Apple Cider Vinegar


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Vinegar, in several forms, has been around and used for centuries. From food to first aid, this versatile liquid has been used for a wide array of things including a disinfectant and digestion aide. While some of the wilder claims for using vinegar might not prove to be more than old wives’ tales, some new studies have found scientific evidence in support of the health claims.

Apple cider vinegar is a vinegar made from the fermentation process using apples, bacteria, and yeast. In a second process, the alcohol is converted, by acetic acid-forming bacteria, into vinegar.

When choosing an apple cider vinegar for the health benefits, always choose organic to avoid pesticides that are found in heavily sprayed apples. Also, raw, unfiltered and unpasteurized apple cider vinegar, Like Braggs, is best due to the fact none of the protein or enzymes will be destroyed during the pasteurization process. You don’t have to worry about it being unpasteurized, though because there is no risk of e-Coli in the vinegar due to the fact that the PH is too acidic from the bacteria to survive.

Another important factor in the choosing apple cider vinegar is making sure that it has “the mother” in it. This is where strand-like enzymes of proteins form and stay in the vinegar. Using the highest quality of apple cider vinegar will help you reap the most of the benefits it has to offer. So let’s take a look at some of the scientifically backed benefits to consuming it.

  1. Apple cider vinegar can aid in weight-loss: A 2011 study showed that consuming apple cider vinegar immediately after a high carbohydrate meal leads to feeling more satiated for a longer time following the meal.Feeling satiated for longer helps control appetite and leads to eating less or not at all between meals. This can help someone, struggling with always feelings hungry or constantly snacking, lose weight [1].
  2. Apple cider vinegar can help control blood sugar: The same study showed that consuming apple cider vinegar directly after a meal could help lower the glycemic and insulin response from the body. Data has also suggested that vinegar can improve insulin sensitivity following a meal in insulin-resistant subjects. Not only can diabetic patients benefit from the improvement in insulin sensitivity, non-diabetic consumers would also see a benefit. Better controlled blood sugar relates to less immediate fat storage when eating [2].
  3. Apple cider vinegar has antibacterial effects: When using apple cider vinegar to sanitize, it has been shown to reduce levels of e cold on lettuce leaves. Even better was the antibacterial action apple cider vinegar shows when combined with sodium chloride and appropriate temperature. This combination showed to be effective in preventing bacterial food poisoning [3,4].
  4. Apple cider vinegar can lower bad cholesterol: In a study, two subject groups were administered high cholesterol diets as well as apple cider vinegar. The study found that the group that consumed apple cider vinegar had decreased triglycerides and VLDL levels compared to the subjects that only consumed the high cholesterol diets. VLDL cholesterol as been associated with the development of plaque deposits on artery walls. Using apple cider vinegar can help lower the triglycerides that lead to higher levels of VLDL [5,6].
  5. Vinegar, in lab studies, has shown to suppress cancer and tumor cells: Several studies have shown promising effects of different types of vinegar on cancerous and tumor cells. Although none of these studies were done on humans, and none with apple cider vinegar, there is hope that the agents responsible for the suppression of these bad cell in vinegar will be studied further [7,8].

All of these amazing pieces of research back the hundreds of years of use that Apple Cider Vinegar has been through. Take advantage of this amazing food every day in moderation. It can be diluted in water, most serving sizes suggest about 1-2 tbsp., and taken anytime during the day. It can also be used in dressings, as a marinade for veggies or even sprinkled over starches. Have a little bit of it every day to reap the benefits of this ancient and healthy food. 

If you want to try it in dressings, Braggs also makes a variety that you can use to top your salads or marinate different meats. Click here to see our favorite Apple Cider Vinegar dressings.

Apple Cider Vinegar works perfectly on any Custom Meal Plan. Just simply add it into your routine to get all of the amazing benefits from it. Our Custom Meal Plans already get real results. No matter what your goals are, Custom Meal Plans can get you there, and by adding in Apple Cider Vinegar, your health results only get better.