Apple cider vinegar

What is apple cider vinegar?

Apple cider vinegar is made from crushed apples, yeast, and some sugar. It is used as an ingredient in foods like salad dressings, pickles, and marinades.

Apple cider vinegar is made through a process called fermentation, similar to how beer is made. The yeast digests the sugar in the apple juice, which turns it into alcohol after a few weeks. Natural bacteria then break the alcohol down into acetic acid, which gives vinegar its tangy taste and smell. This process is also what makes vinegar non-alcoholic. It is believed that acetic acid is responsible for apple cider vinegar’s possible health benefits.

In recent years apple cider vinegar has been promoted as more than just a tasty ingredient, but for its possible health benefits. While apple cider vinegar was once only available in liquid form, now you can also buy apple cider vinegar pills, powders, or gummies. Yet, there has been very little research into whether these supplements have any health benefit.

How to use apple cider vinegar?

In short, apple cider vinegar is safe to add to your meals. Use it to boost the flavour of sauces and stews as well as salad dressings and marinades. You can also drink apple cider vinegar, diluted in hot or cold water. Some people drink it before or after meals, or before going to bed.

Please note: You should not drink apple cider vinegar without diluting it in water or another liquid. The high acidity can damage your teeth if consumed regularly without diluting.

Can apple cider vinegar help with diabetes management?

Any studies that show support for the health benefits of apple cider vinegar have been small, and the results have not been strong. More research is needed to investigate its benefits. However, here is what research has found so far:

It may help lower blood glucose levels:

I need to emphasis the word ‘may’ here. It is believed that the high acidity of apple cider vinegar, if taken with a higher carbohydrate meal, can have a small effect on lowering blood glucose levels (BGLs) after that meal. This effect seems to be different from person to person.

It may help with lowering weight:

One study found that people who included apple cider vinegar in their diet lost a few extra kilograms. However, these people were already trying to lose weight through changes in lifestyle. Apple cider vinegar can cause nausea and may delay digestion which can result in people eating less.

If you are overweight, then losing some extra body fat can help decrease insulin resistance. However, using apple cider vinegar to enhance nausea, would not be a safe way to achieve weight loss.

Who should avoid apple cider vinegar?

If you have any of the below health conditions, it is suggested not to use apple cider vinegar:

a history of stomach ulcers
gastroparesis (delayed digestion)
low potassium levels
bulimia
any dental issues or health conditions in your mouth or throat

It is important to note that apple cider vinegar should not replace diabetes medications and a healthy lifestyle. If you have questions around whether you should be drinking apple cider vinegar, please speak with your diabetes treatment team.