You may have heard of apple cider vinegar because it has become a somewhat popular weight loss aid in recent years. And now, maybe you’re wondering what it is (and perhaps if it works)? Well, you’ve come to the right place! In this post I’m going to do a deep-dive into all things apple cider vinegar and hopefully answer any and all questions that you may have. Sound good? Let’s get started!
What is apple cider vinegar?
Get this – apple cider vinegar is a vinegar that is made from crushed apples! It also commonly contains yeast and sugar. And while apple cider vinegar is probably more known for being a weight loss aid, it has long been used as an ingredient. It’s commonly used marinades and salad dressings.
Nowadays, people use apple cider as a weight loss aid and much, much more. It’s also consumed as a natural remedy to help prevent heartburn or to simply fight off germs. While there hasn’t been research which confirms these benefits, there has been some research which has shown apple cider vinegar can help reduce blood sugar levels. So, whether it works or not, the good news is that apple cider vinegar isn’t harmful – if used correctly.
What varieties of apple cider vinegar are there?
As previously mentioned, the key ingredients in apple cider vinegar are crushed apples, sugar and yeast. The yeast and sugar combine to complete the fermentation process that’s required to make apple cider vinegar. The fermentation process actually turns to a mix of alcohol, which is then broken down to acetic acid by natural bacteria. This is how all vinegars get their tangy taste and their odor.
There are a two main types of apple cider vinegar that are available: raw and unfiltered and pasteurized and filtered. If you buy apple cider vinegar at your local grocery store, it will almost certainly be of the pasteurized and filtered variety.
So, what’s the difference between these two types of apple cider vinegar?
The biggest difference is that raw, unfiltered apple cider vinegar won’t have the clear, refined look that the pasteurized, filtered variety has. This is because raw, unfiltered apple cider vinegar still contains settled bacteria and yeast. Many people believe that raw, unfiltered apple cider vinegar is the variety that possesses more health benefits. This is because this type contains healthy bacteria and traces of probiotics. However, there isn’t any conclusive evidence that supports this theory to date.
Common apple cider vinegar forms
Did you know that apple cider vinegar is available in forms other than the liquid commonly found in grocery stores? Well, it is! Apple cider vinegar has become so popular recently that it is now commonly found in powders, pills and even gummies. And while you can buy apple cider vinegar in many different forms now, there is no evidence that supports any of them provide health benefits. This could be in large part due to the fact that the Food and Drug Administration (FDA) does not regulate dietary supplements.
Why do people take apple cider vinegar as a supplement?
As stated, there aren’t any conclusively proven health benefits of taking apple cider vinegar as a supplement. However, it’s possible that there just isn’t even research done yet to truly identify its benefits. Here are some of the common benefits that people think they receive when taking apple cider vinegar:
Weight loss aid: Some people have found that taking apple cider vinegar led to weight loss because it helped them eat fewer calories throughout the day. Others believe that the acetic acid in the vinegar increases the body’s metabolism.
Improved cholesterol: There have been a few smaller studies that revealed apple cider vinegar may help to improve good cholesterol while lowering bad cholesterol.
Lower blood sugar levels: Likewise, smaller studies have shown that consuming apple cider vinegar after meals could lower blood sugar levels.
Improved digestion: There is a belief that the apple cider vinegar can increase the body’s level of stomach acid and ultimately aid in digestion, which could help those who suffer from heartburn and bloating.
It’s important to note that there haven’t been any large studies which have supported any of these findings, as of yet. But the smaller studies should lead to larger studies in the future to determine if there are benefits to taking apple cider vinegar or if it is merely a placebo effect.
Is apple cider vinegar vegan?
I can safely say that the apple cider vinegar you purchase in the liquid form at the grocery store is almost always going to be vegan. This type of apple cider vinegar is not going to be made with any apple products since it always made simply through the process of fermenting apples.
With that said, if you’re looking for apple cider vinegar in other forms, such as capsules, powder or gummies, then there is a higher likelihood that these products are made with, or in facilities that contain, animal products. I would recommend checking the label before consuming these types of apple cider vinegar.
How much apple cider vinegar should you drink per day?
If you decided you’re going to try to consume apple cider vinegar for its possible health benefits, you probably want to know how much of it you should take.
Most studies and recommendations limit the consumption of apple cider vinegar to up to two tablespoons each day. Just based on the acidity of apple cider vinegar, I personally would not recommend taking more than two tablespoons per day – as you could experience some unintended health consequences. However, if you’re considering taking any supplement, it’s always best to consult your physician.
When should I drink apple cider vinegar?
Most commonly, apple cider vinegar is consumed in one of two ways.
Some people choose to consume it in the morning each day, with the belief it will help boost metabolism and aid weight loss throughout the day. Others elect to consume apple cider just before or just after meals. I’m not aware of any studies or findings that promotes one of these methods over the other and I imagine it will take some trial and error to determine how your body responds.
Does apple cider vinegar help you lose weight?
In my humble opinion, I would not rely on apple cider vinegar to aid weight loss. And I say this not because I don’t think there aren’t any health benefits to taking apple cider vinegar. I say this because I believe there are other, more effective and proven, methods to weight loss. Personally, I will not believe apple cider vinegar aids weight loss until there is significant evidence supporting that position – as there are with many other supplements and forms of weight loss.
With that said, I believe the actual answer to this question is simply this: maybe. There just isn’t enough evidence to conclusively prove or disprove that apple cider vinegar helps you lose weight.
Common apple cider vinegar uses
I know we’ve kind of harped on the potential weight loss ability of apple cider vinegar thus far, but let’s take a quick look at some of the ways apple cider vinegar can be used as the versatile product it is:
Apple cider vinegar is a somewhat popular salad dressing that gives food a bit of a tangy flavor. It also is used as a natural cleaning agent when combined with water. Apple cider is also commonly used to soothe sore throats by mixing it with water and gargling it.
Should I take apple cider vinegar gummies and capsules?
My opinion on this question is no – you should not. I’ve not yet bought into the hype surrounding apple cider vinegar and I do believe that the lack of FDA testing can lead to some strange products hitting the market.
But if I were to consider taking apple cider vinegar in hopes that it offered health benefits, I would consume it in liquid form. This is because other forms, like capsules and gummies, are more likely to be broken down by the body during normal digestion.
Vegan recipes that use apple cider vinegar:
Banana oat muffins recipe: This recipe yields 15 muffins and is perfect for meal prepping an easy grab-and-go breakfast.
