Apple cider vinegar is back in the press at the moment with a famous norther singer talking about how it helps her to lose weight.

But What Is Apple Cider Vinegar?

Apple cider vinegar or ACV is a type of vinegar made from apples. It can easily be found in all major supermarkets and health food shops.

It is used in cooking. It often forms part of a salad dressings or vinaigrettes but it can also be used in vegan cakes and in a variety of other recipes.

It has been used traditionally for a number of health conditions including digestive problems, such as bloating or constipation, and skin conditions such as eczema.

There is some research into the health properties of apple cider vinegar but this is a growing area and most of the claims come from anecdotal evidence.

As for the claims around weight loss this evidence is anecdotal. There is little scientific evidence to back this up but a piece of research was showcased on a TV weight-loss programme at the beginning of the year. Fans of ACV usually drink it before a meal to curb their appetites and to supposedly help them burn fat.

What should I be looking out for?

There are many apple cider vinegars available but to maximise the health benefits you need to look for an organic, or unpasteurised, apple cider vinegar.

This contains something called the ‘mother’.

The ‘mother’ is a natural sediment which contains beneficial bacteria, trace materials, pectin and enzymes. The mother is similar to the SCOBY used in kombucha or the grains used to make kefir.

Due to its unrefined nature you will never buy two bottles even from the same brand that is the exact same colour or has the same amount of ‘mother’ floating around.

Does Apple Cider Vinegar Have Health Benefits?

There is growing research into the health benefits of apple cider vinegar, but it is still early days. The following areas are being studied:

· Heart health. This is due to the vinegars effects on lipids.

· Arthritis. This has been a traditional remedy used in conjunction with honey. Gout is also been looked at as the vinegar is believed to break-up uric acid crystals.

· Eczema. Again, this has been a traditional remedy applied topically or eaten. This is linked to AVC anti-fungal and antibacterial properties.

· Type 2 diabetes. It is believed that the acetic acid in the vinegar may prevent the complete digestion of complex carbohydrates by either increasing glucose uptake into the tissues resulting in a reduced blood glucose levels or delaying gastric emptying. [1]

· Obesity. Research is growing in this area. It is believed to slow gastric emptying down making you feel fuller for longer and therefore eat less.[2]

Is Apple Cider Vinegar Good For Digestion?

Many people claim that the fermentation of apple cider vinegar means it contains useful probiotic bacteria which can contribute to healthy flora in the human gut. It supports the acidic nature of the stomach, aiding stomach acid to break down foods – especially proteins. Often it is drank just before meals in water (2 teaspoons in a small tumbler of water). To make it more palatable a little cinnamon, lemon or turmeric can be added.

A note of warning if you have or suspect that you have a stomach ulcer please do not use apple cider vinegar.

Suspected ulcers should always be checked out by your doctor.

In some cases, apple cider vinegar can cause nausea and vomiting.

Apple cider vinegar can cause tooth erosion.

Never drink apple cider vinegar neat.

What Else Can I Use Apple Cider Vinegar For?

There are many traditional uses of apple cider vinegar from health and beauty to cleaning your home. Here are five to get you started.

1. Vegetable Wash. To remove pesticides from your vegetables mix 10% ACV to 90% water and soak your vegetables in the mix. Then rinse thoroughly and prepare as usual.

2. Blood Sugar Balance. A study in 2007 [2] on a group of people with type 2 diabetes found that taking 2 tablespoons of apple cider vinegar before bed lowered blood sugar levels by between 4 and 6% by the next morning.

3. Jellyfish stings and Mosquito Bites. Apple cider vinegar is said to help take away the ‘itch’ if applied to the bite.

4. Hair washing. It can been used as a finial rinse when washing hair to remove build-up of product and reduce dandruff.

5. Antifungal. Apply to the affected area daily ACV is said to reduce fungal infections.

Apple Cider Vinegar and me

I always have a bottle of apple cider vinegar in my cupboard. It is one of my cupboard staples.

But I use it predominantly in cooking.

Occasionally I have used it as a pre-digestive drink if my digestion is a bit off but it isn’t part of my normal routine.

I have suggested its use for clients in the past, mainly to support digestion if they have low stomach acid. But I would only do this after having fully assessed their health and nutritional needs.

If you are thinking of taking apple cider vinegar to support you with a health condition I would always suggest that you discuss this first with your health practitioner.

1. White, A.M., Johnston, C.S. 2007. Vinegar Ingestion at Bedtime Moderates Waking Glucose Concentrations in Adults With Well-Controlled Type 2 Diabetes. Diabetes Care. Nov 2007, 30 (11) pp 2814-2815.

2. Hlebowicz, J., Darwiche, G., Bjo¨rgell, O., Alme´r,L.O. 2007. Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study. BMC Gastroenterol 2007; 20: 46