Apple Cider Vinegar

What is it

Apple Cider Vinegar is produced by crushing apples and adding bacteria and yeast which causes fermentation. The sugars in the apples are first converted into ethanol, then further converted into acetic acid.

During the fermentation process, yeast, acid bacteria and pectin and cellulose from the apples form a stringy mass called the ȁCmotherȁD. This contains small amounts of minerals such as calcium, magnesium, potassium and iron.

What it does

Some studies have found that acetic acid (as found in all types of vinegars) can inhibit an enzyme that breaks down certain types of sugars into simple sugars. In turn, this would help shuttle more sugars into muscle tissue, which could potentially help keep down increases in blood sugar after carbohydrate intake. This effect has been shown in clinical studies with apple cider vinegar (Ogawa, J Nutr 2000; Fushimi, J Nutri 2001).

Blood Sugar Control

Apple cider vinegar may reduce the rise in blood sugar that occurs after eating, although it is not clear if it is beneficial to people with Type II Diabetes.

Weight Loss

A study among 155 obese men and women in Japan suggests that drinking apple cider vinegar can modestly help with weight loss. Compared to the placebo, those who drank either the low or high dose of apple cider vinegar had modest decreases in visceral fat, waist circumference and triglyceride levels. Those who drank the high dose also had a slight decrease in systolic blood pressure (Kondo, Biosci Biotechnol Biochem 2009).

Consumer Tips

What to look for when buying

All bottles of apple cider vinegar should list the percent acidity and should contain minimum of 4% and up to 6%.

Unfiltered apple cider vinegar will typically contain the ȁCmotherȁD. The ȁCmotherȁD is made up of small amounts of minerals as noted above.

Filtered apple cider vinegar does not typically contain ȁCthe motherȁD. This is because the fermentation process most likely removed the particles and residues to create a liquid that is clearer.


Bottled apple cider vinegar does not be refrigerated. It can be stored in a cool, dry place. The expected shelf life is 3 to 5 years.

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