3 reasons to eat apple cider vinegar.

One Minute For Your Health #18

Did you know that Japanese samurai drank vinegar as an energising tonic?

And it’s not surprising that they did.

Whilst vinegars have been used for food and medicinal purposes for over 10 000 years, we only now have the science to really understand the benefits.

Apple cider vinegar is a particularly good example. It contains a number of polyphenols (or antioxidants), organic acids and vitamins. All of these have the potential to convey health benefits.

The good thing is, you don’t need to drink vinegar like the samurai 😅 .

Just 1-2 tablespoons a day are enough to convey health benefits

In this week’s post I will summarise three well researched benefits for you.

Blood sugar

There is mounting research to show that consuming apple cider vinegar with a meal reduces your risk of post-prandial (after eating) blood sugar spikes. We’ve talked about why blood sugar spikes are bad here and here.

In fact, some research even shows that apple cider vinegar may be helpful for people with type II diabetes.

It seems like apple cider vinegar makes food stay in our stomach for longer (which also makes us feel fuller for longer) and means the sugar from the food is broken down and absorbed more slowly.

If you struggle with indigestion and uncomfortable fullness after meals, this may however not be so good for you.

Antimicrobial

The bioactive compounds in apple cider vinegar have been shown to have antimicrobial effects.

Which would make sense, considering vinegar has historically been used to preserve foods and prevent them from moulding or rotting.

Some practitioners argue that apple cider vinegar may even help with digestive problems like small intestinal bacterial overgrowth or gut dysbiosis. In fact, there are many case studies which would suggest they are right.

Digestive aid

Apple cider vinegar is often recommended as a digestive aid due to its enzymes and acidity levels.

Whilst I wouldn’t recommend shotting apple cider vinegar before a meal to aid digestion (ouch, your poor throat and stomach lining - please don’t do this), it may be helpful as part of your meal in a salad dressing or marinade.

One study (on fish 🐟) showed that apple cider vinegar may increase the activity of protein and fat digesting enzymes.

Still not a superfood!

I’m not one to tout superfoods.

But apple cider vinegar may be a healthy alternative to other types of vinegar like balsamic. As part of a balanced and varied diet apple cider vinegar may carry some additional health benefits.

No, it won’t solve all your health complaints as many online articles will claim.

Instead of using apple cider vinegar like a supplement, incorporate it into your daily meals.

You could for example make a delicious rainbow salad (feta, buckwheat, beetroot, rucola, cucumber and grated carrot) with an olive oil, garlic, honey and apple cider vinegar dressing.

How do you use apple cider vinegar? Comment below!

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Links and References:

https://www.apple-cider-vinegar-benefits.com/vinegar-history.html

Pusparatha, S. Blessy; Devi, R. Gayatri; Jyothipriya, A. (2019). EBSCOhost | 136927780 | Effects of apple cider vinegar on diabetic and obese patients. [online]

Yagnik, D., Serafin, V. and J. Shah, A. (2018). Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression. Scientific Reports, [online] 8(1). Available at: https://www.nature.com/articles/s41598-017-18618-x [Accessed 20 Oct. 2020].

‌Hayder Badr Jabir, Fatin Naeem Abbas and Rana Muhsin Khalaf (2011). In Vitro Assessment Of Antifungal Potential Of Apple Cider Vinegar And Acetic Acid Versus Fluconazole In Clinical Isolates Of Otomycosis. Thi-Qar Medical Journal, [online] 5(1). Available at: https://www.iasj.net/iasj?func=article&aId=47709 [Accessed 20 Oct. 2020].

‌Ahmadniaye Motlagh, H., Javadmanesh, A. and Safari, O. (2020). Improvement of non-specific immunity, growth, and activity of digestive enzymes in Carassius auratus as a result of apple cider vinegar administration to diet. Fish Physiology and Biochemistry, [online] 46(4), pp.1387–1395. Available at: https://link.springer.com/article/10.1007%2Fs10695-020-00797-6 [Accessed 20 Oct. 2020].

‌Kausar et al. (2019). Effect of Apple Cider Vinegar on Glycemic Control, Hyperlipidemia and Control on Body Weight in Type 2 Diabetes Patients. International Journal of Medical Research & Health Sciences, 8(5): 59-74.

Peloso, E. (2016). Apple cider vinegar for diabetes: Limited evidence, potential risks. Pharmacy Today, [online] 22(2), p.18. Available at: https://www.pharmacytoday.org/article/S1042-0991(16)00253-X/fulltext?post=bl211112019a [Accessed 20 Oct. 2020].

‌Petsiou, E.I., Mitrou, P.I., Raptis, S.A. and Dimitriadis, G.D. (2014). Effect and mechanisms of action of vinegar on glucose metabolism, lipid profile, and body weight. Nutrition Reviews, [online] 72(10), pp.651–661. Available at: https://academic.oup.com/nutritionreviews/article/72/10/651/1935511 [Accessed 20 Oct. 2020].

Fahey, R. (2017). Health Benefits of Apple Cider Vinegar and Other Common Vinegars: A Review - ProQuest. [online] Available at: https://search.proquest.com/openview/9db6b9a61f9a3f127ab3f13f39566c26/1?pq-origsite=gscholar&cbl=196259 [Accessed 20 Oct. 2020].

‌Hlebowicz, J., Darwiche, G., Björgell, O. and Almér, L.-O. (2007). Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study. BMC Gastroenterology, [online] 7(1). Available at: https://link.springer.com/article/10.1186/1471-230X-7-46 [Accessed 20 Oct. 2020].

‌Some images from www.canva.com

Learn more about me at www.efiaskitchen.com

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