Advantages of Apple Cider Vinegar, as Perceived by Nutrition Experts
Slingin' the vinegar, huh? You've probably noticed all the buzz about apple cider vinegar health benefits swirling on social media. But does this pungent, slightly fruity liquid actually offer any tangible advantages for overall wellness? We tapped a couple of registered dietitians to help us sift through the chatter.
Here's the lowdown on apple cider vinegar, the bustling party in the fermented food scene, and how it can realistically impact your health. Meet our experts:
- Elizabeth DeRobertis, MS, RD, CDN, CDE, CPT, kicking it as a registered dietitian and the director of the nutrition program at Scarsdale Medical Group, White Plains Hospital
- Lauri Wright, PhD, RDN, LD/N, FADA, a registered dietitian nutritionist, associate professor, and the director of nutrition programs at University of South Florida
How Apple Cider Vinegar Is Made
The fermentation process behind apple cider vinegar goes down like this: first, yeast transforms the apple cider's sugar into alcohol. Then, bacteria turn that alcohol into acetic acid, the main component of vinegar. The second step also kicks off the growth of probiotics (good bacterias), although not all apple cider vinegars get this party started. "Raw, unfiltered apple cider vinegar has good bacteria, but filtered or pasteurized apple cider vinegar is heated, which kills off probiotics," tells DeRobertis.
Apple Cider Vinegar Benefits
Apple cider vinegar is usually consumed in small amounts because it's typically used as a flavoring ingredient, rather than as a drink like kefir. Overindulging can cause irritation to your teeth, throat, and stomach due to its acidity. That said, apple cider vinegar may have slight advantages, such as:
Possible Improvement in Cholesterol Levels
A slight shift in cholesterol levels could help lower the risk of heart disease, and some studies propose that apple cider vinegar might chip in. "Some small studies suggest that apple cider vinegar may modestly improve cholesterol levels by lowering total cholesterol and LDL (bad) cholesterol and raising HDL (good) cholesterol," says Wright. Acetic acid, the main active component in vinegar, is believed to help reduce fat production in the liver.
While intriguing, most of these studies have been small or conducted on animals, so more human trials are necessary before ACV can be recommended for cholesterol-lowering purposes.
Reduction of Oxidative Stress
Apple cider vinegar boasts antioxidants like polyphenols, with apples being a key source. These antioxidants combat cell damage in the body that could contribute to chronic diseases like cancer and heart disease. While apple cider vinegar isn't a major producer of polyphenols compared to fruits and vegetables, it might still provide a minor boost in antioxidants.
Support for Gut Health
As apple cider vinegar ferments, it facilitates the production of "the mother"-a cloudy growth containing probiotics. Probiotics support gut health by maintaining a balanced microbiome crucial for digestion, immune function, and mood regulation. However, apple cider vinegar is usually consumed in smaller amounts, making it a less potent option in this regard compared to other fermented foods such as yogurt, kefir, sauerkraut, kimchi, and miso that offer a higher and more diverse probiotic content and can be enjoyed in larger, more regular servings.
Management of Blood Sugar
When you chow down on carbs, your body breaks them down into sugar, which enters your bloodstream, triggering your pancreas to release insulin to shuttle sugar out of your blood and into cells for energy. For some individuals, this process can result in elevated blood sugar levels due to insulin resistance.
It's hypothesized that apple cider vinegar may help control blood sugar by slowing down digestion or carbohydrate breakdown. However, there's currently no solid evidence supporting this claim, so more research is warranted.
Enhancement of Feelings of Fullness
The potential for apple cider vinegar to slow down digestion might also make you feel more satisfied for longer. This may stem from its impact on stabilizing blood sugar and preventing energy crashes. Additionally, there's some evidence suggesting that acetic acid-found in vinegar-can stimulate a hormone promoting feelings of fullness, but more studies are needed in this area.
How to Use Apple Cider Vinegar
Keep in mind that apple cider vinegar is highly acidic, and direct consumption can irritate your throat, erode tooth enamel, and upset your stomach. Instead, use it sparingly in recipes or dilute it in water, tea, seltzer, lemonade, or apple cider for a more palatable experience. Some ideas:
- Fire-cider tonic:-combine apple cider vinegar with anti-inflammatory herbs, spices, honey, and vegetables to give your ACV a kick.
- Salad dressings: Create a basic vinaigrette, then toss it with greens or drizzle it over roasted vegetables.
- Smoothies: Mix a splash of apple cider vinegar with sweet bananas, berries, honey, or dates to balance the tangy-sweet flavors.
- Marinades: Acidic vinegar can help tenderize meats and stand in for other acids, such as lemon juice, in your favorite marinade recipe.
- Visit Martha Stewart's website for a collection of healthy drink recipes that incorporate apple cider vinegar, aligning with your wellness and food-and-drink interests.
- As a health-conscious individual, consider the potential impact of apple cider vinegar on your fitness-and-exercise routine and lifestyle, given its connections to gut health and blood sugar management.
- In the science of wellness and nutrition, apple cider vinegar has been found to have some benefits, such as a possible improvement in cholesterol levels and reduction of oxidative stress, according to registered dietitians Elizabeth DeRobertis and Lauri Wright.
- To fully appreciate the health advantages of apple cider vinegar, it's essential to understand the fermentation process that produces it, including the growth of probiotics in raw, unfiltered apple cider vinegar.
- Recipes can help you incorporate apple cider vinegar into your food cooking, offering a tangible method to experience these health benefits, as well as enhancing various dishes with their unique flavor.
- Apple cider vinegar may also aid in managing blood sugar levels, a crucial aspect for individuals with insulin resistance, although more research is needed to confirm this claim.
- Embrace a balanced approach to health-and-wellness by exploring new recipes featuring apple cider vinegar, engaging in fitness-and-exercise routines, and maintaining a nutritious diet, all crucial elements in a lifestyle that supports overall wellness.
