Are you as intrigued about the hype over apple cider vinegar as I am? I realize I’m a bit late to this party, as apple cider vinegar (ACV) usage really picked up a few years ago. Now that I think about it, the shampoo and conditioner I’ve been using for awhile has ACV, so perhaps that counts…
ACV usage has been documented as far back as the Roman Empire, and was regularly used to clean wounds in the Civil War. With the advent of more ‘modern’ medicines and cleaning supplies, ACV fell out of use, but now it’s back. Everyone from celebrities and influencers to your neighbor and even your mom is using ACV for something, but why?
Well, it turns out there is a decent amount of actual research to support the health benefits of ACV. It’s not a miracle drug, nor should you be ditching your doctor-prescribed meds, but adding in a daily dose of ACV can have a positive effect on your health.
ACV is made using apple scraps, water and sugar. Over time, the bacteria on the fruit, called lactobacillus and acetobacter, will turn the sugar to alcohol. Then, after a little more time, that alcohol turns to acetic acid, a.k.a vinegar.
This fermentation process creates what we call the ‘mother,’ which includes proteins and good bacteria. Be sure to purchase raw, unfiltered AVC at the store; it should look cloudy, which means it has the mother. This type of ACV is considered a probiotic and can improve gut health and digestion.
ACV is also antimicrobial and antibacterial, which means it can be used as a cleaning agent and food preservative. In fact, one study showed that it actually made salmonella undetectable on salad greens! It can be used topically to fight acne and promote clearer skin, and on the hair to decrease dandruff and increase shine.
One of the most-studied aspects of AVC is its affect on blood sugar. Multiple studies show that a dose of ACV, typically 1 tablespoon dissolved in 8 ounces of water, after meals results in lower blood sugar. It does this by slowing down the digestion of carbohydrates.
Additionally, a study of overweight and obese young adults on a calorie-restricted diet taking ACV three times a day for 12 weeks resulted in significantly more weight loss than the group not taking the ACV. In short, both groups lost weight due to consuming fewer calories, but the ACV group lost MORE weight. The ACV group also saw benefits in their body fat ratios, blood sugar and cholesterol.
If you’re considering adding ACV to your daily routine, here are some things to consider:
Dosage: 1 tablespoon dissolved in water, add a teaspoon of honey to make it more palatable
Timing: First thing in the morning is a great idea; mix 1 tablespoon ACV with some lemon juice and honey and enjoy warm before your cup of coffee. If your goal is to improve blood sugar, drink with or after meals; avoid drinking it right before bed if you suffer from acid reflux.
Warnings: Always dilute your ACV as it could be irritating and damage your tooth enamel. It could also interact with some medications, so you should mention it to your healthcare provider if you are on diuretics or blood-sugar medications.
Lastly, in my research about AVC, I stumbled upon some information that has me re-thinking my morning cup of coffee. Apparently, there is research to suggest you should delay your morning cup of joe for 90-120 minutes for maximum health and caffeine benefits. I intend to experiment on myself this coming month and do a little more research. I’ll report back next month!
In the meantime, I’ll be enjoying either a hot (herbal!) tea or adding some ACV to hot lemon water first thing in the morning!
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