What does apple cider really do?

By Bea Recuerdo (BSc)
Jul 9, 2021

When you Google up health tips on the internet, you'll find a wide variety of topics on health, and that's no surprise. One health tip hack that's been buzzing the internet is the use of apple cider vinegar. But what does it do exactly?

Some popular health claims of apple cider vinegar are its miraculous powers to help in weight loss, prevent cancer, and treat diabetes. But with all the health benefits circulating about apple cider vinegar, it makes us question if it's just too good to be true.

This article will debunk some myths and lay down facts about apple cider vinegar to find out what it really does.

What is Apple Cider Vinegar?

Apple cider vinegar is made from, surprise! "Apples." The process is that apples are crushed, distilled, and fermented. This process is the reason why it contains high levels of acetic acid, which is a compound that is also present in vinegar. This gives its distinct robust, sour taste.

Apple Cider Vinegars rich history

It has been used as early as 5,000 B.C. - 3,000 B.C by the ancient Babylonians and Egyptians, respectively, as a natural preservative. But in 400 B.C., the ancient Greeks led by Hippocrates, the father of medicine, used apple cider vinegar as alternative medicine. It was mixed with honey and used to treat various colds, coughs, and illnesses (Source: WVU.edu).

Facts vs. Myths around apple cider vinegar

With all of that information, it sounds like apple cider vinegar can be a modern-day cure, after all, right? Well, thanks to science, we'll get to finally find out if it is the miracle behind all of the hype throughout centuries.

1) Does apple cider vinegar help you lose weight?

Myth: One of the health tips that caught the attention of most health-conscious advocates is its ability to help burn fat and weight loss. Well, that is our top 1 of all the myths as it DOES NOT burn fat for your body.

Fact: In a study done in 2007 on Type 1 Diabetics, it was found out that apple cider vinegar helps slow down the rate of food movement from the stomach to the small intestine, which in return, helps make the body feel full at a more extended period. That is why it may help reduce the food intake, but it definitely does not make you lose weight with just a tablespoon or two. (Source: WVU.edu) Nevertheless, the best way to lose weight is through a healthy diet and active lifestyle!

2) Does apple cider vinegar have miraculous healing powers?

Myth: Interestingly, apple cider has been linked to cure diabetes and cancer when it shouldn't be regarded as that. It is not a replacement for insuline shots or any cancer treatment. I bet apple cider vinegar sellers don't mention that, huh?

Fact: Apple cider vinegar does have health benefits because it contains polyphenols, which have been studied to lower blood pressure and bad cholesterol in the body and blood sugar levels (Source: Sciencedirect.com), but this is yet to be explored. In addition, acetic acid can help foster the growth of good bacteria and kill harmful bacteria simultaneously. (Source: researchgate.net). It also contains antioxidants and B-vitamins that can help the body reduce inflammation and tissue damage from harmful bacteria.

3) What benefits does apple cider vinegar have?

Myth: For years, apple cider vinegar has been regarded as a food ingredient, preservative, and pickling agent. But actually, it's not just a food item but something much more!

Fact: Apple cider vinegar has antimicrobial properties, meaning it can help kill harmful bacteria. It's been used as an all-natural disinfectant for fruits and vegetables when washing them and a disinfectant for cleaning. In some cases, it can be used as a skin toner and help remedy skin conditions. Although if you have sensitive skin or severe skin rashes or acne, you may want to consult a dermatologist first.

It's the "Mother" that has it all!

You might think that any apple cider vinegar brand will do. But actually, the inexpensive ones that are available in the market are the clear and pasteurized ones (exposed to extreme heat), and they do not contain "the mother" of the apple cider vinegar. The "mother" is produced when the apple cider vinegar is fermented for an extended period. It contains yeast and acetic acids, which are the sources of probiotics. (Source: uchicagomedicine.org). Once pasteurized and processed, the apple cider vinegar loses the "mother" along with the other nutrients such as B-vitamins and polyphenols we are trying to preserve for consumption.

Go for an apple cider that is unpasteurized, raw, unfiltered, and 100% organic. Here at Plent, we have a section in our food and drinks, and Bragg's Apple Cider Vinegar and Rawsome Apple Cider Vinegar are a highly recommended choice. It's murky and yellowish, unadulterated, all the nutrients are there, and that is what we should be looking for in our apple cider.

So, why should I add apple cider vinegar to my diet?

Apple cider is continuing to live up to its history by being one of the most regarded home remedies out there. We now know that:

It may help in lowering blood sugar levels, blood pressure, and bad cholesterol
It contains probiotics, polyphenols, and B-vitamins, which are beneficial to the body
It can help kill harmful bacteria and a possible disinfectant, and an added skincare routine

But this doesn't mean that it should be the answer to all of our illnesses, nor does it mean that we should drink the whole bottle. A safe dosage for apple cider vinegar is 1-2 tablespoons diluted in a glass of water (Source: health.harvard.edu). Consuming more than this would risk you stomach acidity and can cause damage to your tooth enamel.

Going back to the question, yes, it's okay to add to your diet! It's good to add variety to our food, and what better way to do that than by adding apple cider vinegar to your salad dressings and even drinks!