Why Take ACV
Why take Apple Cider Vinegar?
Apple cider vinegar is known for its varied uses. Many take it daily in water to support a balanced diet, others simply enjoy the delicious, sweet taste of Natural Umber used in their favourite recipes. Below, we reference the latest research to help you uncover the many ways to use apple cider vinegar and how you can incorporate it into your day.
At present, the EU do not authorise any nutrition or health claims associated with apple cider vinegar, and therefore Natural Umber is unable to endorse or promote these claims.
TAKING APPLE CIDER VINEGAR BEFORE OR WITH A MEAL
Apple cider vinegar is a simple way to give yourself a boost, making it a great addition to your everyday routine. Research has found that the acetic acid in apple cider vinegar has shown beneficial effects on metabolism, often associated with improved weight management, by activating an enzyme known as AMPK, when taken regularly [1]. We suggest 1-2 tablespoons daily in a glass of water before a meal as part of a healthy and balanced diet.
Apple cider vinegar is commonly known for its association with weight loss. Studies suggest that daily intake of acetic acid, found in apple cider vinegar, and may be useful in preventing obesity, with participants experiencing significantly lower body weight and BMI than those who did not take acetic acid regularly [2]. Further clinical trials have found that the introduction of apple cider vinegar combined with a calorie restricted diet is considered an effective strategy for the management of bodyweight in overweight individuals [3].
If weight management is a goal of yours, try our Simple Salad Dressing or Crunchy Sweet Greens recipes to get you started.
In addition to being used in recipes, apple cider vinegar can be added to water as a drink before meals. It has been suggested that regular consumption of apple cider vinegar helps to breakdown fats in the stomach, and stimulate the flow of saliva to promote digestion and reduce the impact of heartburn after a large meal [4]. Acid reflux and heartburn can be extremely uncomfortable, and can be caused by certain ‘trigger’ foods, stress, or over indulging. Try adding 1-2 tablespoons of Natural Umber to a glass of water before a meal to see how you feel.
TAKING APPLE CIDER VINEGAR TO START YOUR DAY
Introducing apple cider vinegar first thing in the morning is a great kick start to your day and an easy way to incorporate it into your daily routine.
Recent research has found that the acetic acid in apple cider vinegar has demonstrated effectiveness in reducing hyperglycaemia and may also be useful in managing high blood sugar [5].
A tablespoon of apple cider vinegar in water each morning could be a great way to maintain a healthy and balanced lifestyle. Apples are naturally rich in a component known as pectin which has been found to contribute to the maintenance of normal blood cholesterol levels, as authorised by the EU, when at least 6g is taken daily [6].
Need some inspiration to get started? Take a look at our recipe page for gut-friendly smoothies and fruit juices to start your day on the right foot.
TAKING APPLE CIDER VINEGAR IN THE EVENING
Natural Umber apple cider vinegar in warm water makes a delicious soothing apple tea. Whilst there are no stated benefits to taking apple cider vinegar in hot water, we find that it makes a comforting drink on a cold winter evening, or when fending off a stuffy nose or stubborn cough.
We’ve linked our favourite apple cider vinegar winter hot drink here for you to try.
REFERENCES
[1] Acetic acid activates hepatic AMPK and reduces hyperglycemia in diabetic KK-A(y) mice. Biochem Biophys Res Commun. 2006. https://pubmed.ncbi.nlm.nih.gov/16630552/
[2] Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem. 2009. https://pubmed.ncbi.nlm.nih.gov/19661687/
[3] Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial. Journal of Functional Foods. 2018. https://www.sciencedirect.com/science/article/abs/pii/S1756464618300483
[4] Apple Cider Vinegar for Weight Loss and Good Health. By Cynthia Holzapfel. https://bit.ly/2LDkDUn
[5] The Potential of Apple Cider Vinegar in the Management of Type 2 Diabetes. Journal of Diabetes Research. 2016. https://www.researchgate.net/publication/313099915_The_Potential_of_Apple_Cider_Vinegar_in_the_Management_of_Type_2_Diabetes
[6] Scientific Opinion on the substantiation of health claims related to pectins and reduction of post‐prandial glycaemic responses (ID 786), maintenance of normal blood cholesterol concentrations (ID 818) and increase in satiety leading to a reduction in energy intake (ID 4692) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2010. https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2010.1747