(adapted from article by Beth Czerwony: www.health.clevelandclinic.org)
How is ACV Made?
> apple cider vinegar is apple juice that’s been fermented twice.
> made by mixing crushed apples with yeast, sugar (or other carb). After a few weeks, natural bacteria and yeasts ferment the juice, changing the carbs into alcohol.
> a second fermentation process changes the alcohol into a substance called acetic acid … and eventually, you have apple cider vinegar.
Raw apple cider vinegar contains:
Acetic acid, which can kill harmful bacteria. ACV is about 5% to 6% acetic acid.
Natural probiotics (good bacteria), which support immune system and gut health.
Antioxidants, can prevent damage to your body’s cells.
Both pasteurized and raw apple cider vinegar are available, but for health purposes, most people use the latter. The cloudy sediment in the bottom of the bottle, contains more natural bacteria and yeasts.
Health benefits of ACV
1/ Lowering blood sugar
Type 2 diabetes => cells can’t properly take up sugar (glucose) from the foods you eat.
A few small studies have found that consuming ACV after a meal could help lower your blood sugar. If you take medication to lower your blood sugar, be sure to check in with your doctor before you incorporate apple cider vinegar into your everyday life.
2/ Calming acid reflux
Because ACV is a probiotic, it can introduce “good” bacteria into your gut and lead to digestive balance that lessens your GERD/GORD symptoms.
3/ Aiding in weight loss
ACV can help you stay full for longer => curbs the urge to snack for two hrs after eating.
Possible side effects of apple cider vinegar
> highly acidic => can erode tooth enamel. The acetic acid in straight, undiluted ACV can also burn your esophagus.
> may lower potassium levels.
> can interact with some types of medicines, including insulin and diuretics.
> nausea and vomiting.
How much should you take?
There’s no standard dosage of ACV, so ask a healthcare provider how much is safe for you and always be sure to follow the directions on the product label.
Start with just a few drops and work your way up, if you want, to < 2 tbsp per day.
You can:
Put a tablespoon of ACV in a warm cup of tea to water down the taste.
Add a bit of it to your favorite sauce, salad dressing or marinade for a tangy zip.
Use in jarring and pickling. Its acidity kills bacteria that can cause food to spoil.
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