Apple Cider Vinegar

Miracle or Hype?

By Roni DeLuz ND, RN, PH.D

For many years now, the health benefits of apple cider vinegar have been heard around the globe. In fact, apple cider vinegar has been marketed as the “go-to” for a myriad of remedies and is constantly trending as an ingredient to help weight loss. Apple cider vinegar is made from apples. To make apple cider vinegar, the yeast in the apple juice ferments the sugars and the juice becomes alcohol. The bacteria in the alcohol converts to acetic acid, which is the main ingredient in all vinegar.

Benefits of Apple Cider Vinegar Seem Miraculous!

Some of the benefits of apple cider vinegar include: improved digestion, regulated blood sugar, shiny hair, keeps skin and scalp pH balanced, can reduce or reverse insulin resistance, reduces belly fat, helps with weight loss, kills bacteria, lowers blood pressure, makes you feel fuller, contains antioxidants, and even improves heart health. However, be careful with your intake of apple cider vinegar and do not overdo it.

How Can Apple Cider Vinegar Be Harmful?

Other than being good for you, the health and wellness industry has promoted apple cider vinegar as a fast, easy, accessible and affordable solution to many issues. However, apple cider vinegar is not for everyone and there are some dangers if it is not consumed correctly.

The biggest problem with the intake of apple cider vinegar, in my experience, is that sometimes it inflames bowel symptoms. The acid in apple cider vinegar can cause stomach ulcers, deterioration of the stomach lining, nausea and indigestion. These symptoms often occur because people drink undiluted apple cider vinegar. Many people believe apple cider vinegar helps them lose weight, lessen feelings of hunger and makes you feel full for longer periods of time after eating; while true, undiluted acid sitting in the stomach and going down the digestive track, tends to eat away at the lining of the stomach.

Apple cider vinegar can also cause tooth decay, because of the acetic acid. Acetic acid can wear down tooth enamel and the weaken teeth, which can cause teeth to decay and eventually lead to tooth loss.

If you have weak kidneys or have been diagnosed with kidney disease, apple cider vinegar will hurt your kidneys due to the high levels of acid. Many people use apple cider vinegar for a cleanse and although it can help cleanse toxins, it also helps rid the body of minerals and can cause hypokalemia, lowered potassium levels. While some people may not experience any symptoms, others may experience muscle weakness after regularly using apple cider vinegar, or worse paralysis caused by low potassium levels. If you are unsure of your potassium levels, request a blood test before beginning to use apple cider vinegar.

Stop Drinking Apple Cider Vinegar If You Have These:

• Digestive issues, acid re-flux, colitis or ulcers
• Stomach feels hot and starts to burn
• Nausea
• Weakness
• Muscle aches or cramps
• Headaches

4 Tips to Using Apple Cider Vinegar:

1. Manage the amount of apple cider vinegar consumed at one time, by diluting it with water. 1 tablespoon in ½ glass of water or ¼ glass of oil for salad dressing is safe.
2. Limit apple cider vinegar exposure to teeth, use a straw to drink it.
3. Always be sure you do not have preexisting conditions prior to use of apple cider vinegar and check your blood for low or unusual potassium levels.
4. At any time, you experience negative side effects, stop using it.


Apple Cider Vinegar Salad Dressing

1 small shallot, peeled, cored and quartered
1/3 cup of extra virgin olive oil
4 Tbsp of apple cider vinegar
2 tsp Dijon mustard
Stevia to taste
Red pepper to taste


In a blender, puree shallot, oil, vinegar, and mustard until smooth for about 30 seconds. Store in glass mason jar or other glass container. Either use right away or store in the refrigerator, before use, take out of the fridge and allow the dressing to come to room temperature.

Healthy Apple Cider Coleslaw

4 cups of shredded cabbage
1 shredded carrot
½-1 tbsp of stevia
2 tbsp apple cider vinegar
¼ cup vegan mayo


1. In a large bowl mix the cabbage and carrots.
2. Mix all the ingredients in a separate bowl to taste.
3. Pour the dressing over the cabbage and carrots and chill until cold or ready to serve.

Apple Cider Weight-Loss Drink

12 ounces of water
2 tsp. of Apple Cider Vinegar
1 tsp. of lemon juice
1 tsp. of ginger juice
Stevia to taste


Drink 4 ounces before each meal. Diet should be cleansing foods (vegetables mostly) for better weight loss.

For obtaining long term health advantages, you should incorporate long-term shifts in your lifestyle, which are very effective in cleansing the body, mind and spirit. For more information visit:

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