The best apple cider vinegar (ACV) is raw, unfiltered, and enriched with the mother, a natural source of health-promoting enzymes and beneficial bacteria.
Discover the impressive health benefits of ACV and learn how to incorporate this nutritious vinegar variety into your health and wellness routine.
What is apple cider vinegar?
ACV is a type of pure vinegar made from apples through a two-step fermentation process.
First, the natural sugars in crushed apples are converted into alcohol by yeast during fermentation. In the second step, beneficial bacteria convert the alcohol into acetic acid, giving ACV its distinctive sour taste and vinegar properties.
Acetic acid offers several notable health benefits and plays a key role in many of the positive effects associated with ACV.
These benefits are further enhanced by the potential wellness properties of unfiltered ACV, which contains probiotics and antioxidants.
High-quality organic vinegar is often unpasteurized, meaning it hasn’t been heat-treated. As a result, it retains the mother, a cloudy substance made up of proteins, enzymes, and beneficial bacteria formed during fermentation.
Aside from its culinary purposes, ACV has long served as a natural remedy and cleaning agent.
One popular use is as a hair rinse, known to clarify the scalp and enhance shine.
Many individuals also incorporate this nutrient-rich vinegar into their fasting routines, particularly when following intermittent fasting or one meal a day (OMAD) practices, due to the belief that ACV may help suppress appetite and support weight management.
As a cleaning agent, ACV has antimicrobial and disinfectant properties and is often used as a natural alternative to harsh chemical cleaners, making it safer for households with children and pets.
Watch the video below to discover what makes the best ACV.
How to choose the best apple cider vinegar
To obtain the highest-quality ACV, check for USDA-certified organic labeling, which confirms the apples were grown without synthetic pesticides or fertilizers.
It’s also crucial to opt for raw, unfiltered ACV, which retains more nutrients and beneficial compounds. The presence of cloudy sediment is another key indicator of purity and minimal processing.
Choosing a non-genetically modified option without artificial additives also helps ensure a more wholesome product.
Additionally, naturally fermented varieties tend to offer deeper flavor and complex notes, making them ideal for culinary uses.
Benefits of apple cider vinegar
With its tangy flavor and versatility, ACV has earned a reputation as a nutritional staple and time-tested remedy, valued for centuries for its potential to support overall health and wellness.
Here are four health benefits of ACV.
1. Rich in beneficial compounds
ACV is believed to offer several health benefits due to its high concentrations of acetic acid and the presence of other beneficial nutrients.
“ACV contains trace amounts of B vitamins, potassium, sodium, calcium, iron, and polyphenol compounds,” explains Dr. Berg. “These components are known for their antioxidant, anti-inflammatory, and antimicrobial properties, which can help protect cells from oxidative damage, reduce inflammation, and limit the growth of harmful bacteria.”
As a result, ACV is commonly used as a part of wellness routines to promote overall health, including immune function and metabolic support.
2. Supports blood sugar balance
ACV may help stabilize blood sugar levels by influencing insulin sensitivity and reducing post-meal glucose spikes.
A study published in Frontiers in Clinical Diabetes and Healthcare found that individuals who incorporated 30 milliliters (ml) of ACV daily experienced a significant drop in fasting blood glucose and overall better blood sugar balance.1
These findings highlight ACV’s potential as a valuable addition to a healthy lifestyle for supporting metabolic health and promoting healthy blood sugar management.
3. Promotes weight loss
Acetic acid, the key compound in ACV, may aid metabolic balance and weight management. This is mainly due to its potential to support insulin sensitivity and enhance fat burning.
Furthermore, research published in the Journal of Functional Foods found that those who included ACV in their routine saw “reduced body weight, BMI, hip circumference, visceral adiposity index (VAI), and appetite score.”2
These findings indicate that ACV may promote weight loss, contributing to the maintenance of a healthy body weight, which is associated with improved overall health and well-being.
4. Antibacterial properties
In addition to its potential effects on metabolic health, ACV is often used for its antibacterial properties, which may help strengthen the body’s immune system response to certain microbes.
Evidence published in Scientific Reports suggests that ACV may enhance the ability of immune cells to detect and eliminate harmful bacteria, including antibiotic-resistant species such as Staphylococcus aureus and Escherichia coli.3
The study further revealed that ACV increased the bacteria-fighting capacity of immune cells by up to 30 percent, yielding results similar to those of some commonly used antibiotics.
How to use apple cider vinegar
To protect tooth enamel from high acidity, ACV should always be diluted by mixing 1 to 2 tablespoons with a cup of water.
To further protect your teeth, rinse your mouth with plain water after drinking ACV or use a straw to minimize direct contact with your enamel.
If the taste is too strong, you can add a splash of lemon juice or a small amount of Manuka honey to improve the flavor.
Taking ACV before meals is a common practice, as some people believe it may aid digestion, help regulate blood sugar, and support portion control. It’s also popular in morning routines or during intermittent fasting to help manage hunger.
For optimal effectiveness, store ACV in a cool, dark place away from direct sunlight to preserve its enzymes and nutrients.
Possible downsides and precautions
Some individuals may experience stomach discomfort, bloating, or nausea when consuming ACV. This reaction is often linked to the vinegar’s high acidity and acetic acid content.
For those with a sensitive stomach or digestive concerns, it’s advisable to start with a smaller amount of ACV and gradually increase intake as tolerated.
Extended overuse of ACV may lead to lower potassium levels, which could impact muscle and heart function.
Additionally, ACV may interact with certain medications, including diuretics, insulin, and heart medications, which could alter their effectiveness.
It’s recommended to consult with a healthcare provider before incorporating ACV into your routine, especially if you are taking medications or have existing health concerns.
Key takeaways
The best apple cider vinegar is unfiltered and unpasteurized, containing the mother, a cloudy matrix consisting of proteins, beneficial probiotics, and enzymes.
ACV offers several potential health benefits, including aiding weight loss, supporting balanced blood sugar levels, and strengthening the body’s defenses against microbes.
FAQ
1. What kind of apple cider is the best?
The highest-quality option is organic apple cider vinegar that’s unfiltered and unpasteurized, often referred to as raw or with the mother. This type retains beneficial probiotics and enzymes that are typically lost in filtered and pasteurized varieties.
2. Which is better, Fairchild’s or Bragg apple cider vinegar?
This is a matter of personal preference, as both apple cider vinegar brands offer premium options, including the mother. However, Fairchild’s is an undiluted raw apple cider vinegar and is often preferred by those seeking to maximize the health benefits of apple cider vinegar.
3. Which apple cider vinegar is good for belly fat?
Raw, unpasteurized apple cider vinegar with the mother is often chosen for weight management routines. Its natural acidity is believed to help with appetite control, support digestion, and reduce bloating, making it a popular option for those looking to maintain a healthy weight.
4. What are the side effects of drinking apple cider vinegar every day?
Drinking apple cider vinegar daily is generally safe when diluted, but it can cause tooth enamel erosion, throat irritation, and digestive discomfort if overused.
5. Apple cider vinegar vs. other vinegars, what’s the difference?
Unlike white or balsamic vinegar, apple cider vinegar is made from fermented apples and often contains the mother, a mix of enzymes and beneficial bacteria not typically found in other vinegars.
Sources
- https://pubmed.ncbi.nlm.nih.gov/38028980/ ↩︎
- https://www.sciencedirect.com/science/article/abs/pii/S1756464618300483 ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7817673/#Sec2 ↩︎
