Debunking Apple Cider Vinegar: Facts Vs. Myths

Apple cider vinegar (ACV) is perhaps one of the most popular health trends out there today and is touted by many to be an amazing at-home remedy for a number of various health concerns. 

But is apple cider vinegar really all that it’s cracked up to be? Or is it just another overrated health trend?

With so many myths about apple cider vinegar floating around out there, it might be hard to separate fact from fiction. For example, is it really a quick fix for weight loss?

Let’s debunk many of the myths surrounding ACV and have a closer look at what the research says so far. 

WHAT IS APPLE CIDER VINEGAR?

It’s not hard to understand the large appeal and popularity of ACV. It’s non-toxic, affordable, easily accessible, all-natural, generally considered safe, and can be easily added to recipes, like salad dressing, without much effort.

Apple cider vinegar is a popular DIY remedy that has actually been used throughout history for cooking and natural medicine purposes due to its many wellness benefits.

HOW IS APPLE CIDER VINEGAR MADE?

ACV is made from apples or, more specifically, fermented apple juice through a two-step process. Once the initial fermentation process is complete, the second and most important step includes adding bacteria to ferment the alcohol even further.

This creates what is known as acetic acid, the primary active compound in vinegar that gives apple cider vinegar its signature pungent smell and sour taste.

It’s actually this acetic acid that many researchers believe gives apple cider vinegar most of its popular wellness benefits. ACV is made up of about 5-6% acetic acid. 

How does ACV support our bodies?

Antioxidant

Apple cider vinegar contains some antioxidant properties that can help combat free radicals in the body, a key factor in slowing down the aging process.

ACV is made up of about 5-6% acetic acid. Researchers generally believe that this is likely where apple cider vinegar gets most of its benefits from.

When yeast and bacteria combine during the fermentation process, it creates what is called the “mother” (the murky-looking strands you see floating around in the bottle). Many people also believe that much of ACV's benefits come from this “mother,” since it can technically be considered a probiotic. However, more research is needed on the benefits of the “mother” in ACV.

When it comes to the uses of apple cider vinegar, enthusiasts have discovered countless ways to incorporate its many benefits into home remedies, recipes, beauty treatments, and more. 

It’s not uncommon to see false narratives on the internet claiming that ACV is some kind of cure-all fix, or “pixie dust,” as one University of Chicago Medical Center article called this phenomenon.

But the truth is that, although ACV is not pixie dust, it’s not snake oil either. That means that it fairly falls somewhere in the middle between the two extremes and for anyone wanting to incorporate it into their routine, it does have some benefits when used correctly, according to science.

It all comes down to separating the myths from the facts and knowing the safest and most effective methods for consuming apple cider vinegar. 

MYTHS ABOUT APPLE CIDER VINEGAR: FACTS VS FICTION

One of the most common questions asked is whether the health benefits of ACV are legit. It’s true that this apple-derived vinegar does contain properties that can be beneficial for your health when used correctly.

Vinegar is traditionally known to make an excellent food preservative and natural cleaning alternative. It’s true that AVC can be used as a natural and effective way to preserve your food and clean your house without the use of chemicals.

Nutritionally, ACV has a vitamin profile that can be compared to apple juice (besides the probiotic factor), and contains B vitamins, polyphenols (antioxidants), and some potassium, for example. It’s generally accepted that this vinegar, despite being made from apples, doesn’t contain a particularly high amount of essential vitamins and minerals.

When choosing an ACV product, the organic and unfiltered variation is often considered by nutritionists to be the most beneficial, because it contains the “mother” (the friendly probiotic bacteria).

 

Although the verdict is still out on this one, there is a chance that it may help to control your appetite. There have been some human studies pointing to evidence that adding ACV to your diet may help create feelings of fullness that support healthy weight maintenance.

However, it’s important to point out that participants of these studies were on calorie-restrictive diets that included exercise, and the overall results were modest. One study found that participants taking vinegar with a high carb meal ate 200–275 fewer calories throughout the day and reported feelings of increased fullness. All in all, adding this vinegar to your routine will not act as a miracle weight loss cure. It won't replace a well-balanced diet and lifestyle when it comes to long-term weight loss, and more research is needed in this area.

Another benefit of apple cider vinegar that many believe is that it may help promote heart health and even assist with supporting healthy blood pressure, triglyceride levels, and cholesterol. However, more scientific evidence is needed to support the serious claim that vinegar can benefit heart health in humans.

One myth that seems to be lurking online is that this vinegar can "cure diabetes". One should always be wary of these types of unsubstantiated claims.

There is some research that suggests that it may possibly benefit those with blood sugar issues. In one study published in the Journal of the American Association of Diabetes, it was reported that participants given 20 grams of ACV after a meal containing a buttered bagel and orange juice had significantly lower blood glucose levels than those given a placebo.

However, although a number of studies reported similar findings, there is still more research to be done and it’s imperative to consult with your doctor before starting any new regimen if you are diabetic or pre-diabetic. With diabetes being such a prevalent and serious condition in the United States, we’re going to say that this one is only applicable when recommended by a doctor. 

 THE BEST WAYS TO USE ACV

If you want to try incorporating apple cider vinegar into your routine, it’s generally considered very safe when used correctly. The preferred and safest way to consume it is by adding it into your diet through cooking, or adding a high-quality supplement like our Apple Cider Vinegar Gummies. You can do this by adding it to salad dressings or any number of other recipes. It’s best to start with smaller amounts in your diet and gauge how you feel before proceeding.

It’s always recommended to avoid taking large amounts and to never take “shots” of pure ACV, as this can have damaging effects caused by its acidity.
 

Some people enjoy buying or making beverages that incorporate apple cider vinegar. If you choose this route, it’s important to dilute the ACV to avoid any gastrointestinal complications. 

Typical doses of apple cider vinegar usually range from 1-2 teaspoons to 1-2 tablespoons per day combined with a large glass or two of water, for example.

SIMILARLY TO ANY DIETARY SUPPLEMENT, IT IS POSSIBLE TO GO OVERBOARD IN A WAY THAT CAN POTENTIALLY BE COUNTERPRODUCTIVE TO YOUR HEALTH. HERE ARE A FEW PRECAUTIONS YOU NEED TO KNOW BEFORE STARTING AN ACV ROUTINE:

• When consumed in excess, one of the side effects is that it may lead to the erosion of tooth enamel. That’s why it’s always recommended to dilute your ACV and drink it with a large glass of water. Another safe alternative is to opt instead for an ACV supplement, like our gummies!

• It’s always best to consult with your personal physician before including any new supplement into your routine, especially if you have a preexisting condition or are on medication. 

• There’s always a chance that consuming acidic foods and beverages can cause side effects such as irritating acid reflux.

• ACV (or any type of vinegar) may not be suitable for those taking medications that lower blood sugar levels. Always be sure to check with your doctor before increasing your vinegar intake.

• Apple cider vinegar, although it may have some wellness benefits, will not replace the need for a healthier lifestyle if you want to stay healthy and feel your best.

• Overall, more studies and research are needed to understand the true potential of ACV when it comes to health benefits.

THE BOTTOM LINE

All in all, although apple cider vinegar is considered an ancient remedy, it still has a way to go when it comes to modern research and confirmation as a recognized alternative therapy.

On the plus side, studies show that it appears to be safe when used correctly and not in excessive amounts. This means that you can use the information here to decide whether or not you’d like to try this health trend for yourself!

Many people stand by their ACV routine and include it religiously in their daily diets, but it’s important to remember that ACV doesn’t have much solid research behind it and should never be used to replace medical treatment. When in doubt, always consult with a medical professional.

 WE HOPE YOU FOUND THIS INFORMATION ABOUT THE MYTHS AND BENEFITS OF APPLE CIDER VINEGAR HELPFUL! HAVE YOU TRIED OUR ACV GUMMIES YET? WE’D LOVE TO HEAR FROM YOU! NOW WITH NO ADDED SUGAR!