Seven ways to get the most out of apple cider vinegar

Apple cider vinegar is a kitchen staple that has several benefits including health, beauty, household, and cooking uses. Estée van Lingen tells us how to get the most out of it.

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What is apple cider vinegar?

It’s a vinegar made from cider; it’s made by crushing apples, then squeezing out the juice. The apple juice is then fermented to yield apple cider vinegar. Acetic acid and malic acid combine to give this vinegar its sour taste.

Note: Organic, raw and unfiltered apple cider vinegar is usually the best choice. It may be cloudy and will be higher in beneficial bacteria.

However, let’s focus on the different ways to use apple cider vinegar with food and to benefit your health.

1. Preserve food

Just like other types of vinegar, apple cider vinegar is an effective preservative. People have used vinegar as a pickling agent to preserve foods for thousands of years.

Apple cider vinegar deactivates the enzymes and creates an acidic environment that inhibits the growth of harmful bacteria, yeast, and mould. You can pickle various vegetables like cucumbers, onions, and olives; the tangy flavour of apple cider vinegar adds a delightful twist to pickled veggies.

It can also be used to preserve sauces, marinades, and chutneys. Its acidity helps extend the shelf life of these flavourful condiments.

There are many recipes online to preserve or pickle food using apple cider vinegar. Just make sure that you follow the instructions and that you use the correct cookware. Most importantly, don’t dilute the vinegar as the acidity will be lowered and might not be enough to kill harmful bacteria.

2. Make salad dressings, vinaigrette or marinades

Homemade dressings can be much less processed than store-bought and are often tastier too. They also don’t contain added sugars which is ideal for people living with diabetes.

Apple cider vinegar is a very popular ingredient in steak marinades because it gives a nice sweet-and-sour flavour. This can then be combined with olive oil, garlic, soya sauce, onion, cayenne pepper and fresh or dried herbs to give your meat a delicious flavour.

3. Add a burst of flavour to your food

If you are looking for a tangy sauce for your food, try adding apple cider vinegar to tomato-based sauces to give a fuller flavour.

You can also add to your favourite soup at the end if it tastes bland. Add it gradually and taste as you go, until you reach a flavour you enjoy.

4. Wash fruits and vegetables

Pesticide residue on fruits and vegetables can be a concern for many people. That’s why some people like to wash theirs in apple cider vinegar before consuming.

Although it’s not entirely clear whether it will remove more pesticides than simply washing with water, it may help kill any dangerous bacteria.

5. Ease a sore throat

Gargling with apple cider vinegar diluted in water is a popular home remedy for sore throats. The thought is that its antibacterial properties could help kill off the bacteria that is causing the sore throat. However, there is no evidence to support its use in this way.

If you try this at home, make sure you mix the vinegar with water before gargling (about 1-2 Tbsp. per half a glass of water). This is because of the acidity which can cause throat burns when consumed undiluted.

6. Increase satiety

Obesity is a significant risk factor for Type 2 diabetes, and maintaining a healthy weight is essential for managing the condition. It has been suggested that apple cider vinegar helps with appetite suppression and increased feelings of fullness. This may help you consume less kilojoules and achieve weight loss goals since it only has 12,6 kilojoules per tablespoon which is way less than standard salad dressings or marinades.

7. Regulating blood glucose levels

Apple cider vinegar has been shown to improve insulin sensitivity and lower blood glucose levels after meals, especially if you have insulin resistance or Type 2 diabetes.

This is due to its effect of reducing a glucose spike after a meal through acetic acid that helps to inhibit the digestion of refined carbohydrates, slowing down the conversion of starches into sugars.

Insulin resistance is a key factor in Type 2 diabetes, where the body’s cells become less responsive to insulin’s action. Studies suggest that apple cider vinegar may help enhance insulin sensitivity, allowing cells to better utilise glucose from the bloodstream. This can lead to improved glycaemic control and reduced reliance on insulin.

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