What is apple cider vinegar?
Apple cider vinegar is a type of vinegar made from an apple cider and has a pale to medium amber color. It is made by crushing apples, squeezing out the liquid, and adding bacteria and yeast.
This starts the fermentation process and the sugars from the juice turn into alcohol. Once this is complete, the alcohol is converted into vinegar by an acetic acid-forming bacteria. The acetic acid and the malic acid give vinegar its sour taste.
Apple cider vinegar makes some great salad dressings and marinades.
What does it do?
For thousands of years, vinegar has been used in various cooking, household, and medical applications.
Apple cider vinegar has been the most popular in the natural health community. It claims many benefits such as weight loss, lower blood sugar levels, and even can improve symptoms of diabetes.
What are the benefits of taking apple cider vinegar?
While there are many folk remedies and scientific benefits, let's go over some of the most popular benefits.
It has potent biological effects
Organic, unfiltered apple cider vinegar contains strands of proteins, enzymes, and bacteria that is responsible for many of the health benefits. It also does not contain many vitamins or minerals, although it does contain a small amount of potassium.
A quality apple cider vinegar will also contain some amino acids and antioxidants.
It kills various types of bacteria
While not confirmed by scientific research, vinegar kills pathogens and has been traditionally used to clean and disinfect household items. Many claim it can treat nail fungus, lice, warts, and ear infections.
Vinegar is a natural way to preserve your food. Studies show it inhibits bacteria like E. coli and keeps food from spoiling.
It helps lower cholesterol and fights heart disease
Apple cider vinegar has been shown to reduce blood pressure and lower your cholesterol and triglyceride levels.
It also may contain the antioxidant chlorogenic acid, shown to protect LDL cholesterol from becoming oxidized.
It lowers blood sugar levels, fighting diabetes
Patients with type 2 diabetes, listen up.
Elevated blood sugar affects people with diabetes as well as people who do not have diabetes. While everyone should stay away from refined carbs and sugars, vinegar can improve insulin sensitivity and blood sugar levels.
It makes you feel full
Always hungry? Still gaining weight? It sounds like you have a satiety problem.
Apple cider vinegar helps you eat less food and feel as if you ate too much. Taking some apple cider vinegar along with a high carb meal increases your feeling of being full.
Maintaining satiety and keeping your mind off of food is a guaranteed way to lose weight.
How much should you take?
Common doses range from one to two teaspoons all the way up to one to two tablespoons.
We don't recommend taking more than this, the acetic properties may have harmful effects.
The easiest way to get more apple cider vinegar incorporated into your diet is with cooking. You can make salad dressings, marinades, and even a homemade mayo.
The less tasty approach is to dilute it with water and drink it.
Are there any side effects?
Apple cider vinegar is very safe and there are no side effects noted with normal consumption.