Vinegar is one of the oldest fermented products known for thousands of years. There is much documented information that it was a favourite condiment, preservative and refreshing drink in ancient Babylonia.
Is it worth using apple cider vinegar?
Apple cider vinegar is obtained by the anaerobic alcoholic fermentation of apples using yeast, followed by acetic acid biosynthesis, which is carried out by aerobic acetic acid bacteria (AAB – Acetic Acid Bacteria).
This vinegar is traditionally used in Polish cuisine as a salad ingredient, sauce additive or meat marinade, but also in folk medicine as a remedy for heartburn, nausea, colds and even against hair loss. It has many health benefits. It contains essential ingredients for all life processes, such as amino acids, elements (iron, fluorine, potassium, calcium, copper, magnesium, sodium, phosphorus, sulphur, silicon) and vitamins, including: B1, B2, B6, C, E, P, large amounts of beta-carotene. Thanks to its pectin content, it has a beneficial effect on the microbiome. Apple cider vinegar acts as an aid in the treatment of anaemia by facilitating iron absorption.
What does the scientific world have to say about this?
Researchers are very cautious in drawing concrete conclusions. The research is not conclusive and the researchers state that further experiments are needed to assess the effects of apple cider vinegar use on human health. Studies indicate that consumption of apple cider vinegar may have a beneficial effect on glycaemia and lipid parameters in adults; however, due to some limitations, the results should be interpreted with caution. Given that apple cider vinegar is a safe food, it can be considered a functional food and an adjunctive therapy for the treatment of metabolic disorders.
What effects can be expected?
Consumption of apple cider vinegar at 15-30 ml per day for 8 weeks reduced serum total cholesterol by an average of 6mg/dl, fasting plasma glucose by 8 mg/dl, HbA1C concentrations by 0.5 units. There was no significant effect of apple cider vinegar consumption on serum LDL-C, HDL-C, fasting insulin concentrations or HOMA-IR. In addition, a significant reduction in total cholesterol and serum triglycerides was observed in a group of patients diagnosed with type 2 diabetes,
Animal experiments have shown that apple cider vinegar has various pharmacological functions, including antioxidant, anti-inflammatory, antidiabetic, antihypertensive and antihyperlipidaemic.
Excess can be harmful!
It is important to remember that apple cider vinegar is an acid and excess can cause digestive discomfort, so use it with care, dilute it or use it as a side dish.
Which vinegar to choose?
The healthiest vinegar should be unpasteurised, unfiltered and unheated – this has the best properties. So what kind? Unpasteurised cider vinegar must be naturally cloudy, thick and dark. Foam may appear on its surface and you may notice sediment at the bottom of the bottle. This is absolutely not a defect in the product; on the contrary, it shows the superior quality of the vinegar and its freshness. This vinegar is very easy to make yourself.
Homemade apple cider vinegar:
Crush the apples with a meat pestle, pour over cooled, boiled water, secure with gauze and set aside in a warm place for several weeks covering with a cloth. To speed up the process, you can add 2-3 tablespoons of sugar per litre of water. The fermentation process is complete when the concoction stops foaming and bubbles no longer appear. The finished vinegar should be cloudy, have a sweet and sour taste and a pleasant smell of apples.
It is definitely worth including it in your kitchen for its taste and health-promoting values.
Author: Zuzanna Cybulska, MSc, clinical dietitian