What are the Health Benefits of Apple Cider Vinegar? – Sharon Palmer, The Plant Powered Dietitian

Wondering about whether purported apple cider vinegar benefits are true? Unfortunately, there’s a lot of hype on this ingredient. Learn more about the science on apple cider vinegar in this expert guide, which looks at apple cider vinegar research, benefits and risks, supplements, cooking, and recipes.

You’ve probably heard about the health benefits on social media of downing apple cider vinegar, from weight loss and gut health to clear skin. No wonder the practice of consuming apple cider vinegar has become an increasingly popular endeavor. People are sipping it straight out of the bottle, as well as adding apple cider vinegar to their morning beverages, smoothies, sauces, salad dressings, and more. But the fixation is really nothing new; apple cider vinegar has been used as a home remedy for decades. But how scientific are these purported apple cider vinegar health benefits? There is some research showing health advantages, but there’s also a lot of hype. Let’s separate fact from fiction as it pertains to apple cider vinegar benefits.

What Is Apple Cider Vinegar?

The word “vinegar” in Latin means “sour wine”. Any alcoholic beverage, whether from grapes, dates, rice, sugar, or apples, will naturally turn into vinegar when it’s exposed to air. Yeast digests the sugars to turn them into alcohol, and bacteria converts the alcohol into acetic acid, giving it that trademark sour vinegar taste. During fermentation, the yeast and bacteria create the “mother”, which can be visible as strands floating in a bottle of unfiltered apple cider vinegar. If you’ve ever tasted a bottle of wine that has undergone oxidation, you might have noticed that it has turned vinegary.

Bragg’s Apple Cider Vinegar is unfiltered, featuring the “mother”.

The origins of vinegar can be traced to around 5000 BC when the Babylonions used date palm fruits to make vinegar. It was also found in urns dating back to 3000 BC in Egypt, and in 1200 BC in China.Vinegar had a variety of uses in cultures. It was used in dishes as a flavor enhancer and pickling agent, as well as for medicinal purposes and as an energizing drink. As it relates to apple cider vinegar, the origins of this particular vinegar date back to mainly China (apples originated in Central Asia) and Africa, where it was thought to have benefits. Throughout history apple cider vinegar played many notable functions, including reducing the impacts of the Bubonic Plague and cleaning and disinfecting the wounds of soldiers during American wars. In the U.S., the first ever apple tree was planted in Boston by an English clergyman named William Blackstone. This marked the beginning of the growth and spread of apple trees in other states, as well. In the nineteenth century, the rise of the folk hero, John Chapman, also popularly known as Johnny Appleseed, further highlighted apples. He planted an abundance of apple trees and shared them with other settlers, leading to an expansion in apple tree planting. The increasingly popular growth and availability of apple trees became a unit of exchange, which played an important role in economic benefits. The amount of apples produced enabled the creation of apple cider vinegar, since the main ingredient is apples.

You can find a variety of apple cider vinegar brands, including Heinz and Bragg.

Apple Cider Vinegar Nutrition

Apple cider vinegar contains some of the same nutrients found in apples, such as B vitamins and polyphenols. Unfiltered apple cider vinegar may also have some probiotic activity due to live active bacteria. These beneficial bacteria may possibly contribute to gut health. The nutrients found in apple cider vinegar help contribute to its role in lowering blood sugar levels, assisting in weight loss, and reducing bad bacteria found in food. Various research studies provide some evidence that apple cider vinegar can aid in weight management. A randomized trial included 39 participants who were either assigned to drink apple cider vinegar or refrain from drinking it for a 12-week period. Results of this study showed that, in comparison to the non-drinkers, those who drank apple cider vinegar lost more weight. However, we need much more research to understand its relationship to weight loss. Other studies have linked apple cider vinegar to lowering blood glucose levels for those with prediabetes and diabetes by blocking starch digestion. If you are going to take apple cider vinegar, it’s important to properly dilute it to avoid damage to teeth and throat.

Even though apple cider vinegar may potentially provide some health benefits, it should not be treated as a tried-and-true solution to a health issue. In fact, Harvard Health Publishing suggests that high intake of apple cider vinegar may lead to low potassium levels, alter insulin levels, and ruin teeth enamel due to its high acid content. If you are interested in using apple cider vinegar to boost weight loss, it’s probably more effective to do so through mindful, nutrient-rich, low energy eating and physical activity.

Apple cider vinegar is also available in supplements, for those who aren’t interested in sipping diluted vinegar. However, research is limited on supplements.

Apple Cider Vinegar Supplements

While drinking apple cider vinegar in its liquid form is a well-known method, there are other popular forms of consumption, such as in powders, gummies, or pill supplements. Many people may opt for these alternative forms simply because the taste or sensation of drinking vinegar may be too harsh. The health benefits of these supplements are still unclear, as there hasn’t been much research done on their composition and effectiveness. Therefore, it’s difficult to determine whether these supplements offer the same benefits as the liquid version or if they come with their own risks.

The bottom line is that even though apple cider vinegar may have some potential health benefits, it’s far from a panacea and you still need to be aware of potential side effects. It’s always best to consult with a healthcare professional before drinking apple cider vinegar or taking supplements on a regular basis, especially if you are taking other medications or have existing health conditions.

Use vinegar in your favorite dressing recipes, such as this recipe for Easy Vegan Ranch Dressing.

Cooking with Apple Cider Vinegar

One of the best ways to enjoy apple cider vinegar–or any type of vinegar, really–is in healthy, delicious cooking! Vinegar can enhance the flavor of a multitude of recipes, including soups, vinaigrettes, sauces, salads, grain dishes, casseroles, pasta dishes, and even baked goods. In fact, adding vinegar to baked recipes, such as muffins, breads, cookies, and cakes, can aid in leavening. And the addition of vinegar to recipes often means you can trim sodium and fat needed for flavor and texture. Typically you can replace other types of vinegar, such as white vinegar, red wine vinegar, and balsamic vinegar with apple cider vinegar, though you might notice some changes in flavor. You can also use apple cider vinegar as a replacement for lemon juice in many dressings, vinaigrette, and marinades. Check out some of my favorite recipes that include apple cider vinegar and other types of vinegar below.