Naturopathic Kitchen: Apple Cider Vinegar

Pouring apple cider vinegar into a spoon.

Apple cider vinegar is a type of vinegar made through the fermentation of apples. It usually has a cloudy appearance, which is the result of strands of proteins, enzymes, and beneficial bacteria. Apple cider vinegar has a tangy, sour taste with a slightly sweet, earthy, apple flavor. It is often added to salad dressings, potato dishes, and savory meat dishes. In addition to being a flavorful addition to many recipes, apple cider vinegar has a number of health benefits.

Kills Pathogens

Many people use vinegar as a natural cleaning solution around their homes. This is because vinegar naturally kills bacteria and other potentially harmful germs. The use of apple cider vinegar has been shown to reduce the presence of E. coli, Candida albicans (the cause of yeast infection), and other harmful microbes. 1 2 Apple cider vinegar’s antimicrobial properties make it a good choice for both making your food safer and for use in home cleaning solutions.

Aids Weight Management

Apple cider vinegar can also help with weight loss and management. One study showed that consuming one tablespoon per day of apple cider vinegar over the course of three months resulted in an average weight loss of 2.6 pounds, while taking two tablespoons per day resulted in an average loss of 3.7 pounds. 3 The reason for this is likely because apple cider vinegar lowers glucose and insulin responses, making you feel more full from eating smaller amounts. 4

Regulates Blood Sugar

Further studies need to be conducted for a more robust understanding of apple cider vinegar’s effect on insulin levels in those with diabetes, but initial research suggests that consuming apple cider vinegar can significantly lower blood sugar after meals and improve insulin function. 5 6 If you are currently taking any medication that lowers blood sugar, speak to a healthcare professional before increasing your consumption of any type of vinegar.

Creamy Vegan Potato Salad with Avocado & Apple Cider Vinegar

The beloved traditional potato salad gets a healthy and green makeover! Using avocados instead of mayo makes a delicious creamy dressing full of nutrients that you can feel good about, and the addition of apple cider vinegar packs another healthy punch.

Recipe courtesy of Bastyr University.


  • 1 1⁄2 lb small red potatoes
  • 1 tbsp apple cider vinegar
  • 2 tbsp extra virgin olive oil
  • 1⁄2 tsp salt
  • 1⁄4 tsp black pepper
  • 1 large avocado, diced
  • 1 tbsp Dijon mustard
  • 1 tsp fresh lemon juice
  • 1⁄4 tsp salt
  • 3 green onions
  • 2 celery ribs
  • 1⁄2 yellow pepper, small dice


Scrub potatoes well under running water. In a large pot, add scrubbed potatoes and cover with water. Bring to a boil and cook until fork tender – about 15 minutes. Drain the potatoes and let them cool until safe to touch. Dice the cooked potatoes into 1-inch cubes. Season with apple cider vinegar, olive oil, salt, and pepper while still warm. Let them cool completely in the fridge while you prepare the dressing. In a bowl, combine the avocado with the mustard, lemon juice, salt, and pepper. Mash with a fork until creamy and smooth. Add the green onions, celery, yellow pepper, and mix to combine. Gently mix the avocado dressing into the cooled potatoes and adjust for salt and pepper if desired. Serve immediately.

If you are interested in pursuing a career in the healing capacity of food and other natural health practices, naturopathic medicine may be a good fit for you.


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