Everything you need to know about apple cider vinegar

Apple cider vinegar (ACV) is a type of vinegar made from fermented apple juice. The production process involves crushing apples and extracting the liquid. It is then combined with yeast and allowed to ferment into alcohol. In the next stage, bacteria are added to this alcohol, which transforms it into acetic acid.

Acetic acid is the active component in vinegar that lends it its distinct sour taste and potent health properties. ACV can range in colour from pale to deep amber, and its flavour can vary from mild to sharp. It is widely used in various culinary dishes, dressings and marinades. Additionally, it has gained immense popularity for its potential health benefits, which we will explore further in this article.

The majority of ACV available at your local grocery store is the clear, pasteurised, and filtered variety. However, an alternative option is raw, unfiltered ACV, which exhibits a cloudy sediment referred to as "the mother." This sediment consists of settled bacteria and yeast.

Certain individuals attribute ACV's health advantages to the presence of the mother, surmising that it contains minor quantities of probiotics, or beneficial bacteria, that promote gut health. Nonetheless, scientific research has yet to establish any distinct health benefits associated with the mother's inclusion in ACV. 

In recent years, apple cider vinegar has surged in popularity, largely due to increased interest in natural health remedies and wellness practices. The internet and social media have played a pivotal role in spreading its acclaim, with many wellness enthusiasts and health bloggers touting its numerous potential benefits.

ACV's rising fame can also be attributed to several studies suggesting that it might aid in weight loss, blood sugar control and improving digestion. Additionally, it has been promoted as a versatile, eco-friendly household cleaner. Its newfound reputation as a multi-purpose home remedy and dietary supplement has piqued the curiosity of people worldwide.

Apple cider vinegar boasts a range of potential health benefits that have contributed to its increasing popularity. It's purported to aid in weight management by promoting a sense of fullness, helping to reduce calorie intake.

Some studies indicate that ACV can help stabilise blood sugar levels, benefiting individuals with type 2 diabetes or those at risk. Its acetic acid content has the potential to reduce the digestion rate of starches, preventing rapid spikes in blood sugar.

Moreover, ACV may aid in improving heart health by reducing cholesterol levels and lowering blood pressure. It is also celebrated for its probiotic properties, promoting gut health. This natural vinegar is rich in antioxidants, fighting harmful free radicals and protecting cells from damage.

Its antibacterial properties have led to its use in various topical applications, including treating acne, soothing sunburn and eliminating foot odour. While it's a versatile kitchen staple, many have explored its potential health perks. However, it's vital to consider some drawbacks associated with its consumption.

While ACV offers many benefits, its high acidity can have adverse effects on tooth enamel, so it's advisable to dilute it or use a straw when consuming it to protect dental health. “If you are going to drink apple cider vinegar…make sure it's diluted. It’s also important to drink [it] in moderation and, better yet, with a meal,” says Dr Kalakota.

Additionally, its acidity may cause gastrointestinal discomfort in some individuals, such as heartburn or digestive issues. In rare cases, excessive consumption may lead to low potassium levels, impacting muscle and nerve function.

Prolonged and undiluted use of ACV can irritate the throat and oesophagus due to its acetic acid content. It may interact with medications or interfere with specific medical conditions, necessitating caution in its use for some individuals. Therefore, despite its numerous advantages, it's essential to consume ACV in moderation and consult a healthcare professional when in doubt.

Before incorporating apple cider vinegar into your daily routine, there are several factors to consider. It's essential to select a high-quality, organic, and unfiltered apple cider vinegar for the most potential health benefits.

Diluting it with water or including it in dressings and recipes can help mitigate its acidic nature. For those with underlying health conditions or taking specific medications, it's advisable to consult a healthcare provider to ensure ACV's safe integration into their diet.

Additionally, it's crucial to monitor your body's response to ACV and make any necessary adjustments to avoid potential side effects. A balanced approach is key to enjoying the potential advantages of apple cider vinegar without encountering adverse outcomes.

While the potential benefits of ACV are widely discussed, individual responses to ACV can vary and more scientific research is needed to confirm some claims. It is always wise to seek guidance from a healthcare professional before incorporating ACV into your daily routine, especially if you have underlying health conditions or concerns.