Apple cider vinegar is a powerful superfood, because its benefits are many and varied.
“Apple cider vinegar works through several proven and hypothesized mechanisms of action,” explains Nutritionist Lisa Richards. “As an acidic substance, it works in the body to bring balance to those who may be more alkaline than necessary. This property works to produce several benefits, including gut health, weight loss, reducing cholesterol, and balancing blood glucose.”
According to Richards, the benefits of apple cider vinegar include:
- Eliminating bad bacteria to create an antimicrobial agent that can improve gut health
- Reducing insulin sensitivity when a high carb meal is consumed, so individuals with type 2 diabetes can better control their blood glucose
- Reducing insulin when taken before bed to improve fasting blood glucose numbers in the morning
Ready to bring more apple cider vinegar into your life? Here are 7 easy ways to access the benefits of apple cider vinegar, according to the experts:
1. One of my favorite ways to incorporate apple cider vinegar into my diet is with a cup of tea
I like to add a few tablespoons of apple cider vinegar to a freshly brewed cup of apple spice or cinnamon flavored tea. Mixing apple cider vinegar with another liquid helps to dilute the flavor, so it doesn’t burn going down. My glass of iced apple cider vinegar tea is super refreshing in the morning, and a hot cup of it is perfect before bed.
Michele Sidorenkov, RDN, My Millennial Kitchen
2. Make a simple and healthy dip for bread
Combine apple cider vinegar with olive oil and dijon mustard for a quick and easy dip for bread. You can opt for a fresh baguette for an indulgent treat or whole wheat pita for a more nutritious alternative.
The olive oil and dijon help balance out the acidity of the apple cider vinegar, but you can also add other flavors like garlic or Italian seasoning to tailor it to your preferences. This dip will not only help you get more ACV into your diet, but it’s fresher and healthier than the pre-packaged mixes you find at the grocery store.
Diana Gariglio-Clelland, Registered Dietician, Next Luxury
3. Add apple cider vinegar to your bone broth
Vegetarians, go ahead and skip this one!
When you add one to two tablespoons of apple cider vinegar to your bone broth recipe, the acidity helps pull all the valuable nutrients, like calcium, magnesium, and collagen, out of the bones and into the water.
Bonnie Flemington, Certified Nutritional Practitioner
4. Transform it into a salad dressing
With its pungent flavor, swallowing a spoonful of vinegar can be difficult. Incorporate apple cider vinegar into your diet with this go-to salad dressing:
2 Tbsp. maple syrup
1 clove minced garlic
Salt and ground black pepper, to taste
- Whisk the ACV, Dijon mustard, maple syrup, and minced garlic together.
- While whisking, add 1/2 cup olive oil, and mix well until thick.
- Add in salt and ground black pepper to taste.
5. Incorporate apple cider vinegar into your vegan baking
Apple cider vinegar is the secret ingredient to successful gluten free and vegan baking. Fun fact: ACV mimics the leavening effect of eggs and gluten when added to baking powder or soda. When baking with ACV, bubbles of carbon dioxide are created in a chemical reaction, which help baked goods (like brownies, for example) to rise. Apple cider vinegar has a milder, slightly sweeter flavor compared to other sharper vinegars, making it a versatile, go-to ingredient.
6. Blend it into a gingerade.
This refreshing beverage made out of apple cider vinegar, lemons, and limes offers powerful detoxification properties. The added ginger also offers up additional benefits, such as better digestion and reduced inflammation.
1/4 glass of raw apple cider vinegar
2 limes (or lemons)
6” piece of fresh ginger
1/2 bunch of fresh peppermint leaves, chopped
1/2 cup raw honey (or to taste)
32 oz. fresh clean water
- Squeeze the limes.
- Grate the ginger.
- Chop the fresh mint.
- Add all the ingredients into the water, and mix well.
- Let the mixture cool in the refrigerator for at least an hour or add ice.
- Drink and enjoy!
7. Sipping on apple cider vinegar water can also help boost immunity throughout the day.
Apple cider vinegar can be added to hot water and sipped either in the morning to promote digestive support or at night to regulate blood sugar levels and help you sleep.
For maximum benefits, you'll want to make sure you buy apple cider vinegar that is unprocessed, unfiltered, and contains the "mother." This ensures that you'll get all of the beneficial enzymes and bioactive compounds found in the vinegar.
Pro-tip: avoid the processed store-brand versions of apple cider vinegar, as these are usually highly processed and stripped of the mother.
There are a lot of simple ways to incorporate apple cider vinegar into your diet, but none is quicker or more convenient than a ready-made cold pressed juice shot. KOR’s Gut Check pairs unprocessed, unfiltered apple cider vinegar (with the mother!) with 1 billion CFU probiotics for keeping your gut in check. Access the benefits of apple cider vinegar with this delightful shot!