Tag: vinegar

Have you ever felt like you’re constantly battling your sweet tooth? 

The allure of sugary beverages can be irresistible, and it’s a struggle many of us face. In today’s world, where sugar seems to lurk in every corner, cutting back can be a daunting challenge.

But what if I told you that there’s a small, natural change I’ve made in my daily routine that’s been a game-changer in reducing my sugary drink consumption greatly? 

I’m talking about a simple drink – apple cider vinegar with water. This unassuming remedy has had a surprising impact on my sugar habits, and I can’t wait to share my experience with you.

In this article, we’ll explore the sugar dilemma we all face, the health benefits of apple cider vinegar, and how it’s reshaping my own relationship with sugar, and tips for incorporating this simple drink successfully into your daily routine. 

By the end of this post, you might just be inspired to try it yourself and see how a single drink can change your sugar consumption for the better.

So, let’s dive into the story of how a single drink is making a big difference in my sugary drink-reduction journey.

The Sugar Problem: Beyond Our Sweet Tooth

Sugar is undoubtedly one of the most beloved flavours on the planet. Its sweet, comforting taste has a way of making us feel good. 

Yet, it’s no secret that our infatuation with sugar comes at a price, and that price is paid not only with our health but also potentially with the health of our planet.

The health impact

You’ve likely heard the warnings about excessive sugar consumption, and they’re not without merit. 

High sugar intake has been linked to various health problems, including obesity, diabetes, high blood pressure, and dental issues.

• Obesity: Sugar is known as ‘empty calories’, providing little to no nutritional value while contributing to weight gain. This extra weight can lead to higher blood pressure and inflammation.
• Diabetes: Excess sugar consumption can cause insulin resistance, a primary factor in the development of diabetes.
• Dental Issues: The World Dental Federation reports that 3.5 billion people suffer from oral diseases, many of which are linked to sugar-rich diets.

The environmental impact

While the health implications of sugar consumption are concerning, there’s an often-overlooked connection between our love for sugar and climate change.

The sugar industry, particularly sugar cane and sugar beet production, plays a role in environmental degradation in several ways, including: 

• Deforestation: In some regions, sugar plantations have contributed to deforestation, which reduces biodiversity and increases greenhouse gas emissions.
• Water usage: Sugar cultivation can be water-intensive, which can strain local water resources, especially in regions prone to drought.
• Greenhouse gas emissions: The production and transportation of sugar contribute to greenhouse gas emissions. Sugarcane is also responsible for the use of nitrogen fertiliser, leading to emissions of nitrous oxide, a potent greenhouse gas.

Introduction to Apple Cider Vinegar

Before we explore how apple cider vinegar (ACV) with water can help reduce sugar intake, let’s get to know this ancient remedy and its many health benefits.

A trusted ancient remedy

Apple cider vinegar isn’t a new invention. It’s a remedy that has stood the test of time, with centuries of use to its name. 

Even Hippocrates (c. 460 – c. 370 BC), the ancient Greek physician often referred to as the father of modern medicine, recognized its health benefits. He prescribed vinegar for its healing properties to his patients.

Modern-day uses

Today, apple cider vinegar is a common household item and a popular natural remedy.

It’s made through a simple fermentation process that turns apple sugars into acetic acid, the source of its many health benefits.

Key benefits of apple cider vinegar

Here’s what it can do for you:

• Better digestion: It can help with digestion and reduce indigestion and acid reflux.
• Weight control: Some studies suggest it can help with weight loss by making you feel full and reducing calorie intake.
• Blood sugar regulation: It can improve insulin sensitivity, which is great for managing blood sugar levels.
• Antibacterial properties: It can fight harmful bacteria and keep you healthy.
• Cholesterol management: Some research shows it may lower bad cholesterol.
• Antioxidants: It has antioxidants to protect your cells from damage.

Now that we’ve explored the rich history and numerous benefits of apple cider vinegar, let’s dive into the practical aspect of incorporating it into your daily routine. 

Preparing apple cider vinegar with water is a simple and effective way to enjoy its potential advantages.

Choosing the right apple cider vinegar

Before you start mixing, it’s important to select the right apple cider vinegar. Two essential factors to consider are:

• Organic: Opt for organic apple cider vinegar whenever possible. This ensures that the apples used were grown without synthetic pesticides or chemicals, enhancing the purity of your vinegar.
• With ‘mother‘: The term ‘mother’ refers to the murky, cobweb-like substance often seen at the bottom of unfiltered apple cider vinegar. 

This ‘mother’ is rich in beneficial enzymes, proteins, and good bacteria, which can further enhance the potential health benefits. So, look for a variety that contains the ‘mother’ for maximum advantages.

The ideal water temperature

When it comes to mixing apple cider vinegar with water, the choice of water temperature is largely a matter of personal preference. Some people prefer warm water, while others opt for cold water.

Here’s a quick breakdown:

• Warm water: Using warm water can help dissolve the vinegar more effectively, making it easier to mix. It can also be more soothing and comforting.
• Cold water: Cold water is a refreshing choice, especially if you enjoy a cooler beverage. It may take a little more effort to dissolve the vinegar in cold water, but it’s entirely doable.

Sipping with care 

As you incorporate apple cider vinegar and water into your daily routine, it’s essential to safeguard your dental health.

The acetic acid in vinegar, while beneficial internally, can gradually erode tooth enamel. 

To prevent potential tooth discolouration, consider sipping your mixture through a non-plastic straw, not only for dental care but also for environmental reasons, as non-plastic straws are a more eco-friendly choice. 

This method allows the liquid to bypass your teeth, preserving your dental well-being.

Personal Experience

For me, diluting apple cider vinegar in water is a must — drinking it straight can be hard on the teeth over time due to its acidity. 

The best time to enjoy this mixture is before meals, particularly before lunch or dinner.

This timing aligns with the guidance found in the health and nutrition book ‘Glucose Revolution‘ by Jessie Inchauspéw. 

The author suggests that drinking a tall glass of water mixed with a tablespoon of vinegar (or ½ tablespoon for a less acidic taste) 20 minutes before a meal can help stabilise blood glucose and insulin levels. 

For those like me, who can’t consume too much water right before a meal because it might create a feeling of fullness, I’ve found a workaround! 

If I know my goal is to finish a whole glass containing approximately 210 ml of water mixed with a bit of apple cider vinegar, I start sipping it bit by bit about an hour before the meal.

What’s wonderful is that by the time I sit down to eat, I don’t feel the need for sugary drinks like juice or any fizzy beverages, as my thirst has been satisfied by the apple cider vinegar with water.

How about for those who have a glass of juice with their breakfast?

You can also drink apple cider vinegar with water first thing in the morning. The water used here is preferably warm water, as warm water can wake up your digestive system and activate the body’s metabolism.

And if you always take sugar in your morning tea or coffee, having a few sips of apple cider vinegar with water before making your brew can ease your craving for adding sugar to your hot beverages. 

In fact, having any form of sugary drink with your breakfast can be detrimental to your blood sugar and insulin levels. So it’s much better to avoid any sugar added to your first cup of the day. 

By making this small yet impactful change in your daily routine, you’re not only reducing your sugar intake but also providing your body with a healthier way to kickstart the day. 

When and Who to Be Cautious

While apple cider vinegar with water can be beneficial, there are times when it’s best to exercise caution:

• Right after a meal: It’s advisable to wait at least 20 minutes after eating before drinking apple cider vinegar with water, as consuming it immediately after a meal can slow down your digestion.
• Before brushing your teeth: Avoid brushing your teeth right after consumption, as doing so could contribute to tooth decay. Waiting at least 30 minutes after your apple cider vinegar with water is a better practice for your dental health.
• Close to bedtime: Drinking it before bedtime may cause discomfort for some.

Additionally, if you have digestive issues, low potassium levels, or diabetes, consult a healthcare provider before incorporating it into your routine. 

Now that you’ve learned about the benefits of apple cider vinegar with water and how simple it is to prepare at home, let’s delve into some key tips to ensure a successful and sustainable journey:

• Stock up: If you haven’t already, add a bottle of apple cider vinegar to your cupboard. Opt for an organic, unfiltered variety with the ‘mother’ for the best results. 
• Proper storage: To maintain the quality and potency of your apple cider vinegar, store it in a cool, dark place, away from direct sunlight and temperature fluctuations. Proper storage ensures it stays fresh for an extended period.
• Mindset matters: Having the right mindset is crucial for success. Recognise the detrimental impact of sugary drinks on your health and the environment. Consider sugary drinks, including alcoholic beverages, as treats meant for occasional indulgence, such as on the weekends only or special occasions. This mindset shift can help you make healthier choices more consistently.
• Consistency: Incorporate apple cider vinegar with water into your daily routine for lasting benefits. Whether it’s before meals, in the morning, or at your preferred time, consistency is key to experiencing its potential advantages. Carrying a bottle of water mixed with apple cider vinegar when you’re on the go for maintaining your regimen even when away from home.
• Moderation: Remember that you don’t need excessive amounts of apple cider vinegar for health benefits. A daily dose of one to two tablespoons diluted in water is typically sufficient. Avoid overconsumption, as more is not necessarily better.

• Non-sugary drink alternatives: Explore alternatives like a squeeze of lemon or lime juice added to water, herbal teas (peppermint, chamomile, or lemon & ginger), and even black tea or coffee to enjoy flavorful, sugar-free beverages.
• Consult a professional: If you have specific health concerns, dietary restrictions, or are taking medications, it’s advisable to consult a healthcare professional before adding this simple drink to your routine.

By following these tips and maintaining a positive mindset, you can enjoy the benefits of apple cider vinegar with water while making more mindful choices about sugary drinks and their impact on your well-being and the environment.

Remember, a healthier body translates to a healthier mind, giving you the energy to do your best for yourself, your loved ones, and our precious planet!