It seems an easy process, making your own apple cider vinegar.
You ferment apples in water, and, as I chose to do, some added sugar (honey).
You cover your container with a permeable cover, and wait until it ferments and turns into alcoholic apple cider. This is supposed to take around 2-3 weeks.
The apples are strained out of the mix, and then the liquid is put aside once again, and we wait for the alcohol to convert into acetic acid, which then gives us what we recognise as vinegar. I believe that the percentage of acetic acid in homemade vinegars is variable, but usually comes in at 3-6%.
Because the levels of this acid may be lower than is needed to safely preserve foods, homemade vinegar is not recommended when making pickles and chutneys.
So, while our homemade apple cider vinegar is not suitable for preserving, it is most definitely a powerhouse of beneficial properties.
As I’ve mentioned before, my dietary focus tends to be on my diagnosed insulin resistance.
Stabilizing blood sugar levels in an effort to optimise and regulate insulin function is my personal quest.
Science has also concluded that an accumulation of belly fat can often occur when there is metabolic disturbance created by blood sugar instability. Managing and stabilizing blood sugar levels has become the goal of many people with type 2 diabetes, insulin resistance, and pre-diabetic tendencies.
This is what this resource has to say about the role of apple cider vinegar in the management of blood sugar.
“Type 2 diabetes is characterized by elevated blood sugars, either in the context of insulin resistance or an inability to produce insulin.
However, elevated blood sugar can also be a problem in people who don’t have diabetes… it is believed to be a major cause of ageing and various chronic diseases.
So, pretty much everyone should benefit from keeping their blood sugar levels stable.
The most effective (and healthiest) way to do that is to avoid refined carbs and sugar, but apple cider vinegar may also have a powerful effect.
Vinegar has been shown to have numerous benefits for insulin function and blood sugar levels:
- Improves insulin sensitivity during a high-carb meal by 19-34% and significantly lowers blood glucose and insulin responses (7).
- Reduces blood sugar by 34% when eating 50 grams of white bread (8).
- 2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugars by 4% (9).
- Numerous other studies, in both rats and humans, show that vinegar can increase insulin sensitivity and significantly lower blood sugar responses during meals.
For these reasons, vinegar can be useful for people with diabetes, pre-diabetes, or those who want to keep their blood sugar levels low to normal for other reasons.
If you’re currently taking blood sugar lowering medications, then check with your doctor before increasing your intake of apple cider vinegar.
Bottom Line: Apple cider vinegar has shown great promise in improving insulin sensitivity and helping to lower blood sugar responses after meals.”
HERE is another resource that offers both substantiated, and anecdotal uses for apple cider vinegar. Let me tell you, it’s a popular supplement to many people’s diet, and lifestyle: culinary, around the house, and body and bath- apple cider vinegar has A LOT of supporters.
Let me finish by giving you a step-by step description of the method I have uses to start my own batch.
- Wash and sterilise a large glass jar. Mine is I guess, around 1.5litres capacity.
- Thoroughly wash enough organic apples to 3/4 fill your jar. You can use a mix of apples, but include some sweet ones, the sugars are required for the process.
- Chop each apple into smallish pieces ( have a look at my photo)
- Mix 1/2 cup of raw honey with about a cup of filtered water, and try and get it as dissolved as you can. It doesn’t really matter if it doesn’t dissolve too well. A day or so, and nature takes care of that.
- Tip the honey water over the apples and then fill up the jar with fresh, cold filtered water.
- Give it a good stir, and then put something over the apples so that they remain submerged in the water. Very important this: apples not covered will go mouldy, and you will have to throw everything out and start again. Equally important NOT to create an air-tight seal with your jar/bowl cover. The mix needs oxygen for the process.
- Now cover the top with a permeable cover, such as a paper towel, or clean dishcloth. Secure with string, or a rubber band.
- Put aside. Try to avoid putting the jar anywhere where there are huge temperature fluctuations.
- Stir a couple of times each day.
- My mix started fermenting today, and it’s day 5. It smells sweet, and mildly alcoholic. So, now I just let mother nature do her thing, and wait another 2 weeks or so, stirring and watching every day.
I’ll be sure to let you know when I start the next step of this fascinating process. I can’t wait!
’till next time