What’s The Big Deal With Apple Cider Vinegar?

Apple cider vinegar is a staple of the natural food community.

It’s found in many foods and recipes and you may already have some in your kitchen.

The benefits to your health of apple cider vinegar include improved symptoms of diabetes, its properties as a cardiovascular health solution, weight loss, and the list goes on.

Apple cider vinegar is a time-tested, ancient remedy backed by scientific research.

Let’s take a look at some of that science today.

What Is Apple Cider Vinegar?

Apple cider vinegar is made using a two step process similar to that used for beer and wine.

First, yeast is added to juiced or crushed apples (or apple pieces and water) and allowed to sit for a period, fermenting the sugar and converting it to alcohol.

Second, bacteria mixes with the alcohol solution causing it to ferment further and turning the alcohol into acetic acid-the main vital component in vinegar.

Unfiltered apple cider vinegar contains strands of protein, probiotics, and enzymes which give it a cloudy appearance.

Quality apple cider vinegar provides some amino acids, antioxidants, and a small amount of potassium, though it’s low in vitamins and other minerals.

Health Benefits Of Apple Cider Vinegar

Naturally high in acetic acid and low in calories, apple cider vinegar has potent health properties.

Studies show that apple cider vinegar can help improve a range of health conditions, including heart disease, obesity, cancer, and bacterial/fungal infections.

1. It Can Help Manage Type 2 Diabetes

Patients with type 2 diabetes have seen the most success using apple cider vinegar.

However, you may have experienced problems with high blood sugar even if you are not diabetic.

In that case, it’s a good idea to maintain a healthy blood sugar level, avoiding sugar and refined carbs.

Apple cider vinegar can help with that.

A 2018 study by Siddiqui et. al. showed that it can improve your insulin sensitivity and insulin responses¹.

In the study, it revealed apple cider vinegar has a significant effect on decreasing your levels of HbA1c, or glycated hemoglobin.

This is significant, since the higher your levels of glycated hemoglobin, the higher your risk of complications from diabetes.

Another study, this one by Johnson, Kim, and Buller, found that for those with insulin resistance, apple cider vinegar can improve insulin sensitivity².

Because of these benefits, apple cider vinegar may help if you’re diabetic, pre-diabetic, or not diabetic but have other concerns about keeping your blood sugar levels stable.

If you’re taking medication to regulate your blood sugar, check with your doctor before incorporating apple cider vinegar into your regimen.

2. It Can Help With Weight Loss

Studies show that apple cider vinegar can help control your appetite, help you eat fewer calories, and help you to lose weight.

If you take it with a high-carb meal, it can help you feel fuller longer, helping you eat fewer calories later in the day.

A twelve-week study, published in 2009, showed that obese people who took apple cider vinegar daily experienced a reduction in body fat and weight loss³.

Another study, by Kondo, Kishi, Fushimi, and Kaga, found that acetic acid can suppress accumulation of body fat⁴.

It’s important to remember that combining it with a healthy lifestyle and diet will be the most effective way for you to lose weight and see results.

3. It’s Good For Your Heart

Heart disease is the world’s leading cause of premature death.

Biological factors determine your relative risk of heart disease.

Animal studies show that these “risk factors” can be improved by taking apple cider vinegar.

A 2006 study showed that rats fed a cholesterol rich diet and who were also fed acetic acid had a reduction in serum cholesterol and triglycerides⁵.

A 2001 study conducted on rats with hypertension showed apple cider vinegar reduced and prevented high blood pressure, a major risk factor for heart disease and kidney issues⁶.

Daily consumption of apple cider vinegar can lower your blood pressure, reduce your triglycerides, and lower your cholesterol.

These benefits combined with improved insulin sensitivity, lower blood sugar, and weight loss can reduce your risk of heart disease.

4. It Can Kill Harmful Bacteria

Acetic acid, the main ingredient in vinegar, kills harmful bacteria and prevents them from growing.

A 2018 study by Yagnik, Seraphin, and Shah found apple cider vinegar to be effective against E. coli, Staphylococcus, Candida, and other harmful microbes⁷.

Another study, this one in 2005, used an apple cider vinegar solution to kill Salmonella on arugula leaves⁸.

Throughout history it has been used to clean, sanitize, disinfect, and as a natural food preservative.

Apple cider vinegar is a safe and natural way to improve your health and kill unwanted germs around your home.

5. It May Play A Role In Fighting Cancer

There is a lot of mixed information online about the cancer fighting effects of apple cider vinegar.

But some of it is based in science.

Numerous animal and lab studies on isolated cancer cells show that various types of vinegar can kill them.

A leukemia cell study showed both cancer killing and cancer prevention properties in vinegar made from Japanese sugar cane⁹.

It is possible that one day vinegar could be used to help prevent cancer but further research needs to be carried out to verify and understand these findings before it can be recommended.

Should You Take Apple Cider Vinegar?

As you read above, apple cider vinegar is a natural solution with some supporting science.

There are claims that haven’t been researched or medically proven.

This does not mean that the claims are false – perhaps they’ve just yet to be studied or proven.

It’s not a cure-all or a magic potion, but it’s generally well tolerated when used in moderation, and has many proven health benefits.

If you are on medication or have certain health conditions, talk to your naturopathic doctor before adding apple cider vinegar to your health regime.

Also, since apple cider vinegar is an acid, be careful to rinse out your mouth with water after you drink it. This prevents the acid from eroding your tooth enamel.

How To Make Your Own Apple Cider Vinegar

Believe it or not, it’s pretty easy to brew your own apple cider vinegar at home using apple scraps.

What you’ll need:

• Glass jar (quart/litre, but feel free to make a larger amount) with the lid (save for later)
• An unbleached coffee filter or small piece of fabric
• a rubber band
• Apple peelings and/or cores
• Water
• Sugar (1 tablespoon/15 ml per cup/250 ml of water)

Instructions:

Fill the jar ¾ full with the apple scraps.

Dissolve the sugar in the water and pour over the apple pieces until they’re completely covered (leaving some room at the top of the jar).

Cover the jar loosely with the coffee filter/fabric and secure with the rubber band. Set in a cool dark place for 2 weeks.

Stir every few days, skimming the surface for any film that may form.

After two weeks, strain the liquid and discard/compost the scraps.

Re-cover and allow to set another 2-4 weeks.

Your vinegar is ready when it has that distinct smell and taste.

Once your vinegar is to your liking, simply cap the jar with a lid and store it in the refrigerator.

Your vinegar is self preserving and won’t go bad.

Use and enjoy your homemade vinegar just as you would the store-bought kind!

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954571
2. https://care.diabetesjournals.org/content/27/1/281.long
3. https://www.ncbi.nlm.nih.gov/pubmed/19661687
4. https://www.ncbi.nlm.nih.gov/pubmed/19469536
5. https://www.ncbi.nlm.nih.gov/pubmed/16611381
6. https://www.ncbi.nlm.nih.gov/pubmed/16611381
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5788933
8. https://www.ncbi.nlm.nih.gov/pubmed/15698693
9. https://www.ncbi.nlm.nih.gov/pubmed/15630260

Book An Appointment With Nardini Naturopathic

Not sure if you should be including apple cider vinegar into your life?

Do you have questions about how it works or how it will interact with your other supplements?

If so, contact Nardini Naturopathic to book your FREE health clarity session.

During this 15-minute consultation, you’ll get a chance to sit down with me, Dr. Pat.

I’ll answer your questions, address your concerns, and from there you’ll walk away with new knowledge on how to take better control of your health.

Book your appointment with Nardini Naturopathic today.