Apple Cider Vinegar - Is it worth the hype?
Apple cider vinegar (ACV) is made in a two-step fermentation process to convert apple juice into vinegar. First, the apples are crushed and juiced. Then, naturally occurring yeast converts the sugars in the juice to alcohol. This is called “fermentation” and is the same process for making wine or beer. Lastly, a second fermentation occurs, where acetic bacteria convert the alcohol into acetic acid, creating what is known as apple cider vinegar and resulting in the formation of the "Mother", consisting of beneficial bacteria and yeast.
Yes, ACV is worth the hype!
Benefits of ACV
Helps Manage Blood Sugar
If you drink ACV before a high-glycemic (high sugar) meal it can help lower post-meal glucose levels. The acetic acid in ACV slows down digestion and helps in keeping blood sugar more stable. Randomized, controlled trials involving both diabetic and nondiabetic individuals suggest that adding two teaspoons of vinegar to a meal may improve blood sugar control, effectively blunting the blood sugar spike after a meal by about 20 percent. So adding vinegar to potato salad or to rice (like the Japanese do to make sushi rice) or dipping bread in vinegar may blunt the effects of these high-glycemic foods.
Weight Loss Support
ACV has acetic acid in it, which is thought to reduce appetite by keeping you fuller over a longer period of time. Studies have been conducted, and shown, that people who consumed ACV lost more weight than those that didn’t. While this is not a fix-all, incorporating ACV into your diet could provide a healthy boost in weight loss.
Improves Cholesterol
We all know that having high cholesterol increases the risk of heart attack and stroke. There has been evidence that consistently taking ACV can help in lowering cholesterol and triglycerides. A study found that the participants that took ACV lost weight, and had lower cholesterol and triglycerides. In addition, these participants had significantly higher levels of high-density cholesterol (HDL), which is considered “good cholesterol” because it is known to lower the risk of cardiovascular disease.
3 Easy Ways to Use ACV
Add 1-2 Tbsp to water or sparkling water & drink with a straw to protect your enamel.
Add 1-2 Tbsp to ginger tea.
Add ACV to a salad dressing. Mix it with extra virgin olive oil & 2 Tbsp of dijon mustard.
