Apple Cider Vinegar – An Ancient Remedy Worth Another Look

What is Apple Cider Vinegar and How is it Made?

Apple cider vinegar (ACV) is made by first exposing crushed apples to yeast, which digests the natural sugars in the apples and converts them into alcohol through a fermentation process.

Then acetobacter bacteria convert the alcohol into acetic acid by further fermenting the alcohol. This second fermentation gives apple cider vinegar its distinct sour taste and acidity.

Unfiltered, raw ACV contains strands of the “mother” - the bacteria and yeast responsible for the fermentation process. The mother gives ACV a cloudy, murky appearance. It provides probiotic benefits and is considered the source of many of ACV’s health benefits. Filtered ACVs will appear clear without the mother present.

In addition to acetic acid and probiotics from the mother, ACV also contains polyphenols - antioxidant plant compounds found in apples that provide health benefits.

The Importance of Acetic Acid for Health

The acetic acid in ACV is thought to be responsible for many of its health-promoting effects. Acetic acid is also naturally produced in our guts when the bacteria present there ferment indigestible fibers from our foods. This natural production of acetic acid by our gut microbiome improves various markers of metabolic health.

Consuming acetic acid in vinegar may provide similar benefits as the acetic acid produced in our guts. Studies show dietary acetic acid from vinegars can:

Evidence Behind the Purported Health Benefits of ACV:

Weight Loss: A few small human studies show that ACV may reduce body weight, BMI, abdominal fat, and appetite in obese individuals when consumed alongside a calorie-restricted diet. The appetite-suppressing effects of acetic acid and improved insulin sensitivity are likely to contribute to these effects.

Blood Sugar Control: Multiple studies demonstrate vinegar effectively reduces spikes in blood glucose and insulin levels after high-carbohydrate meals. The acetic acid in ACV appears to delay gastric emptying, improve cellular glucose uptake, and modulate insulin levels. These effects can benefit those with insulin resistance. However, diabetics should use caution when taking ACV alongside insulin medication due to potential interactions.

Heart Health: One study found ACV consumption lowered total cholesterol, LDL cholesterol, and triglyceride levels while raising HDL cholesterol. The polyphenols in ACV may also reduce LDL oxidation rates and atherosclerosis progression. However, more research is still needed to confirm these potential heart health benefits.

Antioxidant Status: The antioxidant polyphenols found in ACV can help reduce oxidative stress caused by reactive oxygen species and free radicals in the body. Limiting this cellular damage may help slow the aging process.

Antibacterial Properties: ACV has demonstrated antibacterial properties, likely due to its acetic acid content. It can inhibit the growth of and kill common foodborne pathogens like E. coli. For this reason, ACV is sometimes used as a natural food preservative.

Digestion: Many people report improved digestion, reduced acid reflux, fewer gas and bloating symptoms, and enhanced gut health from drinking small amounts of ACV. However, most evidence for effects on digestion is currently anecdotal.

How to Supplement with ACV

To obtain the benefits of ACV, always choose raw, unfiltered organic ACV containing the visible mother, which provides probiotics. Add 1-2 tablespoons to water and drink before meals. Start with smaller doses of around 1 tsp and work up to higher doses gradually to minimize side effects like nausea or acid reflux symptoms. Rinse your mouth after drinking ACV diluted in water to prevent enamel erosion from the acidity. ACV tablets can also be used as an alternative if the taste is unpalatable.

Those with gastroparesis, on insulin or blood thinners, or any other medications should consult their physician before supplementing with ACV.

In Conclusion:

While more research is still needed, ACV is a promising and time-tested supplement that may provide a number of health benefits when used consistently as part of a healthy lifestyle. The combination of acetic acid, probiotics, and polyphenols make it beneficial for digestion, blood sugar control, weight management, and heart health for some individuals. Moderation and paying attention to individual tolerance are key when using ACV.

ACV Recipes to Try at Home

Antioxidant Lemon Apple Cider Vinegar

Anti-inflammatory Ginger Apple Cider Vinegar

Metabolism Boosting Cayenne Apple Cider Vinegar

For each drink, adjust ingredient amounts based on your personal taste preferences. You can also add ice and serve over ice if you prefer a chilled beverage. Drink your apple cider vinegar concoction slowly and pay attention to your body's response.