Week 39 Blog- Apple Cider Vinegar

First the history-

The word vinegar has its origin in the Latin words for sour wine. The Latin words are Vinum, which means wine, and aigre, which means sour. Around the world vinegar has been used for thousands of years in sauces, salad dressings, and other things. Vinegar is one of the great “natural” gifts of nature. Most alcoholic beverages, whether made from grapes, dates, apples, plain white sugar, or rice, naturally turn to vinegar once it is exposed to air. The bacteria in the air causes the alcohol in wine, beer, and cider to convert into acetic acid. This acetic acid is responsible for the sharp, sour taste of vinegar.

The Babylonians produced vinegar from the date palm and used it as a source of food and as a preservative- like a pickling agent. In Biblical times, it was used to flavor foods, as medicine, and energizing agents. In Ancient Greece in 400 BC, Hippocrates prescribed apple cider vinegar and honey for colds and coughs. The history of apple cider vinegar is also key in China and Africa. It has been used in both, as alternative medicine. It is enriched with vitamins B, C, and acetic acid, which enhances the absorption of vital minerals from the foods we eat and slows down the conversion of carbohydrates into sugar.

The therapeutic benefits of apple cider vinegar have been enjoyed for thousands of years. It has been used to treat various ailments such as dandruff, toothache, and mushroom poisoning. In addition, it was used to treat wounds in World War 1 and the US civil war. It has been used as a food preservative for thousands of years and currently works excellently as a cleaning product. There are hundreds of historical records showing the many uses of apple cider vinegar worldwide.

How is it made-

Apple cider vinegar is made with a two-step process. First step, the manufacturer exposes crushed apples to yeast. After a few weeks, natural bacteria and yeasts ferment the juice, changing the carbohydrates into alcohol. Second step- adding bacteria further ferments the alcohol, turning it into acetic acid which is the main active compound in vinegar. Acetic acid gives vinegar its strong sour smell and flavor. Researchers believe this acid is responsible for apple cider vinegar’s health benefits. Cider vinegars are 5–6% acetic acid. Organic, unfiltered apple cider vinegar also contains a substance called mother, which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance. It is believed that the mother is responsible for most of its health benefits. While apple cider vinegar does not contain many vitamins or minerals, it offers a small amount of potassium. Good quality brands also contain some amino acids and antioxidants.https://ift.onlinelibrary.wiley.com/doi/full/10.1111/1750-3841.12434 https://pubmed.ncbi.nlm.nih.gov/27979138/

Benefits-

1.Apple cider vinegar has various healthful properties, including antimicrobial and antioxidant effects. Raw apple cider vinegar also contains: Natural probiotics (friendly bacteria), which may help with your immune system and gut health and

Antioxidants, substances that can prevent damage to your body’s cells.

2. Can help kill harmful bacteria- Vinegar can help kill pathogens, including bacteria- Escherichia coli, Staphylococcus aureus and Candida albicans. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5788933/

People have used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections. Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2,000 years ago. Vinegar is also a food preservative.

3. May help lower blood sugar levels and manage diabetes- One of the most convincing applications of vinegar is helping treat type 2 diabetes. Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin. Also, people without diabetes can also benefit from keeping their blood sugar levels in the normal range. Researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases.

The most effective and healthiest way to regulate blood sugar levels is to cut out refined carbs and sugar. But apple cider vinegar may also have a beneficial effect. Research suggests that vinegar offers the following benefits for blood sugar and insulin levels: Here are some studies- I have linked the studies for all the details on my blog at refineMEntlife.me.

-A small study published in the American Diabetes Association’s Diabetes Care suggests vinegar may improve insulin sensitivity by 19–34% during a high carb meal and significantly lower blood sugar and insulin response. whttps://diabetesjournals.org/care/article/27/1/281/26582/Vinegar-Improves-Insulin-Sensitivity-to-a-High-In a small study in 5 healthy people, vinegar reduced blood sugar by 31.4% after eating 50 grams of white bread. https://pubmed.ncbi.nlm.nih.gov/7796781/

-A small study in the American Diabetes Association’s- Diabetes Care stated people with diabetes reported that consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the following morning. https://diabetesjournals.org/care/article/30/11/2814/4824/Vinegar-Ingestion-at-Bedtime-Moderates-Waking

-Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals. https://pubmed.ncbi.nlm.nih.gov/28292654/ https://pubmed.ncbi.nlm.nih.gov/27213723/

-The National Centers for Complementary and Integrative Health (NCCIH) says it’s very important that people do not replace medical treatment with unproven health products. If you’re currently taking blood-sugar-lowering medications, talk with your trusted health care provider before increasing your intake of any type of vinegar.

4. May aid weight loss-

Studies show that vinegar could help people lose weight. Several studies show that vinegar can increase feelings of fullness and can lead to eating fewer calories and losing weight. Study 1- taking vinegar along with a high carb meal led to increased feelings of fullness, causing participants to eat 200–275 fewer calories throughout the rest of the day. https://www.nature.com/articles/1602197?CJEVENT=7f58de4fc5a111ec83b0b1850a82b82d

Study 2- 175 people with obesity showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss-

taking 1 tablespoon (15 mL) led to a loss of 2.6 pounds (1.2 kg) or taking 2 tablespoons led to a loss of 3.7 pounds

This study went on for 3 months, so the true long-term effects on body weight are unknown. https://www.tandfonline.com/doi/pdf/10.1271/bbb.90231

I want to say that adding or subtracting a single food or ingredients rarely has a noticeable effect on weight. If you want a long-term weight loss you need to include a healthy diet, portion control and MOVE!

5. Other- May boost skin health and Calm acid reflux

How to use it for health benefits-

The best way to incorporate apple cider vinegar into your diet is to use it in cooking like salad dressings and homemade mayonnaise. It can add a tangy zip to marinades. You can also add a splash to your favorite sauces and stews for extra flavor. Many people use apple cider vinegar in jarring and pickling. Its acidity kills bacteria that can cause food to spoil. Some people like to dilute it in water and drink it as a beverage. Common dosages range from 1–2 teaspoons to 1–2 tablespoon per day mixed in a large glass of water. It’s best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects, including tooth enamel erosion, and potential drug interactions. Do not drink it straight for it can damage your esophagus.

Apple cider vinegar is also available in pills or gummies. There’s no standard dose, so follow the directions on the product or ask your health care provider on dosage.

Other possible side effects of apple cider vinegar include:

- Don’t use apple cider vinegar if you have low potassium levels (hypokalemia), as it could make the condition worse.

- Apple cider vinegar can interact with some medicines, including insulin and diuretic drugs (water pills). If you take any medications, ask your doctor whether you can safely take apple cider vinegar.

SUMMARY

Apple Cider vinegar has been used for centuries from everything from canning and pickling, remedies for health conditions to disinfecting. Current studies suggest it may offer some benefits, including killing bacteria, lowering blood sugar levels, and promoting weight loss. Apple cider vinegar appears to be safe, as long as you don’t take excessive amounts of it. If you take medications or have health conditions, ask your doctor before using apple cider vinegar or any other natural health remedy. And if you get the go-ahead, enjoy the benefit of apple cider vinegar.