Apple Cider Vinegar

There are two types of vinegars, cider vinegar and normal vinegar ^[1].

Normal vinegar can be made from many foods, such as grains, molasses, coconut, honey, beer, maple syrup, beets, and whey ^[1].

Cider vinegar can be made from fruit juices, grapes, dates, figs, sugarcane, and apples ^[1].

Vinegars contain bioactive compounds such as carotenoids, phytosterols, phenolic compounds, and vitamin C and E, these are extra-nutritional constituents found in fruits and vegetables ^[1].

Apple cider vinegar also contains organic acids (acetic acid, catechin, epicatechin, chlorogenic acid, caffeic acid, and p-coumaric acid) ^[1].

All these compounds give vinegar its multiple health benefits, when ingested in small amounts ^[1].

Benefits

Vinegar may help with:

• reducing cholesterol and lipid levels
• providing antioxidant properties
• antidiabetic effects
• reducing blood pressure
• assisting in the prevention of heart disease
• providing antimicrobial properties

Inflammation has been identified as the driving force behind chronic diseases ^[1]. The antioxidant properties of vinegar, fruits, vegetables, and legumes have been proven effective in the management and prevention of chronic disease ^[1].

The antidiabetic properties are the most promising because of the backing of several clinical trials supporting vinegar’s ability to lower postprandial glucose and improve insulin sensitivity ^[1]. Vinegar has been shown to be helpful in weight loss, decreasing postprandial glucose, and lowering lipid levels ^[1].

Vinegar and Weight Loss

This study indicates that apple cider vinegar consumption along with a restricted calorie diet can decrease appetite, body weight, BMI, hip circumference, plasma triglyceride, total cholesterol concentration and increase HDL-C level in overweight or obese subjects ^[2].

Recommendations

Caution should be taken when consuming vinegar, the dose should be limited to no more than 2 tablespoons daily diluted in 120-230 mL of juice. Adding honey can make drinking vinegar more enjoyable ^[1].

The best data is on apple cider vinegar, and some experts recommend organic, unfiltered, unprocessed vinegar, which is cloudy, containing the “mother” ^[1].

 

References

1.Fahey R.L, 2017, Health Benefits of Apple Cider Vinegar and Other Common Vinegars, Integrative Medicine Alert, Atlanta, Vol. 20, Iss 6. https://search-proquest-com.ezproxy.uws.edu.au/docview/1985661237?accountid=36155&rfr_id=info%3Axri%2Fsid%3Aprimo

2.Khezri S.S, Saidpour A, Hosseinzadeh N, Amiri Z, 2018, Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: a randomized clinical trial, Journal of Functional Foods. https://www-sciencedirect-com.ezproxy.uws.edu.au/science/article/pii/S1756464618300483