Apple Cider Vinegar: Fact vs Fiction – Phase It Up

Apple Cider Vinegar: Fact vs Fiction

In the wellness world, apple cider vinegar (ACV) is often touted as the ultimate health tonic. Some believe this pungent vinegar is a fat burning, cell generating, cure-all powerhouse, but is it too good to be true?!

What is apple cider vinegar?

Vinegar can be made from numerous sources such as beets, grapes, and apples.  Yeast is used to ferment the fruit sugars into alcohol. Bacteria then converts the alcohol into acetic acid aka apple cider vinegar.

The acetic bacteria forms a smily, cloudy film referred to as “the mother.” The mother = the health benefits. Not all brands contain “the mother.” If label doesn’t state in some form or another “contains the mother,” choose another brand.

Health Claims (Backed by Science)

There are many, many health claims in the wellness world, but not all are supported by science, which doesn’t make the claim is false.  It just means there is not proven scientific evidence to back up the claim. Who know’s what will be discover later on, but here is what we know as of right now.

1. Weight Loss

Likely, you won’t shed 50lbs due to apple cider vinegar alone, but there are actual studies conducted suggesting that daily consumption of vinegar can reduce belly fat and increase satiety leading to weight loss. (1)(2)

2. Cardiovascular Health

Several animal studies suggest that apple cider vinegar decreases cholesterol and triglyceride levels and improve blood pressure. (3) More research is needed, but so far this is promising.

3. Blood Sugar Regulation

Apple cider vinegar has been shown to improve glucose levels and insulin sensitivity. (4)(5) Regulated or steady blood sugar levels are beneficial for everyone, but especially for those with diabetes. Incorporating apple cider vinegar regularly with meals is great, but if you’re taking medication for blood sugar regulation be sure to closely monitor your levels and adjust medication as needed with the recommendations of your healthcare providers.

How to consume it?

Truth be told apple cider vinegar is not palatable… at all. Taking a spoonful or a quick shot is not recommended, because it’s not delicious and it can also damage the lining of the esophagus and tooth enamel.

Always dilute ACV before consuming. A tablespoon or two in a cup of tea with lemon is an easy way to get it in. Also, these 131 recipes below contain the health benefits of ACV and they’re delicious! No pucker face here.

Garlic Olive Oil Dressing 

Low Carb BBQ Sauce

Savory Bone Broth

Resources

(1) https://www.ncbi.nlm.nih.gov/pubmed/19661687

(2) https://www.ncbi.nlm.nih.gov/pubmed/16015276

(3) https://www.ncbi.nlm.nih.gov/pubmed/16611381

(4) https://care.diabetesjournals.org/content/27/1/281.long

(5) https://care.diabetesjournals.org/content/30/11/2814.full

 

 

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