“A lot of this is marketing,” said Lisa Dreyer, a registered dietitian and CNN contributor. “Customers get those messages, and they think ‘Oh, this should be the next magic bullet.’ But whether it’s based on science is another matter. “
Studies in humans have been small, limiting their validity.
“For example, some research suggests it promotes saturation and helps you consume fewer calories during the day.” “But research is very limited, with small sample sizes, and that’s far from a decision.”
During the 12-week period, the groups drank one drink each day with either one teaspoon of vinegar, two teaspoons of vinegar or no vinegar. At the end of three months, people who had consumed any type of vinegar had lower body weight, lower body mass index, lower intestinal fat, smaller waist size, and lower triglyceride levels than those who did not drink vinegar.
It may seem strange unless you take a closer look at the amount of weight lost.
“Only 2 to 4 pounds in three months on a placebo,” Dreyer explained. “That’s only a third of a pound a week. The result of most diets is very big. So you have to do a lot of other things to lose weight.”
Carol Johnston, a registered dietitian, has been studying the effects of acetic acid on diabetic blood glucose levels since 2004. While she believes the findings of the Japanese study are meaningful because they are consistent with animal research, she also points out that weight loss humans were “very, very humble.”
“In fact, I would say that most people who are on a diet for 12 weeks and lose only two pounds are not going to be very happy,” said Johnston, associate dean of the College of Health Solutions at Arizona State University.
Vinegar tablets
Some claims revolve around using vinegar supplements for weight loss.
“I remember, maybe 15 years ago, apple cider vinegar covered the diet.” “When you look closely, apple cider vinegar tablets are paired with a low-calorie menu in the diet. So it’s no surprise that people have lost weight.”
If you choose to add vinegar to your diet, Johnson recommends adding a teaspoon of vinegar to a full glass of water. Properly diluting vinegar is key. Otherwise, it damages the lining of your teeth, throat and stomach.
“Vinegar has that smell and pungent taste, so if you take one breath, you can inhale it into your lungs and burn it a little, because it’s acid,” Johnston said.
Regulation of blood sugar
“The effect of vinegar was felt in all groups, but the most significant effect was in the pre-susceptible group,” he said. “In predestination, it was pretty good to be true; (blood sugar) dropped a little bit and stayed that way. This is the group that could benefit the most.”
In principle, according to Johnston, it is acetic acid Starch seems to interfere with enzymes that break down molecules. This antiglycemic response can be induced by any type of vinegar such as red and white wine vinegar, pomegranate vinegar or even white distilled vinegar. It is the acetic acid in the vinegar, not the type, that produces the result.
“Basically, what acetic acid does is block the absorption of starch,” Johnston said. “If the subjects in my study ate starch and added vinegar, the glucose would go down. But nothing happens if they drank sugar water and added vinegar. So if you have bacon and eggs, don’t bother. It only helps.” If you are consuming starch. “
Blocking starch also helps in weight loss, Dryer said.
“So if acetic acid is interfering with the breakdown of starch, it means that the starch is not being digested.” “And if it’s not digested, it’s not absorbed into the bloodstream, and so it’s not contributing to calories.”
The jury is still out
Research on the benefits of acetic acid seems promising, although something is not certain. It may be that other elements of apple cider and other vinegars also play a role. For example, take trace chemicals in vinegar that vary depending on what each brand was fermented.
“It could be that some of those components are important or part of the impact we’re seeing,” Johns said. He added that he would take a largely randomized scientific test to prove any cause and effect between vinegar and weight loss and especially vinegar and diabetes or cardiovascular risks.
“Someone, possibly the federal government, is going to allocate a million dollar grant and recruit hundreds of people at risk of diabetes and metabolic disorders so that the vinegar will make a difference.”
But until that happens, Johnston sees no harm in using vinegar to control blood sugar after a starchy meal. Finally, balm amic mac and wine vinegar are part of the Mediterranean diet, which has long been associated with heart health and other benefits.
“Even in healthy people, an increase in blood sugar after a meal is a risk factor for heart disease, so in my mind, everyone should take advantage of the benefits of providing vinegar. But I will do it the way people do. For centuries, by adding it to their diet,” Said Johnston.
“The one I would recommend would be to add vinegar to the meal as a spice, as it has no calories,” Dreyer said. “When you do the dressing, use three parts oil in one part vinegar. Or invert it and make one part oil and three parts vinegar.”
You can also use it with food preparation, Dryer added.
“Mix your egg whites and bread crumbs with balsamic vinegar for poultry or fish.” “Or you can drink it in water, which can help cause you to overflow.”
But again, never drink vinegar directly, experts say you can injure your teeth, throat or stomach.
“Dilute it in water, and drink it before you eat or with the first bite of your meal.” Said Johnston. “You want acetic acid in the stomach best before meals,” he said. “Mediterranean people ate salad with vinegar, then they ate pasta.”
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