Apple cider vinegar (ACV) is a popular vinegar that can be found in most kitchens and if it’s not in yours, it should be! ACV is known for its many health benefits including digestive support, skin health, blood sugar regulation, supporting weight loss and more. But does ACV really work? What is it made of? How healthy is ACV and can it actually improve your health? We'll cover all these questions and more in this article. Read on to hear what a Nutritionist wants you to know about ACV.
How Healthy Is Apple Cider Vinegar? Here's What A Nutritionist Wants You To Know About ACV
ACV is a liquid made from fermenting apples. Acetic acid is one of the main active ingredients in ACV and may be responsible for its many health benefits. ACV has been used in homes as a natural remedy and as a kitchen staple for centuries.
The best way to incorporate ACV into your diet is to use it in cooking. It’s a simple addition to foods like salad dressings, homemade mayonnaise and baking. If it’s not added to food, it can be enjoyed diluted within a liquid such as Caroline’s ACV drinks or added to water for a quick digestive boost.
It’s not advised to take apple cider straight as this may burn the esophagus when being swallowed and cause erosion of tooth enamel.
Apple cider vinegar is not a cure-all magic pill that will heal you from the inside out, however there is a lot of really promising research showing various healthful properties, including antimicrobial, antibacterial and antioxidant effects.
Ahat is apple cider vinegar good for?
Research suggests that ACV may offer several health benefits, here is a list of the main ones:
Support weight loss
Support cholesterol balance
Lowering blood glucose levels
Reduce blood pressure
As you can see ACV may help with many health concerns, read on to learn more about how it can help with skin, gut support and weight loss.
Why Is Apple Cider Vinegar Good For Your Skin?
The acetic acid in apple cider vinegar is considered mildly acidic and may burn or irritate the skin if applied directly or to a sensitive area of skin. It is recommended to dilute ACV prior to topical application.
ACV is well-known for its antibacterial and antifungal properties and has been shown to be effective against many strains of harmful bacteria. As certain strains of bacteria often contribute to the development of acne, ACV may help to clean the skin and treat acne.
ACV also contains lactic acid and succinic acid. Lactic acid may improve the texture, pigment and appearance of skin and succinic acid may reduce inflammation within the skin and reduce acne scarring.
This research is promising although more research is needed to confirm the effects of ACV and skin health.
Why Is Apple Cider Vinegar Good For Your Gut?
Acetic acid in ACV is a short chain fatty acid’s (SCFA) that has powerful antibacterial properties and may be effective at killing off several specific strains of bacteria. Acetic acid may help to keep the ‘bad’ bugs away and help to support the production of ‘healthy’ gut bugs. SCFA’s have shown to reduce inflammation, improve immune system performance, reduce toxin production in the gut, increase nutrient delivery and absorption and having a positive influence on the gut brain axis.
When taken before a meal ACV helps to activate digestive enzymes in the gut which are required for healthy digestion and absorption of fats, carbohydrates, and proteins. When foods are digested properly, nutrients from foods are efficiently absorbed and utilised within the body. Proper digestion also reduces the risk of any bloating or gut discomfort post meals.
ACV may also increase the stomach's acidity which is particularly important if you have low stomach acid, a common symptom amongst people with reflux and digestive issues.
Why Is Apple Cider Vinegar Good For Weight Loss?
In the past decade there has been lots of research dedicated to the effects of vinegar, including ACV on our body. Researchers have found that by adding 1 tablespoon of ACV to a glass of water before meals, may help subjects reduce their total visceral fat, waist/ hip measurements and triglyceride levels.
In one double-blind randomised controlled trial obese subjects were divided into three groups, two had ACV at different doses mixed into a drink and one was a control group. Both ACV groups showed that daily ACV consumption led to reduced belly fat and weight loss. This study suggested that vinegar can increase feelings of satiety and fullness and helped their subjects eat fewer calories, which may have led to weight loss.
This is quite exciting news, but important to note that weight loss is complex for many so it’s important to work with a medical professional and also incorporate healthy eating and lifestyle habits when wanting to lose weight.
Why should people drink Caroline’s Drinks?
Water should always be first in line when thirst is concerned. However Caroline’s drinks are a fabulous alternative to a high sugar drink that’s full of preservatives and additives.
Here are some reasons why you should consider trying Caroline’s:
Caroline's Drinks has no added sugar and uses the best possible sugar alternatives; Erythritol and Stevia.
Caroline's Drinks contains 1.5 tablespoons of ACV - and after reading this blog you now know why this is such a great thing!
Caroline's Drinks contains a live mother culture as well as prebiotics and 6 probiotic strains which your healthy gut bugs will thank you for.
All ingredients are natural, carefully sourced and tested to meet Australian standards.
As you can see apple cider vinegar has numerous health benefits and the research is ever unfolding. We’ve all heard the saying “An apple a day keeps the doctor away”, but maybe the modern day version should be “A tablespoon of ACV a day (diluted in water, or a Caroline’s drink) keeps the doctor away”.
* Disclaimer *
Nothing contained in this blog post is a substitute for medical advice, diagnosis or treatment and is for educational and informative purposes only. Please consult a registered medical professional prior to making significant dietary changes, taking any supplements or modifying any medications.
About the author:
Margo White is a Clinical Nutritionist who holds a Bachelor of Health Science in Nutrition and Dietetic Medicine. Margo uses food as medicine to gently nourish, strengthen and support health. She believes that life is about balance, and shouldn’t be restrictive. Margo advocates for an 80/20 way of eating; 80% whole foods and 20% soul foods - soul foods to nourish your soul and bring you great joy. When she’s not seeing clients in the clinic she is either in the kitchen developing recipes or creating content and blog writing for various aligned food companies.