Apple cider vinegar (ACV) is a popular kitchen staple with a long history as a health remedy. Made from apple must or cider, it has a pale to medium amber color. When unpasteurized or raw, ACV contains the “mother of vinegar,” a mix of bacteria that makes it look denser and less clear. It’s commonly used in salad dressings, marinades, vinaigrettes, and as a preservative.
The Making of Apple Cider Vinegar
To make ACV, juice is extracted from crushed apples and fermented with yeast to convert sugars into alcohol. Then, bacteria turn this alcohol into vinegar through a second fermentation process, resulting in ACV’s unique acetic and malic acids.
People have long used ACV for its potential health benefits, such as preventing the flu, removing warts, disinfecting oral and skin areas, aiding digestion, boosting the immune system, and improving blood circulation.
Consuming Apple Cider Vinegar
You can take ACV as a supplement in its natural or dehydrated form, but it’s very acidic and should be diluted. Mix 1-2 tablespoons in a glass of water and drink it with meals once or twice a day to avoid damaging your tooth enamel or esophagus.
ACV supplements are available as capsules, tablets, and powders. Since these products aren’t well-regulated, it’s essential to follow the label instructions closely.
Apple Cider Vinegar and Weight Loss
ACV has been promoted for weight loss. Some studies suggest it might activate certain genes that help break down fats, although the effect is likely minor. It may also help you feel full longer, potentially decreasing your overall calorie intake. However, more research is needed to support these claims.
Apple Cider Vinegar and Blood Sugar Levels
ACV contains chromium, which may influence insulin levels, making it potentially helpful for people with high blood sugar or type 2 diabetes. Some researchers believe ACV can slow down starch digestion, which could help moderate blood sugar levels. Consult a healthcare provider before adding ACV to your diabetes management plan.
Apple Cider Vinegar and Digestion
ACV is thought to support digestion due to its natural enzymes and potential prebiotic properties, which can feed beneficial bacteria in the intestines. The “mother” in unfiltered ACV adds probiotics that improve gut health, boost the immune system, and potentially enhance bowel regularity. Its acidity may also aid in breaking down food for better nutrient absorption, possibly alleviating constipation for some people.
Contraindications
Despite its benefits, ACV is very acidic and should be used cautiously. It can irritate the esophagus and worsen conditions like gastroparesis, where the stomach empties slowly. The acetic and malic acids in ACV can also lower blood pH, possibly affecting kidney function and bone health. Always consult with a healthcare provider before adding ACV to your diet, especially if you have existing health conditions.
