Apple Cider Vinegar
What is Apple Cider Vinegar?
Apple cider vinegar is a vinegar that has shown promise in its ability to help lower blood sugar, cholesterol, markers of oxidative stress, combat candida, and fight off pathogenic bacteria.
Apple cider vinegar, also known as ACV, is apple juice that has been fermented twice. The first fermentation step involves the addition of yeast, which eats up the sugars and turns them into alcohol. The second step turns the alcohol into acetic acid through the addition of bacteria. This bacteria is known as “the mother” and it is beneficial for our immune and digestive system.
Apple cider vinegar can be pasteurized or raw/unpasteurized.
Both versions are amber in color. However, the raw version will appear cloudy and will contain “the mother”. Unpasteurized versions should be shaken well before use because “the mother” tends to settle on the bottom.
Pasteurized options will have no cloudiness because they’ve been filtered and generally appear lighter in color.
Purchasing organic apple cider vinegar ensures that the apples used, which are highly treated and on the EWG dirty dozen, were not sprayed with pesticides.
To avoid burning your throat or eroding the enamel on your teeth, it is best to dilute 1 tsp - 1 Tbsp in water if consuming on its own
Apple cider vinegar has been associated with a number of health conditions and there is research to support that ACV can:
Lower blood sugar
Combat oxidative stress
Lower cholesterol
Control candida (yeast) overgrowth
Aid with indigestion and reflux
Fight off pathogenic bacteria (this makes apple cider vinegar a great option for natural household cleaning!)
Nutrient Breakdown
Apple cider vinegar contains:
Water
Acetic acid
Minerals like potassium, calcium, magnesium, phosphorus and manganese
Natural probiotics from “the mother” (unpasteurized only)
Foods Containing Apple Cider Vinegar
Fire Cider Tonic, which you can purchase or make yourself
Salad dressings
Apple Cider Vinegar Alternatives
Apple cider vinegar has a very bitter and strong taste that many children don’t prefer. If your child doesn’t like apple cider vinegar yet or they are sensitive to it, here are some alternatives that are similar in nutritional value!
White wine vinegar
Red wine vinegar
Rice vinegar
Note: You can help your child get more comfortable with sour/tangy flavors by experimenting with the taste of lemon or lime juice added to other food or drinks.
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Apple Cider Vinegar & Autism in the Research
Apple Cider Vinegar and Blood Sugar
Apple cider vinegar contains a high amount of acetic acid. Acetic acid is what gives apple cider vinegar its blood sugar balancing effects. [1]
Vinegar is effective in reducing the glucose spike and insulin levels after a meal. This means a better blood sugar control to keep energy levels more balanced. [2]
ACV consumption significantly decreased fasting plasma glucose levels when administered for > 8-weeks. [4]
Apple Cider Vinegar and Lipid Levels
Analysis revealed a significant reduction of serum total cholesterol and triacylglycerol in a subgroup of patients with type 2 diabetes, those who took ≤15 mL/day of ACV, and those who consumed ACV for > 8-weeks, respectively. [4]
Apple Cider Vinegar and Candida albicans
Apple cider vinegar showed antifungal properties against Candida, thus representing a possible therapeutic alternative for patients with denture stomatitis.[11]
In a case study in which a patient had chronic vaginal candida infection, recovery was achieved with the application of apple cider vinegar. [12]
Apple Cider Vinegar and Oxidative Stress
ACV can be beneficial for the suppression of obesity-induced oxidative stress in rats fed a high fat diet and reduces the risk of obesity-associated diseases by preventing the atherogenic risk.[5]
All the cellular, biochemical, behavioral, and histopathological data revealed that ACV had high antioxidant potential. Our findings suggest that the addition of ACV as a food additive in the daily diet may reduce the threat of multiple neurodegenerative diseases. Therefore, our study could be the precursor of a new pharmacological therapeutic approach via ACV toward cognitive impairments associated with Alzheimer's disease. [7]
Apple Cider Vinegar and Antimicrobial Properties
Our results prove the unequivocal antimicrobial activity of ACV to be true at full strength concentrations. [3]
We conclude that ACV can have multiple antimicrobial effects directly on E-coli, S. aureus and C. albicans. ACV addition can also decrease induced inflammatory cytokine release during mononuclear leukocyte infection and increases monocyte phagocytic capacity. Equally, perhaps additive dietary supplementation with ACV could be of benefit in acute infections, autoimmune induced immune dysregulation or antibiotic redundancy in humans.[6]
We conclude that ACV can have powerful anti-microbial effects directly on resistant E. coli and MRSA. Mode of action seems to involve an alteration in the pathogenic physiology of the microbes. These in vitro results highlight the antimicrobial capacity of ACV. ACV inhibition of bacterial growth is comparable to the inhibition shown by trimethoprim and clindamycin which are typical antibiotics used to treat clinical E. coli and MRSA infections respectively. [10]
Apple Cider Vinegar and Indigestion
Case study of a patient with dyspepsia (indigestion). Therapeutic interventions consisted of an elimination diet and the use of apple cider vinegar and L-glutamine powder, in addition to a compounded homeopathic formula containing UNDA #4 and Nux vomica. Within 1 week, the patient reported significant improvement in presenting concerns, and within 1 month had denied the presence of every presenting symptom except for straining with stool. [8]
The use of GutsyGum(tm), containing calcium carbonate, with a proprietary blend of licorice extract, papain, and apple cider vinegar is more effective than a placebo gum in alleviating primary symptoms of heartburn and acid reflux. [9]
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[1] Gheflati A, Bashiri R, Ghadiri-Anari A, Reza JZ, Kord MT, Nadjarzadeh A. The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial. Clin Nutr ESPEN. 2019;33:132-138. doi:10.1016/j.clnesp.2019.06.006
[2] Shishehbor F, Mansoori A, Shirani F. Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and meta-analysis of clinical trials. Diabetes Res Clin Pract. 2017;127:1-9. doi:10.1016/j.diabres.2017.01.021
[3] Gopal J, Anthonydhason V, Muthu M, et al. Authenticating apple cider vinegar's home remedy claims: antibacterial, antifungal, antiviral properties and cytotoxicity aspect. Nat Prod Res. 2019;33(6):906-10.
[4] Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complement Med Ther. 2021;21(1):179.
[5] Halima BH, Sonia G, Sarra K, Houda BJ, Fethi BS, Abdallah A. Apple Cider Vinegar Attenuates Oxidative Stress and Reduces the Risk of Obesity in High-Fat-Fed Male Wistar Rats. J Med Food. 2018;21(1):70-80.
[6] Yagnik D, Serafin V, J Shah A. Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression. Sci Rep. 2018;8(1):1732.
[7] Tripathi S, Kumari U, Mitra Mazumder P. Ameliorative effects of apple cider vinegar on neurological complications via regulation of oxidative stress markers. J Food Biochem. 2020;44(12):e13504.
[8] Pistoia JC, Chandler L. Naturopathic Approach to Functional Dyspepsia: A Case Report. Integr Med (Encinitas). 2021;20(5):32-6.
[9] Brown R, Sam CH, Green T, Wood S. Effect of GutsyGum(tm), A Novel Gum, on Subjective Ratings of Gastro Esophageal Reflux Following A Refluxogenic Meal. J Diet Suppl. 2015;12(2):138-45.
[10] Yagnik D, Ward M, Shah AJ. Antibacterial apple cider vinegar eradicates methicillin resistant Staphylococcus aureus and resistant Escherichia coli. Sci Rep. 2021;11(1):1854.
[11] Mota AC, de Castro RD, de Araújo Oliveira J, de Oliveira Lima E. Antifungal Activity of Apple Cider Vinegar on Candida Species Involved in Denture Stomatitis. J Prosthodont. 2015;24(4):296-302.
[12] Ozen B, Baser M. Vaginal Candidiasis Infection Treated Using Apple Cider Vinegar: A Case Report. Altern Ther Health Med. 2017;23(7):AT5751.
[13] FoodData central. Usda.gov. Accessed May 23, 2022. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173469/nutrients
Authors
Blayne Andrews, Dietetic Intern
Edited by Brittyn Coleman, MS, RDN/LD, CLT
