You may have a friend who loves adding apple cider vinegar (ACV) to their favorite dishes. Or you may have seen ACV drinks in the refrigerated section at the grocery store. With the exploding popularity of this seemingly basic pantry staple, you’re probably wondering what the buzz is all about. Here’s everything you need to know about this trendy vinegar.
What Is Apple Cider Vinegar? ACV is made from fermented apple juice.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a960e738-d219-431b-82d9-32dce83acd81 Like other cider- and wine-based vinegars, it has about 5 percent acidity.e60dc2a1-f33c-4a05-9b50-8e3e8e59762906d774a2-5949-48b1-a968-bec31058ec0d It has a light golden color, and compared with distilled white vinegar, ACV has a milder, fruity tart flavor. Because of its color, it may make light-colored fruits and vegetables appear darker. With almost no calories or fat, ACV can be a healthy way to add a burst of flavor to your favorite recipes.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e3d59fbd-b270-477a-945a-1c382ff4c101 Although its potential health benefits are widely reported, many of these claims aren’t backed by research. Some research suggests it may support gut health and help manage certain conditions.e60dc2a1-f33c-4a05-9b50-8e3e8e59762955b6bcc6-a578-4eb8-9935-d3fa6fa017bb
Types of Apple Cider Vinegar: How to Take It Types ACV is most widely available as a liquid on supermarket shelves. However, people take ACV in these different forms to access its promoted health benefits: Pasteurized Apple Cider Vinegar During processing, manufacturers heat the apples, then very rapidly cool them, killing most bacteria and yeasts in the product.e60dc2a1-f33c-4a05-9b50-8e3e8e597629cef2853c-348a-4d57-8eb1-7e53417edef4 Raw Apple Cider Vinegar This type has not undergone pasteurization, meaning the bacteria and yeasts remain in the product as a cloudy, stringy substance called the “mother.” People use raw ACV for its probiotic health benefits more than pasteurized ACV.e60dc2a1-f33c-4a05-9b50-8e3e8e597629712fece4-ebdf-448a-b40d-95a37204e8cb Apple Cider Vinegar Supplements ACV is available in gummy, tablet, powder, and capsule form, although the U.S. Food and Drug Administration (FDA) does not regulate these in the same way as medications.e60dc2a1-f33c-4a05-9b50-8e3e8e597629ed60c041-4a74-4676-82cb-5c35b2f96d1d
Apple Cider Vinegar Nutrition Facts Nutrition ACV is not a plentiful source of nutrients on its own. The U.S. Department of Defense’s Operation Supplement Safety program suggests that ACV is only safe to consume in small amounts, meaning it’s unlikely to make up much of your daily nutrient intake.e60dc2a1-f33c-4a05-9b50-8e3e8e597629199f87a6-8240-4a58-9322-8700e3ff70e9 Here are the nutrition facts for a 1 tbsp of ACV, per the U.S. Department of Agriculture.e60dc2a1-f33c-4a05-9b50-8e3e8e597629cd9ff698-53a1-4967-9b04-815adf7a926f
While ACV isn’t necessarily a nutritional powerhouse, it’s a good source of acetic acid. According to Operation Supplement Safety, small, low-quality studies support this acid’s role in reducing blood sugar levels for those with diabetes and cholesterol levels in people with obesity.e60dc2a1-f33c-4a05-9b50-8e3e8e597629cdc3d635-92ff-46fb-9dc7-547b639df0a2 ACV also provides antioxidants, which may help counter disease and reduce harmful reactions in the body, as well as provides natural probiotics, which might help increase the number of beneficial bacteria in your gut.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b13a04a7-dd37-4793-aecb-b6e0444a0959
Potential Health Benefits of Apple Cider Vinegar Benefits Some research suggests that ACV may have several potential health benefits, although research is limited and many studies are based on small sample sizes or research in animals. Here are potential health benefits of ACV supported by research: ACV may contain probiotics that benefit the digestive system and gut microbiome.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291eed6a9e-c93d-47ac-b54a-943d77394b7d ACV provides antioxidants that reduce oxidative stress and inflammation, which may help prevent the development or progression of some chronic diseases.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291e5ab894-607c-487a-bc5d-8d3e85800781 ACV may help reduce high cholesterol in certain people, such as those with type 2 diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e5976294cc2a998-05be-48d3-b1e2-f02709bb6a72 ACV may help lower blood glucose, which may be beneficial for people with diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293a9225a3-946f-498f-bba1-0f654ef2ebad
Can Apple Cider Vinegar Help With Weight Loss? Weight Loss Some companies claim that their ACV products can support weight loss goals, but research doesn’t provide strong enough evidence to back up these claims. One study found that ACV significantly reduced body weight, body mass index, organ fat, and waist circumference for its participants.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f6d7bc26-96d3-4a26-997b-1c9b3e726205 However, the study was small and low quality. It doesn’t reliably prove that ACV helps weight loss in any way. A 2022 meta-analysis did not find that ACV helped people control appetite on a long-term basis and found mixed results for short-term appetite control.e60dc2a1-f33c-4a05-9b50-8e3e8e597629811b38de-f07d-4a9b-8fac-d89df805ddee The Cleveland Clinic doesn’t recommend using ACV for weight loss.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291f90750c-493a-43d0-adf8-e13f262d2f6e
How to Select and Store Apple Cider Vinegar Select and Store Selecting and storing ACV involves choosing products with pure ingredients and finding a cool, dark spot in your pantry. Selection Choosing ACV products depends on why you’re using them. People who plan to drink ACV or cook with it should choose labels that list apples high up on the ingredients list and avoid phrases like “apple-flavored.” This can help people avoid heavily processed products. Those planning to drink ACV for its potential health benefits should consider a raw, unpasteurized product, as this may provide more probiotic power.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c471f4b6-eb4d-49e6-adf6-882cbccbc1c3 Some people might also want to avoid artificial flavorings and preservatives. Storage ACV can be stored in a pantry for as long as you like. Most ACV labels will instruct you to keep it in a cool, dark place. Opening the cider can make it cloudier over time, but it’s still safe to eat or drink. The oxygen reacts with the yeast and bacteria after exposure, which may increase how much “mother” develops and make the vinegar taste more acidic.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299c0f8626-0477-4f7c-bea0-5911d809929b
How to Consume Apple Cider Vinegar How to Eat Some people drink ACV, but diluting 1 tbsp ACV in tea or warm water can prevent the acidity of the vinegar from harming your teeth or throat.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291f9f28d3-6441-4159-9d18-a0a3c2e88013 ACV can also add sharpness to salad dressings, marinades, and sauces. You might be able to use ACV as a pickling agent when jarring your favorite briney goods, as it naturally kills bacteria and keeps food fresh. While ACV is available in gummy form, the FDA does not regulate these products in the same way as medications.e60dc2a1-f33c-4a05-9b50-8e3e8e597629ca810c09-2e44-4cff-8b48-a240400dbb50
Is It Possible to Be Allergic to Apple Cider Vinegar? Allergies A full allergy to vinegar is rare. However, some chemical components of vinegar may cause allergy-like symptoms due to sensitivity or intolerance: Histaminee60dc2a1-f33c-4a05-9b50-8e3e8e5976296efd9c48-eea8-4845-9454-85a6d27df776 Salicylatese60dc2a1-f33c-4a05-9b50-8e3e8e597629885eaf58-a28a-4f0f-a829-8e58f9f5faa7 Sulfitese60dc2a1-f33c-4a05-9b50-8e3e8e597629eb480799-a5bb-4da3-bb3b-465710d1d27b Acetic acide60dc2a1-f33c-4a05-9b50-8e3e8e597629806b7a4c-528f-4be4-836f-95c96efac371 People with known sensitivities to or intolerances of these chemicals may experience allergy symptoms after consuming ACV. Allergylike reactions to vinegar are rare and often occur due to sulfite sensitivity.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292d69e9e6-242e-4fde-a818-3e71800e91d1 One case study detailed an individual who had a severe allergic reaction to a brand of raw ACV but not pasteurized ACV that did not contain sulfites. Sticking to pasteurized ACV may help reduce the risk of an allergylike reaction, but more research is needed.
The Takeaway Apple cider vinegar is a good source of antioxidants and gut-healthy bacteria while adding virtually no calories to your diet. It may contain probiotics that help with gut health, and it could help control cholesterol and blood sugar levels. However, research is still at its early stages, and more studies are needed to prove these proposed health benefits. Use apple cider vinegar in marinades, water, or tea, or pickle veggies in it.
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