Apple cider vinegar (ACV) is a natural product derived from crushed and fermented apples, resulting in a vinegar rich in acetic acid compounds. This vinegar has been used as a folk remedy for centuries, touted for a variety of health benefits. While scientific research is still ongoing, many people incorporate ACV into their daily routines, often through ACV drink recipes.
What is Apple Cider Vinegar?
Apple cider vinegar is made from apples that have been crushed, distilled, and fermented. The process begins with chopping apples, covering them with water, and leaving them at room temperature until the natural sugars ferment and form ethanol. Bacteria then convert this alcohol into acetic acid. Acetic acid gives vinegar its strong smell and taste. Organic unfiltered apple cider vinegar with mother contains a murky substance at the bottom of the bottle referred to as "the mother," which contains good bacteria for the gut, vitamins, minerals, and enzymes. It’s normal for apple cider vinegar with the mother to be murky or cloudy.
In short, apple cider is made from apples that are washed, cut, and ground into an apple mash - like applesauce. The mash is then wrapped in cloth and pressed into fresh juice. Apple cider vinegar is made through several steps. Secondly, yeast is added to the juice to break down the sugars and turn them into alcohol. Lastly, bacteria are added, which converts the alcohol into acetic acid.
Potential Health Benefits of Apple Cider Vinegar
People have used apple cider vinegar for centuries in cooking and medicine. Research suggests that it has various healthful properties, including antimicrobial and antioxidant effects. The supposed benefits gained from an apple cider vinegar detox are both internal and external, including:
- Giving the body a good dose of enzymes
- Increasing potassium intake
- Supporting a healthy immune system
- Helping with weight control
- Promoting pH balance in the body
- Aiding with healthy digestion
- Adding good bacteria for the gut and immune function
- Helping remove “sludge toxins” from the body
- Soothing skin and helping keep it healthy
- Healing acne when used externally
Digestion
One of the most popular uses for ACV is improving digestion. The acetic acid in ACV can enhance stomach acid production, which aids in the breakdown of food, helping to reduce bloating and indigestion.
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Blood Sugar Regulation
Studies suggest that consuming ACV before meals can improve insulin sensitivity, making it beneficial for those with type 2 diabetes or prediabetes. In one small study, consuming apple cider vinegar lowered both blood glucose and insulin in 12 participants with diabetes. Not only that, but the participants’ fullness after eating bread increased.
Antimicrobial Properties
ACV is known for its antimicrobial properties. Due to its ability to inhibit the growth of harmful bacteria, it has been used traditionally to clean wounds and treat infections. Some people also use diluted ACV as a natural remedy for skin conditions like acne.
Heart Health
It may contribute to heart health by helping to lower cholesterol and triglyceride levels. In one study, apple cider vinegar lowered the LDL, triglyceride, and cholesterol levels in 19 people with hyperlipidemia, or high blood fats. The results suggest that regularly consuming apple cider vinegar may be a good way to prevent atherosclerosis for people at high risk of developing this complication and other heart issues.
Weight Loss
Apple cider vinegar may contribute to weight loss by helping you feel full and satisfied, lowering blood sugar, and reducing insulin levels. Drinking apple cider vinegar with mother may increase feelings of fullness and satiety which may help reduce the amount of food we consume during the day. One study revealed that obese rats who drank apple cider vinegar daily lost more body weight and fat mass than the rats in the control group. The waist circumference and triglyceride levels for rats in the groups that consumed apple cider vinegar lowered significantly as well.
Apple Cider Vinegar Detox
The idea behind the detox is that raw, unfiltered apple cider vinegar still has “the mother” in it. Many people use a detox diet to begin changing their diet, removing processed foods and introducing healthier whole foods.
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With an apple cider vinegar detox, you consume this type of drink regularly for a set period of time - several days to a month or more. Many people choose to consume it three times each day: upon waking, midmorning, and again midafternoon. However, there isn’t any formal research specifically about apple cider vinegar as part of a detox diet, much of the information you’ll find online is purely anecdotal.
Apple Cider Vinegar Drink Recipe
Many proponents of ACV advise taking 1-2 tablespoons daily, whether in a drink or with food. It’s so simple!
Basic Recipe:
- 1 to 2 tablespoons of raw, unfiltered apple cider vinegar
- 8 ounces of purified or distilled water
- 1 to 2 tablespoons sweetener (organic honey, maple syrup, or 4 drops of Stevia)
Sip your apple cider vinegar drink first thing in the morning or right before a meal. Taken before a meal, the vinegar drink can help you feel full faster, which can aid in weight loss. If you’re drinking ACV daily, you may want to drink through a straw to prevent wearing the enamel of your teeth.
Variations:
- Add lemon juice.
- Add a dash of cayenne pepper.
- Combine the ingredients above with 1 cup of warm water (rather than cold) and add ½ tsp raw honey.
- Combine raw apple cider vinegar, lemon juice, and honey.
- Sip a steaming apple cider vinegar drink (using warm water or tea) in the morning or before bed.
Apple Cider Vinegar Detox Drink Recipe:
- Boil water in a saucepan, then turn off the heat. Allow the water to cool down a bit then mix all ingredients together and stir well.
- Filter the apple cider vinegar detox drink into your favorite mug. Use your favorite hot tea in place of the hot water (such as green tea or white tea).
Precautions
- Dilution is Key: Taking a shot of vinegar alone is an acidic blast that can harm the enamel of your teeth and even damage your esophagus and lungs. The key is to dilute the vinegar in water.
- Tooth Enamel: Apple cider vinegar in its pure form is acidic. It may erode tooth enamel or even burn your mouth and throat. If you do choose to do the detox, be sure to rinse your mouth with water after drinking the vinegar. You may even want to drink it through a straw.
- Medication Interactions: Apple cider vinegar may also interact with different medications or supplements. In particular, it may contribute to low potassium levels if you take diuretics or insulin. If you take diuretics or insulin, talk to your doctor before you start consuming apple cider vinegar regularly or try the detox.
- Stomach Discomfort: People who have tried an apple cider detox do share that you may have some nausea or stomach discomfort after drinking it. This discomfort is usually worse in the morning hours when your stomach is empty.
- Consult Your Doctor: Many proponents of ACV advise taking 1-2 tablespoons daily, whether in a drink or with food. But you should check with your doctor first, especially if you’re pregnant. If you’re still interested in apple cider vinegar, it’s a good idea to check with your doctor before adding this ingredient to your diet, especially if you’re taking medications or supplements.
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