As of relatively recently, we have started trying to drink apple cider vinegar most mornings. Just 1-2 tablespoons in a glass of water. Personally, I would definitely say it doesn't taste great... not unbearable... but certainly not something I'd ever be drinking for the taste of it. So why do it?
Apple cider vinegar is produced during the fermentation of apple cider and the unfiltered kind contains something called 'mother', otherwise known as gut-friendly probiotics, i.e. acetic acid bacteria.
Claims have been made regarding the breadth of potential health benefits associated with regularly consuming apple cider vinegar. These claimed benefits include improving digestion, lowering blood sugar levels, weight loss and a decreased risk of heart disease and cancer.
So we had a little read... and sure enough, a range of research has backed a number of these claims, recommending varying intakes at different times of the day, depending on your goals. The more I read, the more potential benefits I seemed to find:
Unpasteurised apple cider vinegar contains gut-friendly bacteria and can help provide relief from indigestion or heart burn as it neutralises stomach acid and fights harmful bacteria.
It has also been shown to have antiviral, anti-yeast and anti fungal benefits, which help support microbiome and overall immune balance.
Lowering Blood Sugar Levels
With regard to controlling blood sugar levels, studies have shown that apple cider vinegar can improve insulin function and lower blood sugar levels after meals.
Apple Cider Vinegar lowers triglycerides which are responsible for fatty plaque building along your arteries. Also, it contains a type of fibre called pectin which can help to neutralise bad cholesterol.
Apple cider vinegar has been shown to increase feelings of fullness, leading to decreased consumption of calories. One study of 175 obese individuals showed that daily consumption of 1-2 tablespoons led to reduced belly fat and weight loss.
Dosage and Consumption
Personally, we add an absolute maximum of 2 tablespoons to a glass of water. This means it is sufficiently diluted and won't taste too strong, and it also means you don't have to be sipping on it all day... because let's face it, it doesn't taste the best. On the other hand, you can easily add it to salad dressings or sauces and if you're really struggling, you can buy capsules.
You do have to be a little cautious though and it is usually recommended to start with small doses and build up to 1-2 tablespoons, avoiding larger amounts which can cause side effects such as tooth enamel erosion or delayed stomach emptying. Holland and Barrett recommend one part vinegar to ten parts water and to sip it with a straw. If you're going to start, I would recommend having a little research just to make sure it's safe for you personally, as the levels of acid mean it could be dangerous for someone with weak kidneys for example.
Well, that's all on apple cider vinegar for today, bit of a whopper of a liquid if you ask me. We buy Natural Umber as it is raw, organic, unfiltered and contains mother of vinegar. We also find it can taste a little nicer than other brands we have tried... which is always a plus!