Is Apple Cider Vinegar Really Good for You?
Apple cider vinegar or ACV is one of those kitchen ingredients that’s been around forever. It is used in cooking, salad dressing, baking and as a preservative. In recent times, it has been getting a lot of attention as a healthy option but is apple cider vinegar really good for you?
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What is apple cider vinegar?
Apple cider vinegar is made from cider or apple must and this results in an amber coloured liquid. It can have a mistiness to it when it is made from unpasteurised or organic ingredients. The process involves crushing apples for the liquid then adding bacteria and yeast to start a fermentation process. Sugars are turned into alcohol. A second fermentation then turns it into vinegar by using special acid forming bacteria called acetobacter.
Back in the 1970s, people first started to talk about the plus sides of getting ACV in your diet. But before we start with the possible good stuff, a word of warning on the bad stuff. Vinegar is highly acidic and that means it can have a negative effect on anything it comes into contact with – throat, teeth and stomach to mention three. So while including it in salad dressings or other dishes can be a benefit, don’t drink the stuff straight. Plus, it will taste terrible!
Health benefits
Because apple cider vinegar doesn’t contain much in the way or vitamins or minerals and only trace amounts of things like copper, magnesium and potassium, there seem to be only limited benefits from including it in your diet. Yet research has shown that it does have potential if used in the right way.
Lowers blood sugar levels
One example is a study from the American Diabetes Association that found taking two tablespoons of ACV before bed can help reduce fasting blood sugars. Another study showed that it could help as part of a high carbohydrate meal to improve insulin sensitivity (in other words, how much insulin you need in your blood) for both diabetics and non-diabetics.
Helps with weight loss
Another interesting case is a study over 12 weeks that took place in Japan and found that the acetic acid in ACV would help with weight loss, reduce BMI and visceral fat in people who were overweight. It is also said to help with feelings of fullness, although this is doubtless around what else you eat with the ACV on it, rather than the vinegar alone.
Reduces the risk of heart disease
This claim about heart health comes from its ability to help reduce that bad cholesterol and therefore reduce the risk of heart disease. A word of caution, however – studies for this one have all been on rats so whether the same benefits exist for the human metabolism is so far unknown.
Other helpful benefits
Some of the other potential benefits of ACV are a little less world shaking and yet quite helpful if you suffer from any of these problems.
Helps get rid of indigestion
Indigestion is no joke and can be a real problem. If you are looking for a natural way to ease the symptoms, then apple cider vinegar may help. If you suffer from heartburn due to a low stomach acid level, then ACV might help. But if you suffer due to high stomach acid, then it will probably just make things worse as it is an acid itself.
Eases a sore throat
A little ACV mixed with cayenne pepper and honey is a popular folk remedy to cure a sore throat. Mix the ingredients with warm water to help them go down smoothly. Both honey and vinegar have anti-bacterial properties while the pepper can ease the pain. The combination is also good for breaking up sinus congestion.
Natural anti-bacterial properties
Because it is an acid-based liquid, ACV is good for its anti-bacterial properties. It is used for a host of things, although many are without scientific backing and are more folk remedies. These include cleaning and disinfecting around the house and the body (lice, warts, ear infections and nail fungus are all said to be cured by it – not sure I want to experiment though!)
In fact, Hippocrates, the guy who invented modern medicine was said to use it clean wounds some 2,000 years ago. It is also a preservative and is used to stop bacteria such as E. coli growing on food.
How to Make Your Own Apple Cider Vinegar
Making apple cider vinegar at home is a simple process that requires only a few ingredients and some patience. Here’s how to do it:
Ingredients
- 6-10 organic apples (any variety)
- 1 cup of sugar (or honey)
- Filtered water
- A large glass jar or container
- A cheesecloth or coffee filter
Instructions
- Prepare the Apples: Wash the apples thoroughly and cut them into small pieces, including the cores and peels. Optionally, use leftover apple scraps for this process.
- Mix Sugar Solution: Dissolve the cup of sugar in about 4 cups of filtered water. This will help in fermenting the apples to create the right conditions for vinegar production.
- Combine Ingredients: Place the apple pieces in the glass jar and pour the sugar water mixture over them. Add more filtered water if necessary, ensuring the apples are fully submerged.
- Cover the Jar: Cover the jar with a cheesecloth or coffee filter to keep dust out while allowing air to circulate. Secure it with a rubber band.
- Fermentation Process: Store the jar in a dark, warm place (around 60-80°F) for 3-4 weeks. Stir the mixture every few days to prevent mold from forming on the surface.
- Strain the Liquid: After the fermentation period, strain out the apple solids, keeping only the liquid.
- Second Fermentation: Pour the liquid back into the jar, cover it again, and let it ferment for an additional 3-4 weeks. Taste it periodically until it reaches your desired acidity.
- Store the Vinegar: Once ready, transfer the apple cider vinegar to a clean bottle for storage. It can be used in salads, cooking, or as a natural remedy.
With these straightforward steps, you can enjoy the benefits of homemade apple cider vinegar!
How can you use it?
Salad dressings
One of the easiest ways to get the possible benefits of apple cider vinegar into your diet without worrying about overdoing it is through your food and salad dressings are the most popular way to do this.
An example would be Apple Cabbage Salad with brown sugar cider vinaigrette. This salad uses cabbage, lettuce, apples, carrots and cauliflower for the substance and a mixture of brown sugar, mustard, mayonnaise and ACV for the dressing.
Berry dessert
Berries may not seem the immediate pairing with vinegar, but this isn’t the case with this dessert recipe. Mix fresh berries with ACV and almonds and serve it with a cream (in this case a cashew nut cream) for a tasty and beneficial dessert.
ACV detox
Another idea is known as the ACV detox and involves using a little of the vinegar into a glass of water as a detox. There’s some uncertainty as to the benefits of this so approach with caution. The idea is to take 1-2 tablespoons of ACV with 8 ounces of water and 1-2 tablespoons of a sweetener such as honey or maple syrup. Mix them and drink to help clean out your system.
Is apple cider vinegar good for you?
There’s a lot of vagueness about some of the potential health benefits of apple cider vinegar that makes me a little cautious about the whole thing. However, there are some other benefits that make sense – the anti-bacterial properties for example and the ability to preserve food.
Never take something if you are on medication without speaking to a doctor and always be cautious with so-called superfoods or healthy ingredients. Maybe just stick with a nice salad with a little ACV in the dressing!
