Apple cider vinegar: health benefits –

Somewhere between coconut oil and cauliflower, apple cider vinegar became the fad food in the wellness world. Kourtney Kardashian drink twice a day Victoria Beckham consumes two tablespoons on an empty stomach, Jennifer Aniston take it in the morning and the model Miranda Kerr swears it helps digestion.

There are those who swallow a glass of it diluted in water or mixed with other beverages, such as tea.

It is made from fruit juice that is fermented by yeast, resulting in a substance with 95% water and 5% acetic acid, in addition to minerals and vitamins.

Apple Cider Vinegar Nutritional Information

It contains minimal amounts of carbohydrates, vitamins and minerals such as calcium, magnesium and iron, according to the United States Department of Agriculture (USDA).

health benefits

Despite the buzz about its benefits, it should be consumed in small amounts.

Can help control your cholesterol

An animal study published in The British Journal of Nutrition found that rats that had acetic acid, the main component of vinegar, reduced bad cholesterol and increased good cholesterol. However, this was a rat study, so it’s hard to say if the same applies to people. Evidence in humans is sparse.

Offers some antioxidants

Apples, which are used to make vinegar, contain antioxidants called flavonoids. They can help protect against oxidative stress, a form of cell damage that can increase your risk of chronic diseases (such as heart disease and cancer) over time.

However, it is not clear how much of these flavonoids are retained after the fermentation process. If you want to increase your antioxidant intake, it’s best to eat whole apples.

May help gut health

Next on the list of potential apple cider vinegar benefits is promoting gut health. Apple cider vinegar is fermented, which means it has been chemically altered by bacteria. The fermentation process by acetic acid bacteria produces a accumulation of nutrients called “mother”. These nutrients include probiotics, which are beneficial bacteria for the body. These microbes support gut health by increasing the proportion of good bacteria in the gut.

But it is worth mentioning that despite the fermentation process, apple cider vinegar is not considered a probiotic food in the same category as yogurt or kefir and kombucha.

Helps control blood sugar

Acetic acid (which, again, is the main component of vinegar) is believed to help control blood sugar levels. This can happen because it improves insulin sensitivity, so cells absorb glucose more efficiently and it doesn’t linger in the bloodstream, resulting in fewer spikes in blood sugar.

Such sugar spikes can increase your risk of type 2 diabetes — or complications like heart disease and kidney problems if you already have diabetes. Additionally, acetic acid suppresses the activity of disaccharidase, an enzyme that breaks down sugars for absorption, according to the article mentioned in the International Journal of Diabetes Research. Restricting your activity can curb blood sugar spikes, potentially offering some protection against diabetes.

A study published in The American Journal of Clinical Nutrition claims that taking apple cider vinegar with a high-carbohydrate meal showed a significant reduction in post-meal blood sugar and insulin levels.

Apple cider vinegar may protect the heart

Some research shows that it can reduce the risk of heart disease, but these are animal studies. For example, in a study published in the Pakistan Journal of Biological Sciences, apple cider vinegar reduced LDL cholesterol and increased HDL (“good”) cholesterol in rats. Similarly, another study published in the Journal of Advances in Biology & Biotechnology found that apple cider vinegar lowered overall cholesterol levels in rats. Currently, there is no strong evidence that consuming apple cider vinegar actually lowers the risk of heart disease in humans.

Potential Risks of Apple Cider Vinegar

Apple cider vinegar is highly acidic, so drinking undiluted – or consuming too much – can cause gastrointestinal problems, causing sores in the mouth, esophagus and stomach, and damage tooth enamel. It should always be diluted or consumed as a salad dressing.

according to a Harvard publication, consumption of apple cider vinegar has been reported to cause or worsen low potassium levels in the body. This is particularly important for people taking medications that can lower potassium (such as diuretics commonly taken to treat high blood pressure).

Vinegar can alter insulin levels. People with diabetes should be particularly wary of a high vinegar diet.

How to choose and use

Both unfiltered and filtered apple cider vinegar can also be pasteurized or heat treated to destroy microbes such as yeast and bacteria. This includes live bacteria such as the mother, according to West Virginia University.

Therefore, apple cider vinegar labeled “pasteurized” is unlikely to contain these microorganisms, while unpasteurized (also known as raw) versions likely will. If nutritional quality is a priority, choose this version.

Some Tasty Ways to Use Apple Cider Vinegar in Food Preparation

With condiments: a little apple cider vinegar can brighten up a myriad of condiments, from tangy vinaigrettes to sauces. For example, an easy salad dressing recipe with three ingredients: apple cider vinegar, tahini, and honey.

In marinades: use apple cider vinegar in fish or chicken marinades. You can even add a tangy flavor to a tofu marinade if you don’t eat meat.

Mixed in lentils: give your next lentil dish a degree. Acids like apple cider vinegar are a perfect match for lentils, as they enhance the flavor of legumes. Before serving hot lentil soup, add one or two tablespoons of vinegar.