When you think about apple cider, your first thought might be the holidays, when you can relax between the flurry of the season and sip on a cup of hot apple cider. While apple cider and apple cider vinegar each start with apples and water, there are important differences between the two.
Differences Between Apple Cider and Apple Cider Vinegar
Apple Cider
Apple cider is made from apples that are washed, cut, and ground into an apple mash – like applesauce. The mash is then wrapped in cloth and pressed into fresh juice. It’s that simple!
Apple Cider Vinegar
Apple cider vinegar is made through several steps. The process starts with chopping apples, covering them with water, and leaving them at room temperature until the natural sugars ferment and form ethanol. Bacteria then convert this alcohol into acetic acid. Secondly, yeast is added to the juice to break down the sugars and turn them into alcohol. Lastly, bacteria are added, which converts the alcohol into acetic acid. These bacteria are known as the mother because it is the catalyst that gives rise to the vinegar.
Nutrition Comparison of Apple Cider and Apple Cider Vinegar
Apple Cider
A 1-cup serving size of apple cider contains 114 calories, only 0.5g of dietary fiber, and a whopping 28g of carbohydrates. While fruits can be a part of a healthy diet, it’s essential to understand that this small addition to your daily diet adds 28g of carbs that take time to burn and can spike your blood sugar levels.
Apple Cider Vinegar
Apple cider vinegar is made from fermented apple juice, and the nutrition differences are night and day. A 1 tbsp serving of apple cider vinegar contains just 3 calories and 0.1g of carbohydrates. Obviously, you’re not going to sip on a nice cup of apple cider vinegar, but it has excellent health benefits in small quantities.
Health Benefits of Apple Cider Vinegar
Apple cider vinegar (ACV) has been used for centuries for its potential health benefits. One of its most popular uses is for improving digestion. The acetic acid in ACV can enhance stomach acid production, which aids in the breakdown of food, helping to reduce bloating and indigestion. Additionally, ACV may support weight management by promoting feelings of fullness, reducing appetite, and stabilizing blood sugar levels after meals.
Another key benefit of ACV is its potential to regulate blood sugar. Studies suggest that consuming ACV before meals can improve insulin sensitivity, making it beneficial for those with type 2 diabetes or prediabetes. The vinegar helps slow down the digestion of carbohydrates, leading to more gradual increases in blood sugar levels.
ACV is also known for its antimicrobial properties. Due to its ability to inhibit the growth of harmful bacteria, it has been used traditionally to clean wounds and treat infections. Some people also use diluted ACV as a natural remedy for skin conditions like acne. It may contribute to heart health by helping to lower cholesterol and triglyceride levels. However, more research is needed in this area to confirm these effects.
People have used apple cider vinegar for centuries in cooking and medicine. Research says that it has various healthful properties, including antimicrobial and antioxidant effects. Evidence also suggests that it could possibly offer other health benefits like:
- Aiding in weight loss
- Reducing cholesterol
- Lowering blood sugar levels
- Improving the symptoms of diabetes
- Relieving heartburn
While there is a long list of the health benefits of apple cider vinegar, how can it be used to aid in weight loss? Overall, apple cider vinegar may contribute to weight loss by helping you feel full and satisfied, lowering blood sugar, and reducing insulin levels. Also, as mentioned above, apple cider vinegar only contains about 3 calories per tablespoon, and the carbs are negligible. This means that if you include apple cider vinegar in a low-carb, low-calorie drink, it can be an excellent part of a nutritional fat-loss program.
3 Apple Cider Vinegar Drink Recipes for Weight Loss
The most effective apple cider drink recipes for weight loss will only ever contain a handful of simple ingredients. Remember that when your focus is weight loss, one of the best approaches is to keep things simple and use as few ingredients as possible.
1. The Apple Cider Vinegar Classic
Ingredients:
- 1 cup water
- Ice
- 2 teaspoons raw apple cider vinegar (with mother)
- 1 tablespoon fresh lemon juice
- Dash of cinnamon
- Dash of cayenne pepper
Instructions:
- In a glass, add ice, water, apple cider vinegar, and lemon juice.
- Top with a dash of cinnamon and cayenne pepper.
- Mix well and enjoy!
Sweeter Alternative:
Combine the ingredients above with 1 cup of warm water (rather than cold) and add ½ tsp raw honey. For a cold drink, mix well, then pour over ice.
2. The Apple Cider Vinegar Spritzer
Ingredients:
- Ice
- 1 cup of club soda
- 2 teaspoons raw apple cider vinegar (with mother)
- 1 tablespoon fresh lemon juice
- ½ tsp raw honey
- ¼ cup frozen blueberries, blackberries, or raspberries
Instructions:
- Combine raw apple cider vinegar, lemon juice, and honey. Mix well.
- Pour 1 cup of club soda into the mixture.
- Add frozen berries.
- Add ice, and enjoy!
3. The Hot Apple Cider Vinegar Elixir
If you’re in the mood for a nice hot drink, sipping this steaming apple cider vinegar drink is perfect in the morning or before bed. If the taste is too strong, you can sweeten your apple cider with stevia.
Ingredients:
- 1-2 tablespoons of apple cider vinegar (with mother)
- 1 tablespoon lemon juice
- 1 teaspoon ground cinnamon
- 2 cups boiling water
- 2-3 drops of liquid stevia (optional to taste)
Instructions:
- Stir ingredients together in your favorite mug, add hot water, and enjoy!
The Takeaway
Studies have shown that apple cider vinegar has impressive effects on weight and body fat. In a 12-week study of obese adults, on average, those who consumed 1 tablespoon of apple cider vinegar per day lost 2.6 pounds, and those who consumed 2 tablespoons per day had an average weight loss of 3.7 pounds.
If you’re already practicing healthy nutrition and a reasonable amount of exercise, adding a healthful apple cider drink 2-3 times throughout your day can help you achieve your weight loss goals.
Apple Cider Vinegar Supplements
Do you want the benefits of apple cider vinegar for weight loss but hate the taste? Here are some other options to consider:
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