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Vinegar
Vinegar
Specific Recommendations:
News & Research:
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Really? - The
Claim - Vinegar Can Help Lower Blood Sugar Levels - NYTimes.com, 11/23/09 -
"THE BOTTOM LINE Studies suggest that adding vinegar to
a meal may reduce its impact on blood sugar"
-
New
Evidence That Vinegar May Be Natural Fat-fighter - Science Daily, 6/22/09 -
"Their new study showed that laboratory mice fed a
high-fat diet and given acetic acid developed significantly less body fat (up to
10 percent less) than other mice. Importantly, the new research adds evidence to
the belief that acetic acid fights fat by turning on genes for fatty acid
oxidation enzymes. The genes churn out proteins involved in breaking down fats,
thus suppressing body fat accumulation in the body"
-
Could vinegar be natural fat fighter? - Nutra USA, 6/18/09 -
"fed mice a
high-fat diet, with 50 per cent of energy coming from fat, and treated the
animals with 1.5 per cent vinegar (high-dose group), 0.3 per cent vinegar
(low-dose group), or water (control group) ... the researchers noted that that
both vinegar groups produced reductions in fat mass of about 10 per cent, with
no apparent dose-dependent effect, compared to the control mice ... The results
of this study suggest that acetic acid suppresses body fat accumulation by
increasing fatty oxidation and thermogenesis in the liver through PPAR-alpha" -
[Abstract]
-
Dietary Strategies for Improving Post-Prandial Glucose, Lipids, and More -
Medscape, 1/29/08 - "The amount and type of carbohydrate
consumed with a meal is a major determinant of the post-prandial glucose
excursion.[21] The glycemic index of a food is defined as the incremental
increase in the area under the post-prandial glucose curve after ingestion of 50
g of a specific food compared with that noted after ingestion of 50 g of oral
glucose. A meal such as white bread and jelly with a glycemic index of 80 will
result in a 2-fold higher incremental increase in glucose compared with an
isocaloric meal of whole-grain bread and peanut butter with a glycemic index of
40. Most studies show that diets rich in high-glycemic-index, low-fiber foods
independently increase the risk of both CV disease and type 2 diabetes ...
Excess intake of processed carbohydrates sets up a vicious cycle whereby the
transient spikes in blood glucose and insulin early after a meal trigger
reactive hypoglycemia and hunger.[25] The chronic consumption of a diet high in
processed carbohydrates leads to excess visceral fat, which increases both
insulin resistance and inflammation and predisposes to diabetes, hypertension,
and CV disease.[25] In contrast, restriction of refined carbohydrates will
improve the post-prandial levels of both glucose and triglycerides and can
reduce intra-abdominal fat, particularly in individuals with insulin resistance
... Recent studies show that 1 to 2 tablespoons of vinegar, when added to a meal
containing high-glycemic-index foods such as white bread or white rice, will
both: 1) lower post-prandial glucose by 25% to 35% (Fig. 5), and 2) increase
post-meal satiety by more than 2-fold.[32] Thus the addition of vinegar to a
standard meal can not only improve the meal-induced oxidant stress by blunting
the post-prandial glucose excursion, but also can increase and prolong satiety,
which should help to reduce food cravings and lower caloric intake over the
subsequent 2 to 4 h" - See
Source Naturals, Apple Cider Vinegar
- 4.5 tablets
equals about 3 tablespoons by my calculations. I've been popping 4 of
these with meals for years and more and more research keeps backing me up.
If 1 to 2 tablespoons is correct you could get by with just two tablets.
-
Vinegar
at Bedtime Moderates Waking Glucose Level in Type 2 Diabetics - Medscape,
12/4/07 - "The investigators report that the vinegar
treatment was especially effective for subjects with a typical fasting glucose
greater than 7.2 mmol/L (n = 6). Fasting glucose in these participants was
reduced 6% compared with a reduction of 0.7% in those with a typical fasting
glucose less than 7.2 mmol/L"
-
Vinegar may help dieters eat less - Nutra USA, 9/7/05 -
"Both glucose and insulin responses were
about 25 per cent lower at 90 minutes when the volunteers had consumed the
highest level of vinegar compared to the reference meal ... This level of
vinegar is equivalent to about two to three tablespoons"
-
Vinegar supplementation lowers glucose and insulin responses and increases
satiety after a bread meal in healthy subjects - Eur J Clin Nutr. 2005
Jun 2 - "Compared with the reference
meal, the highest level of vinegar significantly lowered the blood glucose
response at 30 and 45 min"
-
Vinegar as a Sweet Solution? - Science News, 12/18/04 -
"2 tablespoons of vinegar before a meal—perhaps, as part of a vinaigrette salad
dressing—will dramatically reduce the spike in blood concentrations of insulin and glucose that come after a meal ... vinegar cut their blood-glucose rise in the first hour after a meal by about half ... a 2-pound weight loss, on average, over the 4 weeks in the vinegar group"
Abstracts:
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Vinegar
reduces postprandial hyperglycaemia in patients with type II diabetes when
added to a high, but not to a low, glycaemic index meal - Eur J Clin
Nutr. 2010 May 26 - "first group (group A) were
given a high-glycaemic index (GI) meal (mashed potatoes and low-fat milk)
... In group A, the incremental area under the curve of glucose (GiAUC(120))
was lower after the addition of vinegar (181+/-78 mmol.min/l vs 311+/-124
mmol.min/l, P=0.04)"
-
Examination of the Antiglycemic Properties of Vinegar in Healthy Adults
- Ann Nutr Metab. 2010 Jan 4;56(1):74-79 - "Vinegar
reduces postprandial glycemia (PPG) in healthy adults ... Two teaspoons of
vinegar ( approximately 10 g) effectively reduced PPG, and this effect was
most pronounced when vinegar was ingested during mealtime as compared to 5 h
before the meal ... The antiglycemic properties of vinegar are evident when
small amounts of vinegar are ingested with meals composed of complex
carbohydrates. In these situations, vinegar attenuated PPG by approximately
20% compared to placebo"
-
Acetic Acid Upregulates the Expression of Genes for Fatty Acid Oxidation
Enzymes in Liver To Suppress Body Fat Accumulation - J Agric Food Chem.
2009 May 26 - "acetic acid (AcOH) ... AcOH
suppresses accumulation of body fat and liver lipids by upregulation of
genes for PPARalpha and fatty-acid-oxidation-related proteins by alpha2 AMPK
mediation in the liver" - See Source Naturals, Apple Cider Vinegar, 500 mg, 180 Tablets
 .
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