Science says…Apple Cider Vinegar works!
- What is Apple Cider Vinegar?
- Using Apple Cider Vinegar for weight loss and health.
- Choosing what Apple Cider Vinegar to Buy
WHAT IS APPLE CIDER VINEGAR?
Apple Cider Vinegar, also referred to as ACV, is a versatile vinegar used commonly for cooking, cleaning, and natural health remedies. The base of ACV is crushed and “juiced” apples, or apple cider. Bacteria and yeast are added to the liquid extracted from the apples, and allowed to ferment.
During fermentation the bacteria and yeast turn the sugars into alcohol. This mixture is fermented further, allowing a buildup of a substance known as “The Mother” to form. The Mother is an amino-acid based substance made up of yeast and acetic acid bacteria.
The acetic acid found in ACV gives it that tangy bite, and is thought to be responsible for many of its health benefits. ACV is typically around 5-6% acetic acid. Apple Cider Vinegar also small amounts of beneficial minerals such as Calcium, Iron, Magnesium and Manganese.
USING APPLE CIDER VINEGAR FOR WEIGHT LOSS AND HEALTH
Be aware that ACV on its own is a tool and will not create miracles. To truly benefit from the foods, supplements and tools we talk about you need to take other steps. We will help direct you through those steps, you just have to walk with us. Like most health tools there is some debate on apple cider vinegar’s overall potential. Do some digging and you’ll discover many people experiencing benefits of apple cider vinegar use, as well as many who find no benefits. Always come to your own conclusions.
That being said, we only promote what we believe in, and we believe in Apple Cider Vinegar!
- Apple Cider Vinegar is fermented, and fermented foods have been shown to encourage healthy bacteria growth in the gut. A good balance of healthy gut bacteria is important for digestion as well as overall health. This is why you see the online stores and market shelves full of probiotics, kombucha, and other popular fermented foods.
- The acetic acid in Apple Cider Vinegar can promote digestion, especially in those with low stomach acid levels. Use caution, because although some have relief from acid reflux with ACV, the acidity can trigger acid reflux in others.
Blood Sugar and Insulin
- A 2010 study tested the antiglycemic (blood sugar reducing) effects of vinegar on healthy individuals. Researches concluded that two teaspoons of vinegar with a meal reduced the presence of blood sugar after a meal by 20%, compared to a placebo.
- A 2005 study set out to find out if acetic acid containing vinegar would lower the blood sugar and insulin response effects of eating bread, as well as increase the feeling of satisfaction or fullness after a meal. After fasting overnight, groups were given three different levels of vinegar with a white bread breakfast containing 50 g of carbohydrates. Another group was given bread without vinegar. They found that the higher the level of acetic acid containing vinegar, the lower the blood sugar levels and insulin response. They also found that the higher levels of acetic acid directly linked to higher levels of satiety.
- Another study, conducted by Carol Johnston at Arizona State University concluded that insulin sensitivity during a high carb meal was improved by 19-34% thanks to vinegar. It also lowered blood sugar levels and insulin responses.
- Carol Johnston also concluded that taking 2 tablespoons of apple cider vinegar at bedtime can reduce fasting blood sugars by as much as 4%.
- You can find numerous other studies supporting vinegar’s ability to positively impact blood sugar levels and insulin response. This effect has great potential for diabetes. It could also mean positive things for weight loss, as elevated blood sugar levels can lead to the storage of fat.
Weight Management and Weight Loss
- This 2009 Japanese double blind study separated obese subjects into 3 groups, and gave each group either 0mL, 15mL or 30mL of acetic acid containing vinegar in a daily beverage. They concluded that both the 15mL and 30mL groups lost weight. There no was no noted changes in their food intake habits. Over a 12 week period the 15mL group lost an average of 1.2 kg or 2.64 pounds, and the 30mL group lost an average of 1.9 kg or 4.18 pounds.
- As we mentioned above, a 2005 study concluded that consuming vinegar with a high carb meal can make you feel fuller. Feeling fuller, sooner, can lead to eating fewer calories.
- Several studies, some of which we shared, prove that vinegar can reduce blood sugar levels and insulin response. Elevated blood sugar levels from a diet high in carbs or sugar, particularly on a regular basis, can lead to fat storage and weight gain.
CHOOSING WHAT APPLE CIDER VINEGAR TO BUY
To reap the benefits of Apple Cider Vinegar, it is important that you remember the following:
1. Buy a raw and unfiltered brand.
2. Remember when we explained what “The Mother” is? You will see this substance floating in a high quality vinegar. This is what you want, so don’t be afraid! A good vinegar will also state directly on the bottle that it contains “The Mother”.
3. Unpasteurized! The pasteurization process involves heat which can destroy the good bacteria in this fermented vinegar.
Our Apple Cider Vinegar favorites:
The popular Bragg Organic Apple Cider Vinegar in a 32 oz glass bottle. There’s another, slightly higher priced version of this bottle by the same seller that is prime eligible. Not sure why they set it up that way, but there you go! We love Bragg.
A lesser known, but truly awesome brand. Kevala produces a variety of quality products, including this 35 oz bottle of Organic Apple Cider Vinegar.
HOW TO USE APPLE CIDER VINEGAR
One of our favorite methods is to simply mix 1-2 tablespoons with some cold water and a dash of Cayenne Pepper. Too spicy? It also goes great with a drop of honey, but don’t overdo it because honey is high in sugar. Try drinking it with a meal, or every morning and evening.
Use caution and consume Apple Cider Vinegar in moderation. Remember that it is acidic and using it in excess, like most things, can have negative effects.
Always make sure to rinse your mouth with fresh water to wash away any remaining ACV.
Let us know how your experience goes, and check back in the future to discover more of your favorite healthy foods!