Is Apple Cider Vinegar Worth the Hype?

Unless you're living under a rock, I'm sure you would have heard about Apple Cider Viner (ACV) and its potential health benefits. But are there any? Is it overhyped? Let's find out.

To simplify it, I will break it down into four most common questions around ACV -

1. The real reason why ACV helps with weight loss

2. Why take ACV before bed?

3. When not to take ACV?

4. What is the best Apple Cider Vinegar?

Without further ado, let's dive into it.

1. The real reason why ACV helps with weight loss

So let's talk about apple cider vinegar. What are the benefits, and what are the myths?

First of all, there’s a myth out there that apple cider vinegar contains many nutrients. This is not true. Apple cider vinegar contains very few vitamins and minerals.

The real reason why apple cider is effective is that it contains acetic acid. This acid helps improve the acidity of your stomach.

The different parts of our body have different pH levels. Acetic acid is very acidic. Using it can help fix various conditions like acid reflux in which the stomach becomes too alkaline.

High levels of cortisol might cause low stomach acidity. You might also show calcium or potassium deficiency symptoms if you have low stomach acidity. You can use apple cider vinegar to fix this problem.

Apple cider vinegar will help with the following -

Breakdown and transportation of vitamins and minerals
Digestion of proteins
The function of the thyroid
The function of the immune system

2. Why take ACV before bed?

Let's focus on what taking apple cider vinegar before bed can do for your blood sugars.

Acetic acid is the main acid in apple cider vinegar and it's very anti-glycemic. This means it may help reduce your blood sugars after a meal. Acetic acid may also help reduce your blood sugars in the morning.

Normally, your blood sugars should be low in the morning. There is something called the dawn phenomenon or down effect, where your blood sugars are higher in the morning. This is because high blood sugar isn't coming from your diet. It's coming from your liver.

Your liver is making extra glucose from protein, fat, and ketones. This is called gluconeogenesis. This could be caused by a problem with the blood sugars like insulin resistance, prediabetes, or diabetes.

How apple cider vinegar (acetic acid) can potentially help lower your blood sugars:

• It blocks enzymes that break down starches

• It reduces the liver's production of gluconeogenesis

• It can make insulin more sensitive (may help improve insulin resistance, hyperglycemic, and hypoglycemia)

3. When not to take ACV?

There are three situations where you would not want to take apple cider vinegar or any type of acidifier.

Most people benefit greatly from taking apple cider vinegar. This is because many people don’t have the normal stomach acid they need in the stomach to digest.

When not to take apple cider vinegar:

1. If you have an ulcer

Natural remedies for ulcers:

Zinc carnosine (50mg 3 times a day for a month, then reduce it with a blend of trace minerals)
Chlorophyll (wheatgrass juice powder mixed with water, drink on an empty stomach)
Healthy keto and intermittent fasting

2. If you have gastritis

Natural remedies for gastritis:

DGL licorice
Probiotics (unless you have SIBO)
Zinc carnosine
Marshmallow root

3. If you have Zollinger-Ellison syndrome

4. What is the best Apple Cider Vinegar?

Let's talk about the best apple cider vinegar.

What makes the ideal apple cider vinegar? What criteria should you look for in high-quality apple cider vinegar? Take a look.

Here are the criteria for quality apple cider vinegar:

Organic - Apples are a part of the dirty dozen, which are the foods with the most exposure to pesticides. Make sure the apple cider vinegar is made from 100% organic apples.
Unpasteurized/raw - Heat can destroy many of the helpful enzymes in apple cider vinegar. You want the enzymes to be active to help support healthy digestion.
Mother - Mother is the sediment in apple cider vinegar that contains beneficial probiotics. Make sure this is not removed from the ACV.
Unfiltered/not distilled- Distilled vinegar, like white vinegar, is a refined product. Avoid any filtered, distilled, or refined kinds of vinegar. You want all of the natural benefits to be included in your apple cider vinegar.
Undiluted - Some companies may dilute apple cider vinegar with water or other kinds of vinegar. Avoid any ACV that is not 100% apple cider vinegar.
Made from whole apples - Make sure the vinegar you use is not made out of only the core or skin of the apple. You need the whole apple for all of the beneficial properties.