Ang ACV or apple cider vinegar ay isa sa mga kilalang “miracle food” pero hindi talaga clear kung totoo at anong benefits nito.
Sa mga na experience kong corporate counseling sessions, isa ang ACV sa laging tinatanong sa akin ng mga:
Gustong pumayat pero no time to exercise, or
May problema sa blood sugar and/or pre-diabetic na, at
Tingin nila kailangan nila ang ACV to “balance” the body’s pH
Kaya ito, i-share ko narin dahil baka ito din ang tanong sa isip ninyo
Q: Nakakapayat ba ang ACV? A: Pwedeng makatulong.
A study in Iran tested the effect of supplementing ACV on weight loss while following a reduced calorie diet (less 250kcal/d). Two groups followed the diet for 3mos but only one group was given ACV at 2 tablespoons per day. The grp with ACV intake lost more weight (8.8lbs vs 5lbs) and has lower hip circumference (2.3in vs 1.3in) compared to those who did not take ACV.
Application: it worked WITH CALORIE RESTRICTION. Kung dika magbabawas ng pagkain, wa epek din
Q: Nakakatulong ba ang ACV sa blood sugar control?
A: Pwedeng makatulong para sa mga taong walang diabetes.
In a small study consisting of 11 healthy individuals, it was found that blood sugar surge after a meal decreased by 54% when ACV is consumed after a high glycemic, bagel (bread) with butter and orange juice meal. However, blood sugar control was only experienced when the meal consumed has a high glycemic load.
Application: Kung mababa ang glycemic load ng meal mo, meaning mataas sa fiber, or may kasamang protein at fat ang breakfast mo, ex. oatmeal with full fat milk and boiled eggs, pwedeng hindi masyadong mag-epek ang ACV.
Note: Mixed pa ang evidences kung meron ba talagang benefits ang ACV sa insulin sensitivity ng mga diabetic patients. Wala pang final na sagot
Q: Nakakatulong ba sa pH balance ang ACV? A: Ang ACV ay less acidic kumpara sa ibang vinegars.
Ang pH ng ating katawan, especially sa blood, ay tightly regulated kahit may variability sa pH ng iba’t ibang bahagi ng ating katawan, example:
(1) skin: natural pH is 4-6.5
(2) urine: 4.6 - 8.0
(3) gastric: 1.35 - 3.5
(4) bile: 7.6 to 8.8
(5) serum: ~7.4
Ang pag-inom ng ACV ay maaring makacontribute sa alkalinity ng urine pH dahil sa “alkaline” minerals nito tulad ng potassium, calcium, at magnesium. Ngunit laging tandaan na hindi parehas ang changes sa urine pH at blood (internal) pH.
Application: Your body is in charge of tight control of blood pH. Ang pag-inom ng ACV ay walang clear epek sa blood pH.
Additional tips:
Apple cider vinegar is NOT NUTRIENT RICH though it contain small amounts of minerals such as calcium, magnesium, potasium, and iron. Wala parin tatalo sa NUTRIENT RICHNESS (aka nutrient density) ng isang whole foods and plant-based foods diet.
Kung napagdesisyunan nyo na mag-take ng ACV, siguraduhin ihalo ito tubig. To aid in wtloss: 1/2 to 1 tablespoon ACV + 240mL water. To aid in blood sugar control in healthy indiv: 1/2 tablespoon + 45mL water (but take note of the above details)
Mas mainam kung gagamit ng straw pag iinumin ang diluted ACV or mag-mouth rinse ng tubig dahil maari itong makasira ng enamel ng ngipin.
In summary, may potential health benefits ang pag-inom ng ACV ngunit kailangan isa-isip ang conditions kung kailan ito magiging effective. Para sa akin, kung ang goals mo ay ang mga nabanggit sa itaas , wala paring tatalo sa adequate calorie intake, whole foods-based diet, at regular exercise.