Known to be effective against digestion problems and blood sugar spikes, cider vinegar is gaining more and more fans. However, you have to drink it at the right time and in the right quantity…
Tangy and tasty, cider vinegar is one of the natural products increasingly popular for its health benefits. “Apple cider vinegar is source of molecules and microorganisms for which there is established research regarding health benefits, particularly on digestion and blood sugar levels“, immediately confirms Marina Cretenet, microbiologist and lecturer in the Food, Bioprocesses, Toxicology, Environments Research Unit at the University of Caen Normandy. But not all cider vinegars are equal and we should not nor consume it in any way.
Should you drink it pure or diluted?
“In my opinion, it is better to drink it rather diluted in a glass of waterreplies the microbiologist. Like lemon juice, vinegar is a very acidic product and its excessive consumption can have negative effects on the teeth or stomach“. Acidity “weakens the surface of the enamel”, which could ultimately promote the risk of cavities or dental disorders. In addition, its taste is not necessarily appreciated by everyone, so it is better to dilute it in water or even incorporate it into “detox drinks” to accompany a meal, vary its use throughout the meal. year and never get tired of it.
► Example of drink: 2 teaspoons of cider vinegar in 20 cl of sparkling water and a few fresh mint leaves.
What are its health benefits?
Apple cider vinegar contains acetic acid, a natural component resulting from the fermentation of apple juice by acetic bacteria. This acetic acid has health benefits:
► It improves glycemic response, especially when we eat meals rich in carbohydrates. In this sense, it could contribute to weight loss“but there have not yet been any studies specifically on weight loss“, would like to clarify our interlocutor.
► It helps with digestionespecially in the event of a rich meal, by increasing the acidity of the stomach, which promotes the breakdown of proteins and fats.
► It can help boost immunity: acetic acid may have some antimicrobial properties
When is the best time to take apple cider vinegar? The morning ?
As it acts on blood sugar, drinking it on an empty stomach in the morning helps establish a routine but it has more interest if it is drunk as an accompaniment to a mealat lunch or snack for example.
What is the maximum quantity per day? Every day ?
“There are still few studies on the chronic effects of apple cider vinegar. However, all the studies which have shown the health effects of vinegars estimate that they can be consumed between 2 and 6 spoons coffee per dayreplies Marina Cretenet. At very high doses (250 ml of vinegar per day), studies have reported cases of cramps and kidney problems. And overall, anything acidic can also cause reflux problems, but in a reasonable amount, vinegar is not risky“.
What should you pay attention to when choosing apple cider vinegar?
In France, regulations require an acetic acid level of 5% minimum. “If he is organicif he is unpasteurized and unfiltered, in other words if there is the mother (gelatinous biofilm formed by a colony of good bacteria which “floats” at the bottom of the bottle) or that vinegar is trouble (this is the sign that the product is “alive” and pure)it’s even better because we keep micro-organisms which could have probiotic effectsspecifies the microbiologist. In France, there are many cider vinegars but they do not all have the same production quality and the same effects on health. As a microbiologist, what interests me is the diversity of microorganisms in foods, particularly in apples, cider and vinegar. For example, I work with the Archie brand which has an interesting approach to its vinegar, both in terms of producer practices (agro-ecology, diversity of apples, etc.) and in the process of preserving molecules and micro- organisms that can have a positive effect on health“.