Vinegar and Weight loss

The word vinegar originates from the latin word vinum acer, meaning sour wine. Wine left undisturbed, eventually turns into vinegar (acetic acid). Its properties are versatile, can be used as the cleaning substance or as the antibiotic for the human body. Traditional healers exploited the antimicrobial properties of vinegar in a time before antibiotics by using it to clean wounds.

As we all know Vinegar has long been used to preserve food by pickling. Diluted vinegar is a traditional tonic for weight loss. British poet Lord Byron popularized vinegar as a weight loss tonic and would reportedly go for days eating biscuits potatoes soaked in vinegar. Apple cider vinegar seems to have gained popularity as it is more palatable and contains both acetic acid as well as the pectins from the apple (type of soluble fiber).

How it works in body

There are studies indicating that vinegar may help in reducing insulin resistance and we all know that insulin resistance is the culprit for obesity and type 2 diabetes. It is proven that drinking 2 tablespoon of vinegar diluted in water at night reduces the fasting morning blood sugars in type 2 diabetics. The acetic acid in vinegar may interfere with the digestion of starches by inhibiting salivary amylase (enzyme found in saliva, it starts carbohydrate digestion in mouth and breaks complex carbs in to simple sugars.). Vinegar may also reduce the speed of gastric emptying. Vinegar does not displace the carbohydrate, but actually seems to exert a protective effect on the serum insulin response.

Some proven examples

  • Two teaspoon of vinegar taken with the high carbohydrate meal lowers blood sugar and insulin by 34%. Taking it just before the meal is more effective.
  • Adding vinegar to the rice reduces its glycemic index (measures how quickly our blood sugars rise after taking food) by 40%.
  • The use of oil and vinegar dressing is associated with low risk of cardiovascular disease.
  • Some short term studies suggest that vinegar may help in weight reduction by reducing insulin resistance.
  • It may also help in reducing LDL cholesterol.

Though, further studies are required to know about the nutrient timing of vinegar but its benefits are proven. So, why not to add it in our meal routine?

How to take vinegar

  • Adding vinegar to salad dressing may enhance gut’s digestive ability.
  • If you want to curb your appetite have it diluted with water. It can increase your satiety.
  • Can be taken before meals to lower the glycemic index and insulin spike.
  • Diabetics may have 2 table spoon of vinegar at night diluted in water.

Always add vinegar in your food in moderate quantity. As the old proverb says “excess of everything is bad” and suggest us to do things in moderation.

About the author

Anju Rai Tiwary

Hi, I am a physiotherapist specialized in neurology. I have also done various certification courses like autism spectrum disorder and weight management. I am here to clarify your health-related curiosities.

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