Hi Friends!
Today I’m introducing you to a fellow Ohioan who has been helping me out behind the scenes on the blog for the past few months! She’s a soon-to-be RD and after receiving your responses to the survey I put out a few months ago, I asked her to do a little research about some of the topics you guys were most interested in. One of those was Apple Cider Vinegar!
Hi, Everyone! My name is Meagan and I’m so excited to be with you today! I am a graduate student in the Medical Dietetics program at Ohio State University which means in one more semester, I will be elegible to sit for the Register Dietitian exam and become an RD like Lindsay. I’ve been working a little bit behind the scences with her this past Fall to learn about the planning and work that goes into creating an interesting, fun, and helpful nutrition blog. What I’ve learned: it’s certainly a full time job and Lindsay definitely deserves some “maternity leave” for a few posts!
{Source}
Today’s post is about a topic that many of you who took the Reader Survey Lindsay put out back in September were interested in learning more about: vinegar! Specifically apple cider vinegar. It really seems to be having a moment right now with health endorsements from running the gamut from Dr. Oz to Katy Perry. I’ve done a lot of research on the topic and wanted to talk about the health benefits that have been scientifically proven to be true—not just the old wives’ tales!
First off, vinegar has been in use in nearly every field from medicine to homekeeping for thousands of years. Hippocrates (c. 420 BC), the Father of Medicine used vinegar as a wound treatment. It is rumored that Cleopatra used vinegar to dissolve pearls into a love potion for Marc Antony. Sung Tse, Father of Forensic Medicine, supported washing hands in vinegar to avoid infection during autopsies. And even today, vinegar is commonly used as a household cleaner.
{Source}
The word vinegar comes from the French vin aigre which means sour wine. It can be made from nearly any fermentable carbohydrate source including fruit, wine, beer, dates, grains, or potatoes. To make apple cider vinegar, apples are crushed and their juice is added to barrels or casks along with yeasts which ferment the natural sugars. The result is alcohol. Next, Acetobacter bacteria are added to convert the alcohol to acetic acid. Finally, the mixture is allowed to ferment for weeks or months, depending on the maker. During this time, nontoxic goo made up of yeast and acetic acid bacteria forms within the mixture; similar to kombucha, this is known as the mother. This part is usually filtered out and the remaining liquid pasteurized before selling. However, some people claim that the mother has health benefits and certain brands sell their vinegar including bits of the mother. At this time health claims regarding any benefit from ingesting the mother are unsubstantiated. On the other hand, I couldn’t find any research that claimed ingesting bits of the mother were harmful either.
{Source}
Medical Uses
There are many ways in which vinegar has been used to promote health. One of the oldest is to fight infections. This idea is based in science as vinegar is proven to have antimicrobial properties. However, today most experts advise against putting vinegar directly on wounds, as there are many other more effective treatments to kill bacteria and reduce infection.
There is ambiguous evidence that vinegar can improve blood pressure and cholesterol. It is speculated that vinegar ingestion improves calcium absorption, which through a complex chain of events involving hormonal regulation, can help to regulate blood pressure. This has been shown in animal studies BUT trials have not been done in humans. Further, a 2006 study in the British Journal of Nutrition found that acetic acid, the main acid in vinegar, reduced total cholesterol in rats when taken regularly with food.
Vinegar is equivocally associated with cancer fighting. It is a dietary source of polyphenols, which are synthesized by plants to defend against oxidative stress. In humans, polyphenols have been shown to enhance antioxidant protection and reduce cancer risk.
Finally, a 2004 study conducted by Arizona State University study suggested that vinegar consumption may influence blood sugars. The study had some people drink apple cider vinegar mixed with water while some participants drank a placebo. Then both groups ate a carbohydrate rich breakfast. Afterward the group who ingested the vinegar drink had a smaller rise in blood glucose than the group who drank the placebo. In fact, in insulin-resistant subjects (the early phase of Type 2 diabetes), vinegar ingested with a meal has been demonstrated to reduce post-meal blood sugar levels up to 64%. But even in those with Type 2 diabetes, vinegar consumption prior to the meal was associated with a slight improvement in post-meal insulin sensitivity.
{Source}
Unsubstantiated Claims
There are several health applications for apple cider vinegar that have been used for many years, but are not backed up by science. The first is using apple cider vinegar to treat acne. The acid in the liquid is thought to act as a natural toner thus improving skin texture while the antimicrobial properties aid in acne treatment. Similarly, it has been used to as a dandruff remedy. Spray a mixture of 1 part apple cider vinegar to 1 part water on your scalp and put your hair in a towel for 15 minutes. Then wash as usual. It is claimed that the apple cider vinegar changes your scalp pH level making it inhospitable to the yeast that causes dandruff. Finally, apple cider vinegar has been long used in Eastern medicine to treat an upset stomach. Adding 2T apple cider vinegar and a dash of honey to a cup of water and drinking is said to ease a rumbly tummy.
Safety
Vinegar has been used in in the diet for thousands of years and so may be labeled safe in that capacity: as a dietary flavoring agent. However, researchers are just beginning to take on vinegar as a natural medical remedy and more studies should be conducted before calling it “safe” outside of its normal dietary uses. Acids can cause tooth decay so you should be sure to rinse your mouth after drinking apple cider vinegar. And it should be noted that in a small number of cases, overconsumption of apple cider vinegar (drinking it daily) has been linked to lowered potassium levels and weakened bones.
The bottom line is that apple cider vinegar is not a magic bullet for any condition, but is a yummy and nutritious dietary flavor when added to a healthy lifestyle that includes a balanced diet and exercise.
——–
Thanks to Meagan for sharing some of her knowledge today! Hope you learned something!
Let’s chat:
What’s your favorite way to use Apple Cider Vinegar?
Enjoy!
–Lindsay–
Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!
Linz @ Itz Linz says
first thing in the morning, i always add some acv to my water!
Hollie says
Random but I started singing “All about that bass” but used apple cider when I first read this post LOL. No judgement right?
That is interesting though, thanks for sharing!
Dietitian Jess says
Interesting info, thanks for sharing… I only use ACV in flavoring for sauces and etc for a meal… I do use regular vinegar for household cleaning and it definitely works better than store bought chemicals!
Melissa @ Freeing Imperfections says
I used apple cider vinegar as a facial astringent for a while. I thought it helped with acne at the time, but my husband could not STAND that my face smelled like feet, so I stopped using it!
Kristen @ A Mind Full Mom says
I use apple cider vinegar to help with indigestion and of course to flavor up salads. Love the stuff!
Kaila@HealthyHelperBlog says
I am ACV obsessed! It took a little getting used to but now I have it twice a day! I love it in lemon seltzer water (tastes like sprite!) and I swear it helps me kick colds to the curb!
Maryea {happy healthy mama} says
I swear ACV helps my skin!
Michele @ paleorunningmomma says
I’m a fan of ACV. Back when I sang I would drink it in hot water to help my voice if a cold was coming on or to speed along laryngitis and now I still have it in hot water every time I’m sick or feel something starting in my throat.
April says
Enjoyed this article and was just reading an article on the many benefits! I am curious about adding it to water or as another commenter said lemon seltzer, how much would I add??
Chelsey says
I used to take a shot of ACV every morning, but for some reason got tired for the habit, but I swear it helped ease my stomach! Perhaps I should go back to it…
Linda @ TheFitty says
I use it in bone broth all the time!
Katie @ Mom's Kitchen Handbook says
Great, thorough investigation. Thank you Meagan and Lindsay. So important to give the whole story about so many of the “sounds too good to be true” health claims floating around. I use apple cider vinegar in crunchy cabbage salads with apples and walnuts.
Kristy @ Chocolate Slopes says
I use apple cider vinegar in only 1 recipe so far that I can think of (a cold veggie pasta). I may need to branch out! Welcome to the dietitian world Meagan 🙂
Elle says
We use a lot of apple cider vinegar here. At one time my vet told me it would be good for our pooch too, and though I tried adding only a drop or 2 to her water, she would never drink it.
Elle | According to Elle says
Love this post! I use ACV every 2 weeks as a hair clarifier in the shower before shampooing & conditioning. It removes product residue and mineral deposits like a dream, and leaves my hair feeling silky smooth and easier to manage afterwards!
Lisa @ RunWiki says
Great info!! I’ve been drinking raw ACV for several years and I rarely get sick!
Ange @ Cowgirl Runs says
Great research and reading through the other comments is so interesting!
Most recently I used ACV to get rid of fruit flies in my kitchen – ha! But I also plan on using it in cooking 🙂
Shannon @GirlsGotSole says
Very informative post! I’ll have to start making sure I use ACV more often. Good benefits for sure.
Alex @ get big, go to work says
Wow, you really did your research Meagan! My favorite way to consume ACV is one you mentioned! I like filling a mug with hot water as if I was making tea, then I put about a tablespoon of ACV and a teaspoon of Manuka honey in it. So warm and comforting and it definitely does the trick if my stomach/digestive track is bothering me! Great alternative to sugary ginger ale.
Mattie @ Comfy & Confident says
I drink ACV almost every morning. It is great to learn more about it and its benefits.
Lori @ TheHealthMinded.com says
I learned a lot here! Thanks so much. I have always enjoyed the taste of apple cider vinegar and try reaching for it more and have even put it in my morning lemon water routine from time to time.