The health and wellness community is buzzing with interest in organic superfoods, making it a thrilling time to explore natural dietary enhancements. Among these, the combination of chia seeds and apple cider vinegar (ACV) has gained substantial traction. Each is celebrated for its rich nutritional profile and potential health benefits, particularly regarding digestive health, weight management, and overall well-being. This article delves into the potential benefits and considerations of combining chia seeds and apple cider vinegar in your diet.
What Makes Chia Seeds and Apple Cider Vinegar Special?
Chia seeds, tiny nutritional powerhouses derived from the Salvia hispanica plant native to Central America, have made significant waves in the health world. These seeds are packed with fiber, antioxidants, protein, and healthy fats, particularly omega-3 fatty acids. Apple cider vinegar, known as ACV, is known for its high content of acetic acid, which has been linked to various health benefits.
The Synergy of Chia Seeds and Apple Cider Vinegar
The synergy of these two superfoods tempts many curious minds to wonder: can this combination indeed bolster our health? When we combine chia seeds and apple cider vinegar, their synergistic effects can potentially amplify their individual benefits.
Health Benefits of Combining Chia Seeds and Apple Cider Vinegar
Weight Management
Incorporating chia seeds and apple cider vinegar into our diets can be simple and enjoyable. When used as part of a balanced diet, this duo may support weight management, promote digestive health, and stabilize energy levels throughout the day.
- Promoting Satiety: The high fiber content in chia seeds swells when mixed with liquid, creating a gel-like substance that fosters a sense of fullness. Most people find it effective to drink it in the morning or before meals to manage appetite.
- Stabilizing Glucose Levels: ACV's acetic acid is known to help regulate blood sugar spikes after meals.
Heart Health
ACV and Chia Seeds are two superfoods that have gained popularity for their numerous health benefits. The combination of Apple Cider Vinegar and Chia Seeds offers a holistic approach to heart health.
Read also: Nutritional Synergy: Chia & Yogurt
- Cleansing Blocked Heart Arteries: The combination of Apple Cider Vinegar and Chia Seeds works synergistically to cleanse blocked heart arteries. ACV helps in reducing plaque buildup in the arteries, while Chia Seeds provide essential nutrients that support heart function.
- Lowering Oxidative Stress and Inflammation: When combined and consumed on an empty stomach, they offer a powerful way to cleanse blocked heart arteries and promote overall heart health.
- Regulating High Blood Pressure: Both ACV and Chia Seeds have properties that can help in regulating blood pressure.
- Lowering High Cholesterol Levels: ACV has been shown to lower bad cholesterol (LDL) levels and increase good cholesterol (HDL) levels. Chia Seeds, with their high fiber content, can also help in reducing cholesterol absorption in the body.
- Improving Blood Circulation: ACV and Chia Seeds can help improve blood circulation by reducing inflammation and promoting the dilation of blood vessels.
Digestive Health
If you are suffering from any digestive health issues, make sure to add this holistic drink to your daily diet.
Other Potential Benefits
Previous Research Has Shown Apple Cider Vinegar Can Help With Weight Loss“The weight loss, improvement in glucose, and lipid levels are in line with other research,” says Czerwony.Although there aren’t a lot of controlled studies in humans on the impact of apple cider vinegar, there have been a few studies to show similar improvements in metabolic measures, including a randomized trial published in April 2018 in the Journal of Functional Foods.
How to Incorporate Chia Seeds and Apple Cider Vinegar Into Your Diet
With numerous ways to use these ingredients, incorporating them into our daily routine can be seamless and enjoyable.
Preparation
- Let the chia seeds soak in the water for 10-15 minutes until they form a gel. At least 10-15 minutes is recommended to allow them to fully absorb liquid and expand.
- Add in the apple cider vinegar and lemon juice, if desired.
Recipes
- Mix chia seeds and a splash of apple cider vinegar into your favorite smoothies for an added health boost!
Important Considerations
While both ingredients bring unique benefits to the table, it's crucial to remember that they are not miracle solutions. Instead, they should be integrated into a balanced diet that includes whole foods, regular physical activity, and mindful eating habits.
Dosage
Starting with 1 tablespoon is sufficient.
Read also: Healthy Chia Seed Pudding Ideas
Potential Side Effects
Absolutely! Though generally safe for most individuals, excessive consumption of apple cider vinegar may result in digestive discomfort. Some individuals may experience digestive discomfort when consuming larger quantities of either ingredient.
Caloric Density
Both ingredients are calorie-dense.
Digestive Issues
Excessive consumption of either ingredient can lead to digestive discomfort or irritation. It’s essential to monitor our bodies' responses and adjust accordingly.
Soaking Chia Seeds
Yes, soaking chia seeds before drinking is essential. Always soak chia seeds before consumption to avoid choking hazards. It prevents choking and maximizes their digestibility.
A Recent Study on Apple Cider Vinegar and Weight Loss
To explore the short-term effects of apple cider vinegar on young people who were overweight or had obesity, investigators in Lebanon recruited 120 participants (46 males and 74 females) between the ages of 12 and 25 years with a BMI between 27 and 34.
Read also: The Ultimate Guide to Chia Seeds on Keto
Study Design
Each participant was randomly assigned to one of four groups. Those in the first three groups were asked to drink 1 tsp, 2 tsp, or 1 tbsp of apple cider vinegar, diluted in 1 cup of water, once per day. Those in the fourth group were given a dummy (placebo) liquid.
Everyone was instructed to drink the ACV solution first thing in the morning on an empty stomach. The timing was chosen to avoid the potential influence of other food and drink, and to see if it helped reduce appetite, according to the authors.
Participants recorded what they ate in a diet diary and provided information on their physical activity. According to the authors, there was very little difference in diary entries and physical activity records between the groups, though they didn’t include that information in the study.
Key Findings
Key findings included:
- Compared with those given the placebo, the apple cider vinegar drinkers lost significant amounts of weight and reduced their BMI.
- The group that drank the highest dose, 1 tbsp, lost the most weight: The average weight dropped from about 170 pounds to about 154 pounds. The average BMI went from 30 to just over 27.
- The 2 tsp group average weight fell from 174 pounds to 158 pounds, and the 1 tsp group from 174 pounds to 163 pounds.
- All 3 different quantities of apple cider vinegar were also associated with significant reductions in waist and hip measurements and body fat ratio compared with the placebo group. Unlike with weight loss, there was no dose-dependent effect - the reductions were about the same in every group, said the researchers.
- Those who drank ACV also had lower blood sugar, triglycerides, and cholesterol, although these did seem to depend on the size of the dose, with the largest reductions among those taking 1 tablespoon once per day.
Caveats
The authors acknowledge the study was small, so the results may not be generalizable. Because it only lasted three months, it’s unclear how ACV side effects and efficacy might change or perform in the long-term.
Another factor to consider is that the group was also made up of teens and young adults, says Tenekjian. “It’s much easier to lose weight when you’re younger,” she points out.
Western diets also vary from the study group. diet is typically higher in saturated fats and concentrated sweets, and lower in whole grains, fruits, and vegetables, and so an American may not see the same positive results, says Beth Czerwony, RD, at Cleveland Clinic’s Digestive Disease and Surgery Institute in Ohio.
Important Considerations Regarding Apple Cider Vinegar
You should keep in mind a few things if you’re considering trying apple cider vinegar for weight loss. “Small doses - a spoonful or two diluted in water - are generally okay, but don’t drink large quantities,” says Tenekjian. It can damage the enamel of your teeth, so don’t drink it right before bed or let it linger in your mouth, and rinse with plain water after you drink it, she says.
Even though ACV can be found on the shelves of grocery stores everywhere, Czerwony doesn’t recommend drinking the vinegar-water mixture on a regular basis until you’ve discussed it with your primary care healthcare provider. “Given the potential of decreasing glucose levels, it may be counterproductive to add in ACV, as it may result in a negative interaction with other medications causing blood sugar to go too low, placing the patient at risk,” she says.
The Weight Loss Shown Is Promising, but More Research Is Needed
Although more research is needed, these findings suggest that apple cider vinegar might be a useful tool in helping with weight loss, says Tenekjian. “People ask me about this all the time, and I may take the conversation a little more seriously now - though I don’t know if I would proactively bring it up,” she says.
For someone who was really struggling with hunger and weight loss, despite trying a lot of other things, it might be worth a try, she says. “I would tell them there was limited evidence, but it’s not very risky and it’s not expensive,” she says. Still, ACV shouldn’t replace evidence-based approaches to weight loss such as diet, exercise, and FDA-approved medications, adds Tenekjian.
A Note on Apple Cider Vinegar Gummies
It’s important to note that the findings in this study were linked with drinking apple cider vinegar in water - not to taking apple cider vinegar gummies, says Tenekjian.
“Everybody wants to just take an apple cider vinegar gummy, but because of the way supplements are regulated, it’s not going to be a standardized dose, and they’re not tested.
ACV Chia Seeds For Heart Health: What To Keep In Mind?
If you are planning to add ACV with chia seeds into your daily morning routine, make sure to consult with a dietician or a doctor.