How to choose the best apple cider vinegar

The best apple cider vinegar (ACV) is unprocessed, unfiltered, and rich in mother apple cider vinegar, a natural source of health-promoting enzymes and beneficial bacteria.

Explore the impressive health benefits of apple cider vinegar and learn how to incorporate this nutrient-rich vinegar into your health and wellness routine.

What is apple cider vinegar?

ACV is a pure vinegar made from apples through a two-step fermentation process.

First, the natural sugars in the crushed apples are converted into alcohol by yeast during fermentation. Second, beneficial bacteria convert the alcohol into acetic acid, giving apple cider vinegar its unique sour taste and vinegar properties.

Acetic acid has a number of significant health benefits and plays a key role in many of the positive effects associated with ACV.

Unfiltered apple cider vinegar contains probiotics and antioxidants, and its potential health properties further enhance these benefits.

High-quality organic vinegar is typically unpasteurized, meaning it hasn't undergone heat treatment. Therefore, it retains the yeast—a cloudy substance formed during fermentation by proteins, enzymes, and beneficial bacteria.

Besides its culinary uses, apple cider vinegar has long been used as a natural medicine and cleaning agent.

Its common use is as a hair conditioner, which can cleanse the scalp and enhance shine.

Many people also incorporate this nutrient-rich vinegar into their fasting habits, especially when practicing intermittent fasting or one meal a day (OMAD) , because they believe that ACV may help suppress appetite and support weight management.

As a cleaning agent, ACV has antibacterial and disinfecting properties and is often used as a natural alternative to harsh chemical cleaners, making it safer for families with children and pets.

Watch the video below to learn how to create the best ACV.

How to choose the best apple cider vinegar

To obtain the highest quality apple cider vinegar, check for the USDA-certified organic label to confirm that the apples were grown without the use of synthetic pesticides or fertilizers.

Choosing unfiltered apple cider vinegar is also crucial, as it retains more nutrients and beneficial components. The presence of cloudiness and sediment is another key indicator of lower purity and less processing.

Choosing non-GMO products that do not contain artificial additives also helps ensure that the products are healthier.

In addition, naturally fermented varieties often have a richer flavor and more complex taste, making them ideal for culinary uses.

Benefits of apple cider vinegar

Due to its rich flavor and versatility, apple cider vinegar has earned a reputation as a nutritious staple and a tried-and-tested medicine, and has been valued for its potential for overall health and wellness for centuries.

Here are four major health benefits of apple cider vinegar.

1. Rich in beneficial compounds

Apple cider vinegar is believed to have numerous health benefits due to its high concentration of acetic acid and other beneficial nutrients.

"Apple cider vinegar contains trace amounts of B vitamins, potassium, sodium, calcium, iron, and polyphenolic compounds," Dr. Berg explained. "These components are known for their antioxidant, anti-inflammatory, and antibacterial properties, which help protect cells from oxidative damage, reduce inflammation, and limit the growth of harmful bacteria."

Therefore, ACV is often used as part of a health routine to promote overall health, including immune function and metabolic support.

2. Maintain blood sugar balance

ACV can help stabilize blood sugar levels by affecting insulin sensitivity and reducing postprandial blood sugar spikes.

A study published in Frontiers in Clinical Diabetes and Healthcare found that people who consumed 30 ml of ACV daily experienced a significant decrease in fasting blood glucose and an improvement in overall blood glucose balance.

These findings highlight the potential of ACV as a valuable complement to a healthy lifestyle, particularly in supporting metabolic health and promoting healthy blood glucose management.

3. Promotes weight loss

Acetic acid, a key component of apple cider vinegar, may help balance metabolism and control weight. This is mainly due to its ability to enhance insulin sensitivity and promote fat burning.

Furthermore, a study published in the Journal of Functional Foods found that people who added apple cider vinegar to their daily diet experienced a decrease in weight, BMI, hip circumference, visceral fat index (VAI), and appetite score.

These findings suggest that ACV may promote weight loss and help maintain a healthy weight, which is associated with improved overall health and well-being.

4. Antibacterial properties

In addition to its potential impact on metabolic health, ACV is also commonly used for its antimicrobial properties, which may help enhance the body's immune system's response to certain microorganisms.

Evidence published in Scientific Reports suggests that ACV can enhance the ability of immune cells to detect and eliminate harmful bacteria, including antibiotic-resistant bacteria such as Staphylococcus aureus and Escherichia coli .

Further research shows that ACV can increase the antibacterial ability of immune cells by 30%, with effects similar to some commonly used antibiotics.

How to use apple cider vinegar

To protect the enamel from highly acidic substances, always dilute 1 to 2 tablespoons of ACV with a cup of water.

To further protect your teeth, rinse your mouth with water or use a straw after drinking apple cider vinegar to minimize direct contact with the enamel.

If the flavor is too strong, you can add a little lemon juice or a small amount of Manuka honey to improve the taste.

Taking apple cider vinegar before meals is a common practice because some people believe it aids digestion, regulates blood sugar, and helps control diet. It is also frequently used during morning routines or intermittent fasting to help control hunger.

For best results, store apple cider vinegar in a cool, dark place, away from direct sunlight, to preserve its enzymes and nutrients.

Possible disadvantages and precautions

Some people may experience stomach upset, bloating , or nausea after consuming apple cider vinegar. This reaction is usually related to the high acidity and acetic acid content of apple cider vinegar.

For those with sensitive stomachs or digestive problems, it is recommended to start with a small amount of ACV and then gradually increase the intake according to tolerance.

Long-term excessive use of ACV may lead to decreased potassium levels, which in turn can affect muscle and heart function.

In addition, ACV may interact with certain medications, including diuretics, insulin, and cardiac medications, thereby altering their effectiveness.

It is recommended to consult a healthcare provider before incorporating ACV into your daily life, especially if you are taking medication or have a health problem.

Key points

The best apple cider vinegar is unfiltered and unpasteurized, containing the matrix, a cloudy matrix composed of proteins, beneficial probiotics, and enzymes.

ACV has a number of potential health benefits, including helping with weight loss, maintaining balanced blood sugar levels, and enhancing the body's defenses against microbes.