Apple cider vinegar (ACV) is a widely recognised natural remedy with a range of potential health benefits, including antimicrobial and antioxidant effects.
This type of vinegar is made by fermenting apple juice, first with the help of yeast, which convert sugars to ethanol, and then in a second step by converting that ethanol into acetic acid, often with the help of ‘mother vinegar’.
The final product is 94 per cent water and 5 percent acetic acid. The remaining 1 per cent is made up of carbohydrates.
One of ACVs primary claimed benefits is its ability to help control blood sugar levels. Some studies suggest that apple cider vinegar can improve insulin sensitivity and lower blood sugar levels after meals, which is particularly beneficial for individuals with type 2 diabetes or prediabetes.
Additionally, this type of vinegar may support weight management by promoting feelings of fullness, potentially reducing calorie intake over time. Some people use ACV to aid digestion, as it may alleviate mild digestive issues like bloating, although scientific evidence supporting this is limited.
Good enough for Hippocrates?
Apple cider vinegar’s antimicrobial properties make it effective for food preservation and potentially for reducing harmful bacteria in certain situations. Traditionally it was used for cleaning and disinfecting, as well as treating infections.
Hippocrates, the father of modern medicine, used this form of vinegar to clean wounds in ancient times.
Research in animals has shown that ACV may help lower cholesterol and triglyceride levels, which could contribute to heart health, though these findings are not yet strongly supported in humans.
ACV also contains small amounts of polyphenols, which have antioxidant benefits. When diluted and applied topically, it may also help with skin conditions such as acne or eczema by balancing skin pH and reducing bacteria.
It’s important to remember that apple cider vinegar also carries some risks, if not used appropriately. Its high acidity can erode tooth enamel, especially if consumed undiluted, and it can cause digestive upset in some individuals, including nausea or worsening of acid reflux.
Other issues
Excessive consumption may lead to low potassium levels, a condition known as hypokalemia, which can affect muscle and heart function. ACV can also delay gastric emptying, potentially worsening symptoms of gastroparesis, a condition often associated with diabetes.
Drinking undiluted ACV may irritate the throat and esophagus, and it has the potential to interact with certain medications, such as diuretics, insulin, or drugs that affect potassium levels or blood sugar. Though rare, some individuals may experience allergic reactions to ACV.
To minimise these risks, it is important to dilute ACV in water before consuming it – typically one to two tablespoons mixed with a large glass of water.
Using a straw can help reduce contact with teeth, and rinsing the mouth with water afterward can protect tooth enamel.
If applied to the skin, ACV should also be diluted, and a patch test is recommended to ensure there’s no sensitivity.
While apple cider vinegar offers potential health benefits, particularly for blood sugar control and weight management, it’s not a cure-all solution, and should be used in moderation. Exceptional health care claims from wellness influencers and others should be taken with a grain of salt, but you might find it works for you.
ACV is also good on salad, especially mixed into a dressing with lemon juice, mustard, garlic and oregano!
