Apple cider vinegar, often abbreviated ACV, is a pantry staple and a superfood that has been gaining a lot of attention lately not only for its culinary uses but also as a health and wellness powerhouse.
In this guide, we’ll review:
- How apple cider vinegar is made
- Nutrition and benefits of ACV
- Cautions and considerations
- Types of ACV (and which is the best)
- Things to consider when choosing ACV
- Uses and recipe ideas
- Storage tips
- Common FAQs
What is apple cider vinegar?
Apple cider vinegar has a long history that dates back thousands of years. It’s believed to have been used by the ancient Egyptians, and it was also a favorite of Hippocrates, the father of modern medicine.
ACV is made through a two-step fermentation process:
- Fermentation of apple juice: Apples are crushed to extract their juice. This juice is then fermented with the help of yeast and bacteria. This fermentation process converts the sugars in the apple juice into alcohol.
- Acetic acid fermentation: The alcohol is further fermented, this time by acetic acid-forming bacteria. This second fermentation process transforms the alcohol into acetic acid, the key compound in vinegar.
The color of this tangy vinegar ranges from pale to deep amber, depending on how it is processed, which I’ll explain later on.
The nutritional value of apple cider vinegar
Apple cider vinegar is packed with nutrients and bioactive compounds! Among the most prominent are:
Acetic acid: This is the star of the show, responsible for many of ACV’s incredible properties. It’s known for its antimicrobial and antioxidant qualities.
Vitamins: ACV contains small amounts of vitamins like B1, B2, B6, and vitamin C, which support overall health.
Minerals: Important minerals like potassium, calcium, and magnesium are found in ACV. They’re essential for maintaining electrolyte balance and bone health.
Polyphenols: These powerful antioxidants are known to combat oxidative stress and inflammation, which can contribute to chronic diseases.
Apple cider vinegar is also suitable for various diets:
- Keto
- Paleo
- Whole30
- Vegan and vegetarian
- Gluten-free
- Dairy-free and lactose-free
- Low FODMAP
- Low calorie
ACV is virtually calorie-free and contains no fats, carbs, or protein. Its nutritional value primarily comes from the acetic acid and the presence of the “mother,” which contributes to its potential health benefits.
Potential health benefits of apple cider vinegar
Apple cider vinegar’s active compounds can positively impact your well-being in various ways:
- Weight loss: Some studies suggest that ACV may help reduce appetite and lead to weight loss, but the effects are relatively modest. It should not be seen as a miracle solution for shedding pounds.
- Blood sugar control: ACV may help improve insulin sensitivity and reduce blood sugar spikes after meals, which could benefit individuals with type 2 diabetes. However, it should not replace medical treatment.
- Digestive aid: Some people use ACV to alleviate digestive issues like indigestion or acid reflux.
- Heart Health: Some studies suggest that ACV might lower blood pressure and cholesterol levels, helping improve overall heart health.
- Antioxidant properties: ACV contains antioxidants that can help combat free radicals in the body, potentially reducing the risk of chronic diseases.
- Skin and hair health: Apple cider vinegar can also be a great addition to your beauty routine. The acetic acid can help balance the skin’s pH and improve hair health.
Cautions and considerations
Some people may experience digestive discomfort when consuming ACV, so start with small amounts.
ACV is acidic, and frequent consumption may erode tooth enamel. After consuming, rinse your mouth or use a straw to protect your teeth.
If you’re taking medications, especially for diabetes or heart conditions, be cautious with ACV. It may interact with certain medications, potentially causing adverse effects. Always consult with your doctor before incorporating apple cider vinegar into your routine.
Types of apple cider vinegar
There are several types of apple cider vinegar, each with its own unique characteristics.
Here’s an overview of the different types:
Unfiltered apple cider vinegar
- Hasn’t been strained or overly processed.
- Contains particles and sediments from the apple fermentation process.
- Appears cloudy and murky.
- Continues to ferment, which can change the taste and acidity over time.
- May have a stronger taste, and retains the “mother’s” potential health benefits.
Filtered apple cider vinegar
- Passed through a filtration process to remove sediments, impurities, and the “mother”.
- Typically has a clearer appearance.
- Tends to have a milder taste compared to unfiltered ACV.
- Usually cheaper.
- Fewer potential health benefits.
- Commonly used for culinary purposes like salad dressings, marinades, and cooking.
Apple cider vinegar with the mother
- Contains the “mother”, which is a mixture of yeast and good bacteria (probiotics) from the vinegar’s fermentation process.
- Offers potential health benefits due to the probiotics (gut health) and enzymes (essential in breaking down food).
- Appears cloudy, and shaking the bottle can distribute the mother.
Raw apple cider vinegar
- Unprocessed, unfiltered and unpasteurized
- Retains all natural components, including the mother.
- Tends to have a stronger, tangier flavor.
Unpasteurized apple cider vinegar
- Not exposed to high heat during processing.
- Retains the live enzymes and good bacteria from the “mother.”
- Preferred by those seeking the potential health benefits of ACV.
Pasteurized apple cider vinegar
- Subjected to heat to kill harmful bacteria and extend shelf life.
- Lacks some of the live components present in raw ACV.
Organic apple cider vinegar
- Made from organically grown apples without pesticides or other potentially harmful chemicals.
- Both filtered and unfiltered ACV can be organic.
Flavored apple cider vinegar
- Some brands offer flavored apple cider vinegar, which may be infused with additional flavors like honey, ginger, or herbs.
- Offers a variety of taste options for culinary use.
- Used to make ACV more palatable.
Apple cider vinegar pills or capsules
- Available in a convenient pill or capsule form.
- Easier to consume for those who dislike the liquid taste.
- May lack some of the benefits of the liquid form due to processing. See our full review of apple cider vinegar pills vs liquid.
Which apple cider vinegar is best?
It’s best to look for apple cider that is labeled as “raw”, “unfiltered”, “unpasteurized”, and contains the “mother”. This type of apple cider vinegar will have a cloudy, amber appearance and the most potential health benefits. Opt for organic to reduce your exposure to pesticides and chemicals.
Read the ingredients list to ensure there are no additives, preservatives, or artificial flavors. The only ingredients should be apple cider vinegar and sometimes water (diluted to 5% acidity).
Choose a product in a glass bottle or a BPA-free plastic container. Avoid products in containers with prolonged exposure to light, as this can degrade the quality of the vinegar.
To get you started, here are the best apple cider vinegar brands you can buy!
How to use apple cider vinegar
Apple cider vinegar serves as a versatile health and wellness aid. If you plan on drinking it straight, take 1-2 tablespoons and mix it with at least 6 ounces of water or whatever you prefer.
But you don’t have to limit it to just sipping. You can use it in all sorts of recipes, like marinades, salad dressings, even in your baked goods.
Here are some popular ways and recipes to use apple cider vinegar:
- Daily tonic (see these ACV shots and drink recipes)
- Smoothies
- Salad dressing
- Cucumber onion salad
- Marinade
- Pickling
- Apple cider vinegar gummies
- Baking (makes a good buttermilk substitute!)
- Hair rinse
- Skin toner
- Detox bath
Check out 30+ more other ways to use apple cider vinegar!
Storage and shelf life
Store your ACV in a cool, dark place, away from direct sunlight. Exposure to heat and light can degrade its quality. Refrigeration is not necessary
Make sure the cap or cork is tightly sealed after each use. This prevents air from entering the bottle and affecting the vinegar’s quality.
A good-quality ACV can last for years if stored properly, and it will still be safe to use even if it develops sediment at the bottom. The vinegar’s flavor might change over time, but it remains suitable for consumption.
FAQs
The main benefit of apple cider vinegar is its potential to aid in weight management and improve digestion, thanks to its acetic acid content, which may help reduce appetite and promote feelings of fullness. Additionally, it has been associated with potential health benefits, such as blood sugar control and antimicrobial properties.
The ideal amount of ACV varies from person to person. A common recommendation is to start with 1-2 tablespoons (15-30 mL) diluted in a large glass of water. It’s best to consult with a healthcare professional for personalized guidance.
While ACV may assist in weight management by promoting a feeling of fullness and potentially aiding fat loss, it’s not a magic solution for burning belly fat. A balanced diet and regular exercise are key to losing weight.
Drinking diluted ACV in the morning may help with digestion, reduce blood sugar spikes, and provide a gentle energy boost. However, overconsumption can lead to health issues, so moderation is essential.
The downsides of ACV include the risk of tooth enamel erosion, digestive discomfort if consumed undiluted, potential medication interactions, skin irritation, and the possibility of allergic reactions in some individuals.
There is no definitive “better” time for everyone. Some people find it more comfortable to consume it in the morning to kickstart their metabolism, while others prefer it at night to potentially aid digestion. Just make sure to take it at least 30-60 minutes before bedtime to avoid potential sleep disruptions.
