 they start to ferment andthat turns into alcohol.
Really similar to how youwould have wine be created.
But then it's actually 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 loose 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, isthat apple cider vinegar is a really big nutritional powerhouse.
It does help with all ofthose 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 applecider vinegar into your diet with no other dietary changes, studies have found that itdoes have a positive effect on weight loss.
How does it do this? So first off, if youdrink apple cider vinegar diluted in water, itwill make you feel full.
So that allows you to notfeel hungry all the time which allows you to not eat which allows you tolower your total calories which is gonna help with weight loss.
In fact, it contains no calories so you can actually have it while fasting.
So while you're doingintermittent fasting, during your fasting window, you would actually 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 powerfulthing for insulin production, which we will talk about in a second.
So speaking of insulin, apple cider vinegar is really helpful for reducing your overallblood sugar levels and your blood insulin sensitivities.
And why that's helpful is because having less insulin beingproduced and secreted means you're gonna have less fat stored which means less weight gain.
Another health benefitof apple cider vinegar is that it can actually helpreduce your blood pressure.
How does it do this? It helps control the hormone renin which is produced from your kidneys.
And that is responsiblefor helping to restrict and constrict your blood vessels.
So, by helping to control that it helps to have normal blood pressure.
Studies have shown thatconsuming 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 actually improves yourcholesterol in the good way and decreases it in another good way.
Regarding digestion, apple cider vinegar helpsin a number of ways.
It can help reduce heartburn; it can help with bloatingand inflammation; it can help keep you regular.
So basically when you consume food you have that food in your stomach and proper digestion requirescertain levels of acid to break down that and getall those enzymes going so that you can start to absorb your food and then start to pass it.
So if you don't havethe normal acid levels what's gonna happen isthat'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 actually helps improve the acid levels in your stomach so that you can actuallyhelp 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 interestingresearch out there saying that there's a chance that it could actuallyreduce some cancer cells.
If you're gonna be drinking it it's recommended to dilute it in water.
So you gonna wanna havea full glass of water and add one to two tablespoonsof apple cider vinegar into the water.
You're probably gonna wannastart 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 intoabout 20 ounces of water and I have that particularlyduring my fasting period.
You wanna be careful when you are having applecider vinegar all the time, I suggest using a straw to drink through because it can have an effecton your enamel on 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 straightlemon juice all day.
Another way to add more applecider vinegar into your diet is to use it in salad dressings and just add it to your foods.
It works great as an ingredient.
In fact I have a salad dressings video that has a few recipes in there that has some apple cider vinegar in them that are really tasty.
It's just really easy toturn it into a vinaigrette because it's your acid, so you just use it as yourvinegar in a vinegarette.
And it's really tasty and it has a lot ofhealth benefits for you.
You could also turn your applecider 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 littlebit of apple cider vinegar.
Add in your lemon juice.
Heck, you could even add in alittle shot of cayenne pepper for a little spice, which also has some weightloss properties to it.
You could in a littlebit of ground cinnamon or some ginger, and add in whatever flavors work for you.
All of those have reallygreat 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.
Definitely that's not gonnawork if you're fasting.
But if you're not andyou're just wanting to incorporate more apple cidervinegar into your diet, that is a good way and itgoes delicious in that tonic that I was just explaining.
Also, you can have apple cidervinegar either hot or cold.
So if you would rather go and heat this up 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 getthe same health benefits.
So research has shown that about 15 to 30 milliliters per day of apple cider vinegarhas the best benefits.
So that means just oneto two tablespoons a day is really what you should be having.
And that's a mixtureof any way you have it.
So if you want it in adrink 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 definitely maintain moderation.
You don't wanna have a ton of it.
That's not gonna help you anymore than just having one totwo 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 upover the course of the day.
The reason why we don't wanna have too much apple cider vinegar, is that there could bepotential health hazards if you over consume it.
Or for other people thatshouldn't have it entirely.
And like I mentioned before, it does have an impacton your tooth enamel, so you don't wanna be having a ton of it.
Also, if you have a stomachulcer or a kidney problem, you're definitely gonnawanna talk with your doctor before adding any apple cider vinegar because it as 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 yourwellbeing and your health.
But it doesn't mean it'sgonna cure everything and the more you have it, the better you're gonna be.
You always balance things like this with a healthy diet anddefinitely some exercise to maintain a healthy lifestyle, rather than trying togo to one specific thing to have that cure everything.
This is just one small part of how to have overall wellbeing.
So where are you at on theapple 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 yourapple cider vinegar with.
And make sure to givethis video a thumbs up to let me know that you enjoyed it and you want me to makemore videos just like this.
Thanks so much for watching.
I'll see you in the next video.