Is Apple Cider Vinegar (ACV) As Good As They Say?

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Is Apple Cider Vinegar (ACV) As Good As They Say?
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ACV has been used for health since antiquity. It is very popular for weight loss, acid reflux, heart health and blood sugar balancing, not to mention a host of uses cosmetically and being an effective cleaning product to boot.

Which type do I look for?

Traditionally vinegar is made through a long, slow fermentation process, leaving it rich in bioactive components like acetic acid and gallic acid, as well as giving it potent antioxidant, antimicrobial actions.
The longer fermentation period allows for the accumulation of a non-toxic “sludge” known as the mother of vinegar. The “Mother” of vinegar, a cobweb-like amino acid-based substance found in unprocessed, unfiltered vinegar, indicates the vinegar is of the highest quality.
Note #1: The best Apple Cider Vinegar (ACV) is murky and has the “Mother”.

Does it really help with blood sugar spikes?

Our blood sugar levels peak in the hour or two after eating meals. This is exaggerated in people who have poor blood sugar management such as pre-diabetes. Frequent or ongoing high blood sugar is serious and can cause damage to your nerves, blood vessels and organs. Multiple studies have shown that having a dose of vinegar at meal times can reduce a blood sugar spike. This may be related to the acetic acid promoting glucose uptake.
A study of healthy individuals at risk for type 2 diabetes demonstrated that a simple diet strategy, regular vinegar ingestion (1 tablespoon at meal time twice daily), resulted in greater reductions in fasting blood glucose concentrations than the common diabetes drug metformin*. Diabetes is a huge health issue in Australia and strategies to treat early pre-diabetes or slow the progression of type 2 diabetes are much needed.
Note #2: Apple Cider Vinegar (ACV) has demonstrated a blood sugar lowering effect when taken with meals.

Does it really help with weight loss?

Going back to naturopathic basic principles, anything that helps balance blood sugar has the potential to help regulate both appetite and weight gain. Less blood sugar spikes leaves us feeling fuller sooner when eating, as well as better regulating insulin and glucose.
Note #3: Apple Cider Vinegar (ACV) may assist in weight loss.

How do I take it?

Take up to 1 tablespoon in a small glass of water before meals, twice a day.
Drink with a straw to avoid it affecting tooth enamel in the long run.

*We recommend you discuss your individual case with your health professional.