Foods I love: Apple Cider Vinegar

Apple cider vinegar (ACV) is made from the liquid of crushed apples that naturally contain yeasts and sugars. In a first step, the yeasts ferment the sugars into ethanol, essentially creating hard cider. Then, in a secondary fermentation process, naturally occurring acetic acid bacteria that survived the initial fermentation oxidize ethanol into acetic acid, creating vinegar.

A tablespoon of ACV contains few calories, carbs, fiber, proteins, and different polyphenols depending on the type of apple and processing technique. But something that pops up in research as the basis for ACV’s metabolic health benefits is the compound that lends vinegar its tangy kick: acetic acid.

Which are the Metabolic Health Benefits of ACV?

• Preliminary research suggests that consuming ACV, just at the start of a carb-rich meal may help blunt post-meal blood sugar spikes, improve insulin sensitivity and delay gastric emptying, with the most significant effect in people who are insulin-resistant.

• Meta-analysis suggest also that ACV consumption may lower LDL cholesterol, triglycerides and increase HDL cholesterol. This may result from acetic acid’s ability to activate an enzyme (AMPK), which inhibits cholesterol and fatty acid synthesis.

• Another study showed that apple cider vinegar also may have a modest effect on weight. Researchers believe this weight loss may be a result of reduced fatty acid synthesis and increased fatty acid oxidation (or fat burning). However, research is relatively limited in this space, and more large-scale, long-term clinical trials on ACV and weight loss are needed to quantify its true benefit.

• Lastly, unpasteurized ACV is also known for containing “the mother”—a slimy film composed of yeast and acetic acid bacteria that provides significant levels of beneficial bacteria that function as probiotics.

Given ACV’s acidity, it could damage your esophagus and erode tooth enamel when consumed straight. As a general rule, dilute every one tablespoon of ACV with at least 1 cup of water.

You can enjoy ACV as salad dressing, as a pre-meal beverage, as a cocktail replacement, or you can make pickled veggies (with water and salt).