Like most types of vinegar, apple cider vinegar is made from a two-step fermentation process.
The apple cider undergoes the first stage of fermentation through the addition of bacterial cultures and yeast. These microorganisms will convert the sugar-rich juice into alcohol. In the second stage a different set of bacteria called acetobacter is introduced. These will then change the alcohol into acetic acid. It is this acid that gives vinegars its strong sour taste.
Apple cider vinegar has a long culinary and medicinal history. Hippocrates, the father of medicine, mentions it as a treatment for various types of infections. This as well as other health benefits have been studied in modern times.
Despite its therapeutic advantages, the Superhuman Food Pyramid recommends that this vinegar only be used moderately as certain risks can come from excessive intake.
Continue reading and get a more detailed view of the pros and cons of apple cider vinegar…
Apple Cider Vinegar Benefits:
One of the more popular health benefits that have been associated with apple cider vinegar is weight loss. In a Japanese study that involved participants of varying age and body mass index (BMI), it was shown that small regular doses of this type of vinegar in a tonic drink was able to cause a small degree of weight loss. The explanation given is that the vinegar curbs appetite or extends the feeling of being full.
Another direct advantage of putting a little apple cider vinegar in your diet is that it helps lower blood glucose levels. Eleven people suffering from type 2 diabetes were tested in a research done in 2007. Regular intake of about two tablespoons resulted in about 4-6% decrease in blood sugar.
Apple cider vinegar also has antimicrobial qualities which explain most of its traditional use as a cleansing agent. It is the acidity of apple cider vinegar that inhibits the growth of certain types of bacteria.
Apple Cider Vinegar Risks:
This type of vinegar is often diluted with water or juice before it is used because it is highly acidic. While in moderate amounts the acetic acid in apple cider vinegar may be antiseptic, too much can actually cause damage. In pure form, this vinegar can wear away teeth enamel or burn gums and tissues in the esophagus. Particularly sensitive individuals might even experience burns on their skin if it comes in contact with concentrated vinegar.
Another potential risk of over-consumption of apple cider vinegar is a reduction in potassium levels. As was mentioned in the article about Sucanat, potassium is one of the main electrolytes that affect the body’s balanced hydration and nervous system. This mineral therefore needs to be regularly kept at adequate levels.
Long-term use of apple cider vinegar has also been found to cause bone density loss. If you happen to be prone to or already have a condition like osteoporosis, it would only be prudent to consult a doctor before you start adding or continue using any more apple cider vinegar in your diet.
Apple Cider Vinegar Practical Uses:
Apple cider vinegar has long been used as a home remedy in various ways. Here are some suggestions that may help you receive its health benefits.
- Two tablespoons of this vinegar diluted in 8 ounces of water can serve as a cleansing solution which can be topically applied to skin problems like acne.
- A stronger solution, 50% water and 50% apple cider vinegar, can also be made to treat athlete’s foot. Soak your feet in a small basin filled with this combination.
- Add apple cider vinegar along with some extra virgin olive oil in your salad dressings. This isn’t just for the flavor but for clearing out some of the potentially harmful microorganisms that are found in raw food.
- It is for the same reason that this vinegar is a typical ingredient in marinades, pickles and chutneys.
- A tonic composed of 2-3 tablespoons of apple cider vinegar mixed in 8 ounces of water can be taken regularly during each meal to take advantage of its weight loss and blood glucose controlling effects.
In the next post, I’ll tell you about the pros and cons of brewer’s yeast and how it should be used in moderation in your quest to Become Superhuman.
In the meantime, if you care to jump ahead, here is a complete listing of the herbs, spices and sweeteners on Superhuman Food Pyramid:
Eat
• Cinnamon
• Cloves
• Stevia
• Xylitol
• Maltitol
• Turmeric
• Curry
• Cumin
• Fennel
• Garlic
• Ginger
Moderate
• Sucanat
• Truvia
Avoid
• Candy
• MSG
If you have questions, comments or feedback about the pros and cons of apple cider vinegar, the Superhuman Food Pyramid, this website, or other aspects of Becoming Superhuman, then leave your thoughts below, as well as any tips you have on the pros and cons of apple cider vinegar.
Author Bio: Ben Greenfield
His credentials include:
Bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology
Personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA)
Sports nutrition certification from the International Society of Sports Nutrition (ISSN)
Advanced bicycle fitting certification from Serotta, the “Harvard” of bicycle fitting schools
Over 10 years experience in coaching professional, collegiate, and recreational athletes from all sports
Ben hosts the highly popular fitness, nutrition and wellness website at http://www.bengreenfieldfitness.com, which features blogs, podcasts, and product reviews from Ben. He is a frequent contributor to Triathlete magazine and LAVA magazine, Endurance Planet (http://www.enduranceplanet.com), the outdoor sports magazine OutThere Monthly and has been featured in WebMD, the Spokesman-Review, Inlander magazine, In-Health magazine, Fit-Pro magazine, PTontheNet, Prevention magazine, Women’s Running magazine, and Inside Triathlon magazine.
As a public speaker on fitness, nutrition, and training, Ben hosts one of the top ranked fitness podcasts in iTunes, the Get-Fit Guy (http://www.GetFitGuy.com), and has been a keynote lecturer at the Hawaii Ironman World Championships Medical Conference, the Coeur D’ Alene Ironman Medical Conference, USAT Art & Science of Coaching Symposium, Can-Fit-Pro Conference, Pilgrim’s Wellness Center Education Series, Fleet Feet Sports Endurance Sports Clinic and REI Nutrition Clinic. He sits on the board of directors for Tri-Fusion triathlon team, the Fellowship of Christian Athletes, and is the official coach for the YoungTri. As a triathlon coach and competitor, Ben competes at Ironman and Half-Ironman World Championships, holds a ranking as of USAT’s top ranked age grouper triathletes, and competes in 15-20 triathlons each year, both nationally and internationally.
