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View All Posts - Apple cider vinegar - Health - Ingredient spotlight - Lifestyle

Apple Cider Vinegar: Benefits, Uses, Nutrition and More

It's always a great time to take advantage of the full nutritional benefits of apples! This amazing fruit is jam-packed with essential vitamins, minerals, fiber, and antioxidants, making it a powerhouse for your health.

But it’s not just the whole fruit that has excellent health benefits. The process of fermenting apples to create apple cider vinegar is a home health remedy used for centuries. And today, apple cider vinegar (also called ACV) is gaining popularity for its potential effects on your gut, heart health, digestive systems, and more!

Research shows that the properties of apple cider vinegar may help to balance blood sugar, lower cholesterol levels, and more. (1) Which may leave you wondering: what exactly is apple cider vinegar and should I include it as part of my diet?

In this article, we’ll answer your questions about apple cider vinegar. Including what it is and how it can potentially help you. Read on to discover more!

What Is Apple Cider Vinegar?

apple cider vinegar

Apple cider vinegar is made from a combination of fermented apples and water – and the process creates a substance called “acetic acid”. This acid is responsible for many of the potential health benefits of apple cider vinegar. (2)

However, many apple cider vinegar products on store shelves are filtered, giving it more of a consistency of apple juice mixed with water. This skips the potential benefits of the fermentation process.

Instead, an unfiltered apple cider vinegar will have the “mother of vinegar” still in the bottle. This is a cloudy substance that contains enzymes, acids, and proteins. These are the most beneficial components that occur in vinegar during the fermentation process.

Apple Cider Vinegar Nutrition Facts

Here are the nutritional facts for 100 ml of apple cider vinegar according to the United States Department of Agriculture (USDA): (3)

  • Calories: 0
  • Protein: 0 g
  • Fat: 0 g
  • Carbs: 0 g
  • Fiber: 0 g
  • Potassium: 73 mg
  • Sodium: 0 mg

You’ll notice that apple cider vinegar contains almost virtually no calories or nutrients. Most of the benefits of apple cider vinegar come from the bacteria present through the fermentation process and the high potassium, vitamin, and antioxidant content.

5 Potential Health Benefits of Apple Cider Vinegar
apple cider vinegar

When it comes to apple cider vinegar, the research is mixed. But there are a few potential health benefits to look out for when it comes to raw and unfiltered apple cider vinegar. Let’s take a look at them now!

1. Could Help Regulate Blood Sugar

In a small study on patients diagnosed with type 2 diabetes, researchers found that consuming apple cider vinegar had a positive impact on their waking glucose levels. The researchers attribute this effect to the acetic acid found in the vinegar, which could help reduce starch digestion and delay gastric emptying. (4)

In other words, apple cider vinegar could help manage your blood sugar response so it doesn’t spike too high. (4) Another study found similar results. In this study, apple cider vinegar helped improve insulin sensitivity compared to a placebo in both healthy subjects and those with diabetes. (5

2. May Support Healthy Cholesterol Levels

Your body needs cholesterol to maintain and build healthy cells. But too much cholesterol, especially the “bad” cholesterol or low-density lipoprotein (LDL), can increase your risk for heart disease. This is because high levels of cholesterol can create a fatty blockage in your blood vessels. This makes it hard for blood to flow throughout your body. (6)

If those fatty deposits of cholesterol suddenly break apart, this could cause a blood clot that then triggers a potential heart attack or stroke. (6) So, as you can imagine, keeping your bad cholesterol levels low and your good cholesterol or high-density lipoprotein (HDL) levels high is important for your health.

Some studies have found that apple cider vinegar could potentially help lower your unhealthy cholesterol levels. In one meta-analysis looking at nine studies, they found that apple cider vinegar consumption significantly decreased total cholesterol levels and, in some cases, increased HDL or healthy cholesterol concentrations. (1

3. May Aid in Weight Loss

Due to the potential regulation of blood sugar and cholesterol levels, another study claims that apple cider vinegar could help improve satiety or feelings of fullness. In this study, 12 healthy volunteers felt more full after enjoying a meal of bread with vinegar compared to bread without vinegar. The study revealed a potential relationship between glucose and insulin responses and satiety. (7,8)

In another study, researchers found that acetic acid, the main ingredient in apple cider vinegar, could potentially reduce body fat. After 12 weeks, participants ingesting apple cider vinegar were more likely to have lower body weight, BMI, waist circumference, and serum triglyceride levels compared to the placebo group. (9)

However, these studies show more of a correlation than causation. And there are many other studies that didn’t find any relationship between weight loss and apple cider vinegar. This means that apple cider vinegar could help support a healthy diet, but it’s not a magic pill for weight loss by any means. 

4. Could Support Gut Health & Good Digestion

Apple cider vinegar could also assist with healthy digestion since the acid helps with the digestion of protein in the body. Especially when you have apple cider vinegar before or during a meal, you increase the amount of acid in your stomach. This helps enhance your digestive processes.

In addition, the acetic acid in apple cider vinegar supports optimal gut health. It helps kill off bad bacteria in the gut and boost good bacteria (or probiotics) in the intestinal tract. This could help support better digestion and balanced pH levels in your gut. (2

5. It’s an Excellent Source of Potassium

Apples and apple cider vinegar are also both great sources of potassium. In fact, one apple contains almost 10% of all the potassium you need daily.

his healthy helping of potassium can help support a better balance of sodium in your diet. Taking in too much sodium can increase water retention and bloat. But increasing the amount of potassium you ingest can help restore fluid balance.

How to Use Apple Cider Vinegar
apple cider vinegar

Now that you know what an awesome, health-promoting substance apple cider vinegar can be, let’s talk about how to add it to your diet:

Apple Cider Vinegar Supplements

It's best to take apple cider vinegar pills or an apple cider vinegar supplement to reap the benefits of apple cider vinegar on a more regular basis. (Plus this helps you skip the strong taste and smell that accompanies apple cider vinegar!)

We recommend finding a high-quality apple cider vinegar supplement that also includes digestive enzymes and herbs like papaya and ginger. Our 310 Apple Cider Vinegar capsules are a perfect choice!

Take 1 capsule 1-2 times daily with meals and plenty of water. To assess tolerance, we recommend starting with 1 capsule daily. By doing this, you can support your overall wellness, help reduce bloating, improve your heart health, and support better digestion after every meal. 

apple cider vinegar capsules

Apple Cider Vinegar Dressing

Another great way to consume apple cider vinegar is to add it directly to your meals! For example, drizzle some vinegar in your salad, add it to a marinade, or mix it into a sauce. This is a great way to reap the benefits while focusing on enjoying whole foods like veggies.

Potential Negative Side Effects of Drinking Apple Cider Vinegar

What we don’t recommend is consuming apple cider vinegar straight off the spoon or in a mixture combined with water. This could bring unwanted side effects… 

  • Bad, intense taste: Apple cider vinegar is a potent liquid! When toned down with other ingredients, it may taste great with your food. But taking a shot of apple cider vinegar or adding it to a glass with a little water is still quite intense and unpalatable.
  • Acid burn in the throat or stomach: As you know, apple cider vinegar is a strong and powerful acid. Although this acid can do good when it reaches the right places in your body, getting to those places is trickier. If you regularly drink apple cider vinegar straight, you could potentially burn your throat, esophagus, or stomach with the acid.
  • Teeth decay: Next, acid is also not something that’s great for your teeth. If you’re exposing them to this strong vinegar every day, eventually, it may wear away at the enamel and could cause teeth problems.
  • Inconvenience: Finally, drinking apple cider vinegar before every meal is not very practical or convenient, especially if you’re frequently on the go.

Taking apple cider vinegar pills can help you reap the potential benefits of apple cider vinegar without these unwanted side effects. Plus, it’s much more convenient in capsule form!

Apple Cider Vinegar: The Takeaway

In conclusion, apple cider vinegar could be a welcome part of a healthy, whole foods diet. It could help regulate your blood sugar and cholesterol levels, aid in weight loss, support better gut health and digestion, and add extra potassium and other vitamins to your diet.

And apple cider vinegar pills, like our 310 Apple Cider Vinegar capsules, are a convenient and healthier way to add this nutrient to your diet on an effortless schedule! Plus, 310 Apple Cider Vinegar offers more than just apple cider vinegar.

Our capsules contain a health-supporting blend of ginger, peppermint, chamomile, and papaya. These ingredients contain enzymes that could help break down proteins, carbs, fiber, and fat to aid in the digestion process.

Learn more about 310 Apple Cider Vinegar.

FAQs About Apple Cider Vinegar

Below you’ll find a list of frequently asked questions about apple cider vinegar:

Can I drink apple cider vinegar every day?

We don't recommend drinking apple cider vinegar straight. The best way to reap the benefits (and skip the strong taste!) is to take a daily apple cider vinegar supplement like 310 Apple Cider Vinegar capsules. We recommend taking 1 capsule 1-2 times daily preferably with meals and plenty of water. To assess tolerance, start by taking 1 capsule daily.

When’s the best time to take apple cider vinegar pills?

The best time to take your Apple Cider Vinegar pills is before meals to aid digestion. You may also take them right before bedtime.

Do apple cider vinegar supplements have a strong taste?

Nope! That’s one of the reasons why we recommend taking apple cider vinegar in capsule form. You can experience all the benefits without having to pinch your nose and hold your breath!

Are apple cider vinegar pills safe?

Apple Cider Vinegar is made from fermented crushed apples and contains many of the same properties found in apples such as vitamins B1, B2, and B6, and vitamin C, along with small amounts of minerals like calcium, potassium, and iron. If you have health concerns you may want to consult your healthcare professional for advice.

 

Sources:

  1. Hadi, A., Pourmasoumi, M., Najafgholizadeh, A., Clark, C. C. T., & Esmaillzadeh, A. (2021, June 29). The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complementary Medicine and Therapies, 21(1). https://doi.org/10.1186/s12906-021-03351-w
  2. Benisek, A. (2017, January 24). Apple Cider Vinegar. WebMD. Retrieved September 29, 2022, from https://www.webmd.com/diet/apple-cider-vinegar-and-your-health
  3. FoodData Central. (n.d.). Retrieved September 29, 2022, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/631198/nutrients
  4. White, A. M., & Johnston, C. S. (2007, November 1). Vinegar Ingestion at Bedtime Moderates Waking Glucose Concentrations in Adults With Well-Controlled Type 2 Diabetes. Diabetes Care, 30(11), 2814–2815. https://doi.org/10.2337/dc07-1062
  5. Mitrou, P., Petsiou, E., Papakonstantinou, E., Maratou, E., Lambadiari, V., Dimitriadis, P., Spanoudi, F., Raptis, S. A., & Dimitriadis, G. (2015). Vinegar Consumption Increases Insulin-Stimulated Glucose Uptake by the Forearm Muscle in Humans with Type 2 Diabetes. Journal of Diabetes Research, 2015, 1–7. https://doi.org/10.1155/2015/175204
  6. High cholesterol - Symptoms and causes. (2021, July 20). Mayo Clinic. Retrieved September 29, 2022, from https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800
  7. Östman, E., Granfeldt, Y., Persson, L., & Björck, I. (2005, June 29). Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. European Journal of Clinical Nutrition, 59(9), 983–988. https://doi.org/10.1038/sj.ejcn.1602197
  8. Frost, G., Sleeth, M. L., Sahuri-Arisoylu, M., Lizarbe, B., Cerdan, S., Brody, L., Anastasovska, J., Ghourab, S., Hankir, M., Zhang, S., Carling, D., Swann, J. R., Gibson, G., Viardot, A., Morrison, D., Louise Thomas, E., & Bell, J. D. (2014, April 29). The short-chain fatty acid acetate reduces appetite via a central homeostatic mechanism. Nature Communications, 5(1). https://doi.org/10.1038/ncomms4611
  9. KONDO, T., KISHI, M., FUSHIMI, T., UGAJIN, S., & KAGA, T. (2009, August 23). Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese Subjects. Bioscience, Biotechnology, and Biochemistry, 73(8), 1837–1843. https://doi.org/10.1271/bbb.90231
Written by:

Dana Gates

310 Nutrition Senior Writer

Dana Gates is a seasoned writer and researcher with over a decade of experience writing about all things health and wellness. Through her articles, she aims to inspire others to live their best, healthiest, and most active lives–by making wise lifestyle and dietary choices daily. Her ultimate goal at 310 [...]

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