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Why is apple cider vinegar so good?

Our customers LOVE that we use apple cider vinegar (ACV) in our pickle brine. Not only because the natural sweetness means we don't need to add any sugar, but because ACV has some pretty magical properties. Our Dillicious intern and nutrition scientist Hui Chia did a deep dive on the topic to describe exactly why ACV is such a big dill. 

The benefits of ACV have lasted the test of time. In fact, ACV was a popular home remedy about 5000 years ago by Hippocrates, the father of modern medicine! (1) Did you know that ACV has been used to clean wounds of soldiers in war? (1)

Before we share the health benefits of ingesting ACV, let’s run through how it’s made:

 

Figure 1: Apple cider vinegar making process (2).

In a nutshell, ACV is produced by fermenting apple juice. This process creates the unique flavour that permeates your Dillicious pickles. Yum.

ACV Benefit 1: Good for the heart  

ACV has high levels of antioxidants, polyphenols and flavonoids (3). Studies have shown that consumption of ACV can reduce the amount of harmful fats in our blood (total cholesterol, triglycerides and low-density lipoproteins (LDLs). (1)

ACV Benefit 2: Good for managing blood sugar levels  

ACV has high levels of acetic acid, which can lower blood glucose levels – super helpful for people at risk of or with a diagnosis of diabetes (4 - 6). This means that if you consume a little ACV with your carbohydrate-rich/starchy meal, you will experience delayed gastric emptying and your body will need to produce less insulin to manage the spike in blood sugar. (7, 8). How much do you need? It’s been recommend to have 2 teaspoons of ACV (about 10g) during mealtimes (6). 

ACV Benefit 3: Good for the waistline

Consuming ACV has been shown to keep you feeling fuller for longer, reduce the storage of fat around your organs and help you lose unwanted weight (9 & 10). Boom! Recommended dosages differ however one study showed that one or two tablespoons (15 or 30 ml) of ACV taken every day for three months helped overweight adults lose an average of 1.2 - 1.7 kg (11).

ACV Benefit 4: Good for the guts

The acetic acid in ACV is helpful to fight off the bad bacteria such as Enterococcus faecalis and Candida albicans, which can cause nasty infections if left to their own devices (12 - 14). ACV can also help fight Escherichia coli and Staphylococcus Aureus which are the culprits for many common infections such as urinary tract infections (15).

So the long and the short of it is… don’t pour your Dillicious pickle brine down the drain when you’ve eaten all the pickles. We use top-quality ACV so enjoy with your next bloody Mary, salad dressing or as many Dillicious fans do, bottoms up and drink it straight from the jar!

 

Disclaimer: Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard the advice of a medical professional, or delay in seeking it because of something you have read on this website.

 

Background research by Hui Chia, Nutrition Scientist 

LinkedIn | Instagram: @hhhui97 

 

References: 

  1. Beheshti, Z., Huak Chan, Y., Sharif Nia, H., Hajihosseini, F., Nazari, R., Shaabani, M., & Salehi Omran, M. T. (2012, December 25). Influence of apple cider vinegar on blood lipids. Life Science Journal.

  2. Ho, C. W., Lazim, A. M., Fazry, S., Zaki, U., & Lim, S. J. (2017). Varieties, production, composition and health benefits of vinegars: A review. Food chemistry, 221, 1621–1630. https://doi.org/10.1016/j.foodchem.2016.10.128

  3. Ho, C. W., Lazim, A. M., Fazry, S., Zaki, U., & Lim, S. J. (2017). Varieties, production, composition and health benefits of vinegars: A review. Food chemistry, 221, 1621–1630. https://doi.org/10.1016/j.foodchem.2016.10.128

  4. Apple Cider Vinegar. (2020). Better Nutrition, 82(10), 45-45. Retrieved from https://search.ebscohost.com/login.aspx?direct=true&AuthType=sso&db=a9h&AN=146132468&site=eds-live&scope=site&custid=s2775460

  5. Mitrou, P., Petsiou, E., Papakonstantinou, E. et al. (2015). The role of acetic acid on glucose uptake and blood flow rates in the skeletal muscle in humans with impaired glucose tolerance. Eur J Clin Nutr 69, 734–739. https://doi.org/10.1038/ejcn.2014.289

  6. Cheng, L. J., Jiang, Y., Wu, V. X., & Wang, W. (2020). A systematic review and meta-analysis: Vinegar consumption on glycaemic control in adults with type 2 diabetes mellitus. Journal of advanced nursing, 76(2), 459–474. https://doi.org/10.1111/jan.14255

  7. Liljeberg, H., & Björck, I. (1998). Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to a starchy meal with added vinegar. European journal of clinical nutrition, 52(5), 368–371. https://doi.org/10.1038/sj.ejcn.1600572

  8. Hlebowicz, J., Darwiche, G., Björgell, O., & Almér, L. O. (2007). Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study. BMC gastroenterology, 7, 46. https://doi.org/10.1186/1471-230X-7-46

  9. Darzi, J., Frost, G. S., Montaser, R., Yap, J., & Robertson, M. D. (2014). Influence of the tolerability of vinegar as an oral source of short-chain fatty acids on appetite control and food intake. International journal of obesity (2005), 38(5), 675–681. https://doi.org/10.1038/ijo.2013.157

  10. Pan, J. H., Kim, J. H., Kim, H. M., Lee, E. S., Shin, D.-H., Kim, S., . . . Kim, Y. J. (2015). Acetic acid enhances endurance capacity of exercise-trained mice by increasing skeletal muscle oxidative properties. Bioscience, Biotechnology, and Biochemistry, 79(9), 1535-1541. doi:10.1080/09168451.2015.1034652

  11. Kondo, T., Kishi, M., Fushimi, T., Ugajin, S., & Kaga, T. (2009). Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Bioscience, biotechnology, and biochemistry, 73(8), 1837–1843. https://doi.org/10.1271/bbb.90231

  12. Kondo, T., Kishi, M., Fushimi, T., Ugajin, S., & Kaga, T. (2009). Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Bioscience, biotechnology, and biochemistry, 73(8), 1837–1843. https://doi.org/10.1271/bbb.90231

  13. Erdogan, A., & Rao, S. S. (2015). Small intestinal fungal overgrowth. Current gastroenterology reports, 17(4), 16. https://doi.org/10.1007/s11894-015-0436-2

  14. Martins, N., Ferreira, I. C., Barros, L., Silva, S., & Henriques, M. (2014). Candidiasis: predisposing factors, prevention, diagnosis and alternative treatment. Mycopathologia, 177(5-6), 223–240. https://doi.org/10.1007/s11046-014-9749-

  15. Bachir, R. (2015). Escherichia coli and Staphylococcus aureus most common source of infection. In (pp. 11).

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