Apple cider vinegar- the potential health benefits and uses
- Katrin Peo
- Jun 22, 2020
- 5 min read
Updated: Mar 19
Apple cider vinegar (ACV) has been a popular home remedy for various health issues. While some studies suggest potential benefits, it's important to approach these claims with caution due to limited scientific evidence.
Potential Health Benefits:
Blood Sugar Control: Some research indicates that ACV may help lower blood sugar levels by slowing the digestion of carbohydrates. However, these effects are generally modest, and more comprehensive studies are needed to confirm these findings. If you do consume apple cider vinegar prior to a meal, put 1 tbsp of apple cider vinegar into a big glass of water, drink with a straw and rinse your mouth with water after drinking to lower the acidity level in your mouth.
Weight Management: ACV has been associated with increased feelings of fullness, which might lead to reduced calorie intake. Nonetheless, the evidence supporting ACV's role in significant weight loss is not strong, and it should not be considered a primary weight loss strategy.
Antimicrobial Properties: ACV possesses antimicrobial properties, which can help kill harmful bacteria. However, its effectiveness as a disinfectant or treatment for infections requires more research.
Uses and Considerations:
Culinary Uses: ACV is commonly used in salad dressings, marinades, and pickling due to its tangy flavour. This is how I like to use apple cider vinegar.
Topical Applications: Some people apply diluted ACV to the skin for conditions like acne or dandruff. However, undiluted ACV can cause skin irritation, so caution is advised.
Safety and Side Effects:
Digestive Issues: Consuming ACV may cause or worsen indigestion in some individuals.
Tooth Enamel Erosion: The acetic acid in vinegar can erode tooth enamel over time. It's advisable to dilute ACV with water and rinse your mouth after consumption.
Medication Interactions: ACV can interact with certain medications, including insulin and diuretics. Individuals on these medications should consult their healthcare provider before incorporating ACV into their routine.
How to make apple cider vinegar at home?
It's very easy, but does require time, attention and patience.
Take a 1.5L or 3L glass bottle.
Cut the apples in half or quarters and remove the core, but keep the skin on. Then, chop them into 2-3cm thick pieces. Fill the bottle with apple pieces up to the neck. It's best to use organic, locally grown apples when they are in season.
Next, fill the jar with filtered water.
For a 1L jar, mix in 1 heaped tbsp of raw cane sugar, or 3 heaped tbsp of sugar for a 3L jar. Stir well to dissolve the sugar in the water with the apples.
Cover the jar with a tea towel and secure it with a rubber band, or use a paper coffee filter with a rubber band. Place the jar on the counter, out of direct sunlight, and keep it at a temperature of 21-23°C.
Every day for 2 weeks remove the cover and mix the apples in the water with a wooden stick or spoon. Stirring prevents mould. During this period, you'll observe the apples becoming more brown and the liquid turning cloudy. Small bubbles should form, and it will begin to have a slight smell of hard apple cider. A yellowish-white sediment may settle at the bottom, which is completely normal. However, any visible fuzzy green or white mould on the surface is not normal and should be discarded.
After two weeks of daily stirring, it’s time to strain the apples from the liquid. To do this, place a fine-mesh strainer over a large bowl and slowly pour the contents of the crock through it. Cheesecloth or any suitable alternative will work as well. The strained apples can be composted. Transfer the liquid to a clean glass container of the appropriate size and cover it just as you did before.
Store your covered crock in a cool, dark place for at least one month, or longer if desired. During this time, the bacteria will continue converting sugar or alcohol into acetic acid, gradually turning your apple cider into vinegar. The fermentation speed depends on the storage conditions and the type of apples used. You can let it ferment for 2 to 3 months before bottling.
After the first month, taste your vinegar. If it’s tangy enough for your preference, proceed to the next step. If not, allow it to ferment longer. You can also use pH test strips to check acidity; finished apple cider vinegar should have a pH between 2 and 3.
Note: During fermentation, a layer of SCOBY (similar to kombucha) may form on top. This thin, smooth, off-white membrane is a combination of beneficial bacteria and yeast. It’s completely normal and harmless. You can discard it when you're ready to bottle the vinegar.
Once your vinegar reaches the perfect fermentation level, transfer it to bottles with tight-fitting lids for storage. You can reuse old ACV bottles or opt for swing-top bottles. Since apple cider vinegar is naturally acidic, it doesn’t need to be refrigerated for safety. Store it in a cool, dark place.
If you prefer, refrigerating some of your vinegar can help preserve its flavour by slowing down bacterial activity and preventing further fermentation. Many people enjoy their ACV chilled.
Homemade apple cider vinegar will stay good for up to five years when stored at room temperature, though its best quality and flavour are usually within the first two years.
I used apple cores left from chopping the apples and put them in a smaller jar to see how the vinegar comes out different.
What to look out for when purchasing apple cider vinegar from a grocery store?
When you purchase apple cider vinegar make sure you look for organic, raw (unprocessed and unheated) and unfiltered. The liquid should look murky as it should contain the 'mother' so you get the full benefits- it states on the product label 'with mother'.
Conclusion:
While apple cider vinegar may offer some health benefits, the current scientific evidence does not support many of the widespread claims. It's best used as a culinary ingredient rather than a health supplement. If you consider using ACV for health purposes, consult with a healthcare professional to ensure it's safe and appropriate for your situation.
If you want to embark on your own better health journey, if you want to improve your diet, do reach out to me for nutrition counseling and health coaching at info@katrinpeo.com.
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