Is Apple Cider Vinegar Really A Thing?

Indigestion relief, weight loss and shiny hair. The benefits of apple cider vinegar are endless. Here’s why everyone is using Apple Cider to feel their best this year.

Apple cider vinegar, has only recently gained momentum within the mainstream health food scene.
You’ve probably seen it promoted in health magazines, blogs and stacked next to your usual syrupy balsamic vinegar at larger supermarkets.

This is due to a recent upsurge of positive research linked to the benefits it has on the health and the body. Apple cider vinegar is being promoted as the new super vinegar, especially for keeping blood sugar stable and weight loss. It’s also used as a recommended product in the natural cosmetics world reports state, if used correctly it can create shinier hair and glowing skin.

Facts about Apple Cider Vinegar

The ‘folk’ history behind apple cider vinegar is fascinating and according to publications based on the history of apple cider vinegar it dates back to early 5000BC. It’s said that Hippocrates, actually used apple cider vinegar to treat wounds of patients and injured soldiers. The Hannibal of Carthage (c. 200 BC) who was a legendary military leader is said to have used the power of vinegar to dissolve boulders.

Apples - freat fruit and base of apple cider vinegar

If it heals you and makes you feel like a superhuman conqueror, then what’s not to like?

The main components and minerals in apple cider vinegar are: Vitamins C, B and acetic acid. The body’s absorption and uptake of minerals and nutrients from the food we consume, is increased when acetic acid is ingested.

How is Apple Cider Vinegar Made?

Apple cider vinegar is a simple process, similar to the process used to make wine and kombucha. Vinegar can be fermented with any carbohydrate source, such as grapes, apples, pears and berries. But in this case, apples are used to provide the taste. The yeasts in the carbohydrates then start the fermentation process which turns it into an alcohol substance. The bacteria also known as the ‘mother’ which is made during the fermentation process, then helps to convert the alcohol into acetic acid. The mother is full of digestive enzymes and minerals and is what makes apple cider vinegar so great for health.

Health benefits of apple cider vinegar

Here are 6 health benefits of apple cider vinegar, that are supported by scientific research.

  1. Drinking apple cider vinegar, helps you feel fuller for longer
  2. Apple cider vinegar is said to encourage healthy weight loss. Now obviously, we don’t recommend just drinking apple cider vinegar and eating nothing else. But supplementing with ACV is said to decrease appetite and help with digestion.

    This is based on one study that tested on a sample of healthy women. The women, who were in a fasted state, were given a placebo or a cup of vinegar to consume before a high carbohydrate meal of a buttered bagel and orange juice. They then continued to go about their day as normal, following a regular, balanced diet as well as their usual activities, recording anything else they consumed in a food diary.

    Vinegars is the essence of great salad dressings. And your health too!

    The results were fascinating. The women who consumed the vinegar, actually took ingested less calories and felt more satiated than those using a placebo. Blood samples that were collected after the first meal, indicated that this could be due to this miracle vinegar, actually reducing the glycemic load, therefore stabilizing blood sugar levels, which reduces cravings and sugar crashes.

    Another study also supports that acetic acid plays a part in reducing overall hunger in healthy test subjects.

  3. Stabilise blood sugar, diabetes and PCOS
  4. If you suffer with insulin resistance, in the form of diabetes type 2 or those suffering with polycystic ovarian syndrome, then another study into apple cider vinegar suggests that it has a marked anti glycemic effect. Which means when used, ACV can potentially stabilise blood sugar or reduce the amount of glucose released, following a high carbohydrate meal.

    This is based on a study that focused on sufferers of insulin resistance. The study tested those, who showed a heightened post-glycemic response when eating foods higher on the glycemic index.

    The tests saw fasting subjects consume a cup of vinegar or placebo following a mixed carbohydrate meal. The blood test samples collected post meal indicated, that those consuming the vinegar showed a significant antiglycemic effect. This is interesting for those who struggle with managing blood sugar levels and weight, due to insulin resistance. If you want to help reduce blood sugar using apple cider vinegar, try 2 tablespoons mixed with hot water before bed.

    Remember to check with your doctor if you’re currently taking medication for your diabetes before you take apple cider vinegar.

  5. ACV can reduce blood pressure
  6. Suffer with high blood pressure? Consuming apple cider vinegar on a regular basis could help with that. Scientists who wanted to determine whether using vinegar as a dietary supplement could have a preventative effect on blood pressure, long term.

    Choose a vinegar to your taste

    The study was only carried out on rats, but the results were significant. Subjects that showed high blood sugar levels, were fed apple cider vinegar over 6 weeks. Those that were given the vinegar, showed a remarkable reduction in blood pressure, compared with the subjects given no vinegar. Studies are yet to be carried out on humans, but it’s a step forward in research supporting the treatment, of common health problems through diet and supplementation.

  7. ACV helps repopulate gut bacteria
  8. Apple cider vinegar contains pectin, a natural prebiotic that occurs during the fermentation process. Your gut is full of bacteria and to maintain a healthy gut microbiome, it’s essential to replenish the good bacteria using quality prebiotics.
    Supplement your diet with apple cider vinegar ( we’ll show you how below) to feed the good bacteria and aid with digestion.

  9. An alternative treatment for indigestion
  10. Long term sufferers of indigestion, will have most likely come across apple cider vinegar, as a remedy for the chronic pain it causes. Heartburn can be caused by many different things, but most commonly, it is triggered by certain foods.

    If you have indigestion, you probably do well to avoid foods like:

    • Chilli
    • Dairy
    • Coffee
    • Alcohol
    • Red meats
    • Saturated Fats

  11. Can vinegar actually be used as relief for indigestion?
  12. One study suggests so.

    Scientists compared two groups of subjects, one group who responded well to anti-acids and another who didn’t. They both consumed a chilli / vinegar solution.

    Those who didn’t respond well to anti-acids in general, actually showed symptom reduction after ACV ingestion. However, it’s important to note that more research is needed, to confirm the supposed link between apple cider vinegar and heartburn.

Apple cider

Other ways to use apple cider vinegar to make you feel great!

  1. Shinier hair
  2. It’s long been known, that you can achieve shiny, healthy looking locks by rinsing with apple cider vinegar. Beauty experts recommend mixing two tablespoons of apple cider vinegar with a cup of warm water, following your regular shampoo. To avoid smelling like a brewery, make sure you condition afterwards for glossy, beautiful smelling hair.

  3. ACV can tighten pores and reduce greasy skin
  4. Living in polluted cities causes havoc on the skin (link to anti aging article). Not to mention the stresses it goes through. Air conditioned offices and hot, dirty tube stations are not great for our skin and can actually clog pores and cause greasier skin. A natural solution to clogged pores and shine can be to use ACV as a toner.

    Try using apple cider vinegar as a toner, following cleansing as a way to minimize pores and reduce shine.

If you want to use apple cider vinegar in your diet, here’s how

To get the real benefits of apple cider vinegar, it’s important to use only the highest grade vinegar or a raw home made version.

Apple cider vinegar digestive aid

If you want to boost your digestive system with a concentrated blend of probiotic goodness and fruit, then you can try this tonic recipe:

Ingredients Instructions
  • 2 cups of High Grade or Raw Apple Cider Vinegar
  • 1 handful of Blueberries, Strawberries or Raspberries
  • 1 tbsp Maple Syrup or Raw Sugar (optional)
  1. Mix all the ingredients together in a large, sterilized kilner jar.
  2. Then let it sit, sealed for two days at room temperature.
  3. Place it in the fridge until it reaches your desired sweetness.
  4. Then You could mix it with sparkling water or soda for a fresh probiotic drink.

Olive oil and apple cider vinaigrette

Try changing up your vinaigrettes with apple cider vinegar. If you usually use red wine vinegar or balsamic, then try this simple recipe for your next salad.

Ingredients Instructions
  • 2 tbsp Olive Oil
  • 2 tsp Apple Cider Vinegar
  1. Mix together with a splash of water.
  2. Season and add any herbs you fancy.
  3. Serve.

Marinate your meat

Apple cider vinegar is a great at tenderising meat and poultry. It’s especially delicious with juicy pork chops. Try this recipe, for dinner tonight.

Ingredients Instructions
  • 1/2 tsp Garlic Powder
  • 1 tsp Sea Salt
  • 1 tbsp Worcestershire Sauce
  • 2 tsp Red Pepper Powder
  • 2 cups Apple Cider Vinegar
  • 1 tsp Olive Oil
  • 2 tbsp Light Soy Sauce
  • 1 tsp Maple Syrup
  1. Mix all the ingredients in a small bowl.
  2. Place pork chops in a shallow dish or plastic food bag.
  3. Pour marinade over, and rub it to the meat.
  4. Leave overnight to soak up the flavours then cook to your taste.

Bedtime drink

If you do suffer with indigestion or don’t digest heavy meals well, then consuming apple cider vinegar as a soothing hot drink will help. We suggest this tummy friendly nightcap.

Ingredients Instructions
  • Hot Water
  • 2 tbsp Apple Cider Vinegar
  • 1 tsp Honey or Maple Syrup
  1. Mix all the ingredients together.
  2. Sip a couple of mugs slowly before bed.

Vinegars

Should you all run out and buy bottles of apple cider vinegar?

Considering all the health benefits listed, we would suggest picking up a bottle of high quality apple cider vinegar on your next shop. All the studies into apple cider vinegar and its health benefits, indicate that in general, it is good for your health.

That doesn’t mean it’s a miracle worker! But used alongside a healthy diet and exercise, it does show to aid with weight control, insulin resistance and lowering blood pressure levels. Plus you get the digestinal benefits of enzymes and probiotics!

Get creative with your recipes and post any of your favourite in the comments below.

Written by: Emily Dallara

Source of images: pixabay.com & flickr.com

6 Comments
  1. Apple cider vinegar is a very helpful ingredient if you want to treat face related problems. It has antibacterial and anti-inflammatory properties which makes apple cider vinegar very effective ingredient. By this can treat lots of health related problems whether it is your hair related problems, abdominal pain or constipation and unnecessary weight loss. It’s not the end here there are many benefits of using apple cider vinegar . If you want more reasons to use this, you should visit this site .

  2. Thanks for the article!
    In regards to the Apple cider vinegar digestive aid, once made up and ready for mixing with soda water, what is the recommended ratio? Would, say 1 part digestive mix to 5 part soda water still be too strong a concentrate, and of that originl mix, how much is a healthy consumption in a day?

    Also, I assume substituting honey or agave syrop, for the maple syrup and raw sugar is fine?

    1. Hi David, thanks for your comment! We would recommend drinking max 2 tablespoons of vinegar dissolved in at least 250ml water and our recommendation is only taking it once a day. It’s amazing how little can already help boost your health, and taking too much can be both dangerous and unpleasant! And yes, agave or honey would be absolutely fine as substitutes! 🙂

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