You give them to school teachers, you slice and put them in lunch boxes and you’ll certainly bake them into a pie. Apples are an all-American fruit with a bushel of benefits. In fact, apples are a good source of dietary fiber and vitamin C. The fiber found in the skin actually makes them an ideal snack before mealtime by helping to fill you up and possibly keep you from overeating. The fermented juice of the apple, however, is a slightly different story.
The fermented juice is what you probably know as apple cider vinegar. With health claims for everything, from weight loss to better skin, apple cider vinegar (ACV) has been one of the most popular health products for decades. But does the fermented vinegar have the same powerful qualities as the fruit itself?
Apple cider vinegar: Hype vs. science
A study done by the Journal of Food Science investigated the antioxidant capacity in different culinary vinegars and found ACV to have high amounts of beneficial polyphenols, such as chlorogenic acid, gallic acid and catechin.
And if you’re curious about the settled sediment in the bottom of your bottle, it’s there for a reason. In unpasteurized liquid, you’ll find apple cider vinegar with mother. The “mother” of apple cider vinegar is the byproduct of fermentation. It’s a stringy substance made of proteins and enzymes, which you do not want to filter out. These are a large part of the effective nutrients in ACV.
There are many studies that tout the therapeutic use of ACV, specifically in regards to heart health, digestive health and blood glucose control.† However, it’s important to look for evidence-based studies and articles when researching any product that carries popular health claims.
Apple cider vinegar pills vs. liquid
Of course, not everyone will become accustomed to apple cider vinegar’s strong taste. In that case, you do have the option to take apple cider vinegar pills.
In supplement form, the concentration of acetic acid can range from 300 to 500 milligrams per serving. This is a very high level and could potentially put someone at risk of throat irritation, burning or even peptic ulcers.
Also, be diligent about reading supplement labels, sifting through customer reviews and doing research ahead of time to determine exactly what is in a given formula. You want to avoid apple cider vinegar supplements with fillers or other added ingredients.
From a dietitian perspective, food should come before supplements. If you have difficulty consuming ACV in a convenient way, supplements may be better support for your needs. That being said, liquid ACV is the more transparent option. You know exactly what you’re getting and can even dilute it by adding to a glass of water or juice. This means less risk for adverse effects.
Experiment with apple cider vinegar
Get creative with how you incorporate ACV into your daily routine. As always, listen to your body. If you are interested in trying the liquid form of apple cider vinegar, here are a few ways to get started:
- Use it as an acid in salad dressing or sauce
- Stir into homemade broths
- Make an apple cider vinegar drink with lemon juice, honey and water
- Take a quick, one-ounce shot