If you’ve ever tried apple cider vinegar, chances are you didn’t like its taste. It is a very strong and potent taste that can be difficult to swallow if not mixed with other ingredients.
However, if you can get past the initial taste of the drink, you are more likely to reap some of its benefits such as blood sugar regulation, cholesterol level improvement, and potential weight loss.
To incorporate more apple cider vinegar into your diet, it’s important to drink it at certain times of the day when it can be most effective. It’s also helpful to prepare it in a way that hides its harsh taste, making it more palatable and easier to consume on a regular basis.
We spoke with a member of our Medical Expert Council, Registered Dietitian Amy Shapiro, MS, RD, which tells us the best ways to drink apple cider vinegar, both when to drink it and how to drink it. Once you’re done finding the best methods, be sure to check out The Best Apple Cider Vinegar Supplements, According To Dietitians.
According to Shapiro, drinking apple cider vinegar before meals can help reduce your appetite. It can also potentially aid in the digestion of carbohydrates. This would then reduce blood sugar spikes.
In fact, research has concluded that people who ate food while consuming vinegar during a meal felt more full afterwards. This led researchers to believe that consuming vinegar (especially with higher acid levels) before a meal could help you feel full faster.
Shapiro also thinks that drinking apple cider vinegar in the morning is one of the best ways to consume it. Indeed, apple cider vinegar would help fill your gut with healthy bacteria.
Since apple cider vinegar is a fermented food, Shapiro believes it can support a balanced and nourished microbiome – your body’s community of microorganisms – which is very important for your health by helping to control the digestion and benefiting your immune system as well as other aspects of your overall health.
“I highly recommend diluting with water or you may irritate your esophagus,” Shapiro says.
She thinks 1 tablespoon of apple cider vinegar in 8 ounces of water is a good balance.
Shapiro says some people like to add ginger, lemon, cinnamon and/or a sweetener such as stevia, monk fruit or honey to make it more palatable.
“Over time, you’ll get used to the interesting flavor,” says Shapiro. “I like to add cinnamon because cinnamon also helps manage blood sugar and promotes weight loss.”
Luckily, apple cider vinegar can be used in a number of ways, making it a great ingredient to add to other drinks. Shapiro also recommends trying the following:
- Add hot water and opt it instead of tea.
- Add it to cold water as a refreshing drink.
- Sweeten it with honey and cinnamon in water.
- Add it to seltzer water to make a spritzer.
- Enjoy it on a salad as a dressing instead of drinking it.
Kayla Garritano is a staff writer for Eat This, Not That! She graduated from Hofstra University, where she majored in Journalism and earned a double minor in Marketing and Creative Writing. Read more