Apple Cider Vinegar: Facts, Fiction, and the Food

Apple Cider Vinegar - Facts, Fiction, and the Food

In just about every pantry shelf, probably somewhere near the back, is a bottle of apple cider vinegar. This tart vinegary solution has been around for a very long time, and depending on who you ask, it seems to be able to cure almost any ailment. In the media, it is hailed to lower blood sugar, prevent heart disease, whiten your teeth, and even slow the aging process.

In this video, Dustin Moore discusses the facts and fiction of apple cider vinegar.

Continue reading for more information.

What is apple cider vinegar?

Apple cider vinegar is a flavored vinegar that is crafted from fermenting apple juice with bacteria and yeast. The apple juice is mixed with a yeast that turns most of the sugars into alcohol. Then, a special bacteria is added which converts all of the alcohol into vinegar, resulting in a distinctly sweet yet tart solution that has a faint apple taste.

Nutritionally, this vinegar has less than 5 calories per tablespoon. It does contain calcium and potassium, but only a few milligrams per serving. This is not enough to contribute much to your daily intake.

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Apple cider vinegar facts

Looking at the evidence of what apple cider vinegar can do, there is some truth to how it can affect blood sugar levels.

A few studies conducted in patients with type II diabetes demonstrated that apple cider vinegar reduced the rise in blood sugar following a starchy meal that included items like pasta, potatoes, and bread. This function was attributed to the acetic acid, a chemical in the vinegar, which can block starch digestion.

These results should not be interpreted to mean it can reduce your risk of getting type II diabetes.

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Apples and apple juice

Apple cider vinegar fictions

When studying the claim that apple cider vinegar prevents heart disease or promotes weight loss, there is little to no evidence supporting these claims. One study conducted in mice showed lowered cholesterol levels and organ protection, but this is not practical for people. The research was done under tightly controlled lab conditions with strictly controlled diets. Follow-up studies were never conducted in humans.

What about those who ate nothing and drank only apple cider vinegar solutions for a few days, then touted how much weight they’d lost? Again, there are hardly any calories in apple cider vinegar. You would see the same effect and amount of weight loss if all you drank was water.

The tooth whitener claim is just plain silly. Apple cider vinegar is an acid. Swirling and holding it in your mouth is only going to erode the enamel on your teeth.

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The benefits of apple cider vinegar

Now for the positives. Apple cider vinegar is an excellent option for adding flavor to food. Mixing it with olive oil, salt, pepper makes for a tasty and healthy dressing you can enjoy over salads. When added to sauces and spreads, apple cider vinegar provides a tart and fruity flavor. Another option is mixing it with slow-baked beans for an added kick of flavor.


Aside from seasoning your food, try using it for pickling your vegetables. Give this a try. Take a pre-washed glass jar that holds close to two cups of liquid, and then fill it with sliced vegetables like cucumbers, carrots, or radishes. In a saucepan, make a pickling solution by combining and bringing to a boil 1 cup water, 1 cup apple cider vinegar, and ¼ cup of sugar. Pour the still-hot solution over your vegetables, screw on the lid, leave in the fridge for 24 hours, and then enjoy.

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In the end, the health claims behind apple cider vinegar are not all the media have them cracked up to be. With this in mind, the household staple has some nutritional value and is great for adding flavor to certain foods.

Do you have any questions or thoughts about apple cider vinegar? Let us know in the comments below!

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Dustin Moore, MS, RD
My name is Dustin Moore and I'm a registered dietitian, lecturer and program director for a dietetic internship. I received my bachelor's degree in dietetics from Brigham Young University (BYU) and completed my master's degree and dietetic internship at California State University (CSU) Long Beach. In addition to teaching undergraduate courses at CSU Long Beach, I've also worked as an outpatient dietitian specializing in gastric disorders. Education of individuals - whether it's patients, students, dietetic interns, or the general population - gives me direction and drive. Whatever is related to the wellness and longevity in the life of individuals is something I'm interested in teaching and discussing. My role as a dietitian centers on the question of "What is the purpose of having good health?" And I believe the answer to that is to maximize the freedom there is to life! In resolving health issues and struggles, people are granted great freedom which allows them to pursue life to it's fullest. Of course, I love cooking! I also love spending time with family and loved ones, writing, and teaching. But, when I'm not playing the role of the food snob, I also enjoy sports, weight training, archery and generally working with my hands on projects around the house.