Apple Vinegar Really Slim? Benefits and Tips
After celebrities like Madonna and Gwyneth Paltrow revealed to take apple cider vinegar to maintain fitness, food gained fame in the fitness world, having even appeared in some of the major programs of Brazilian television.
Obtained from the fermentation of the natural sugars of the apple, the vinegar possesses substances that bring a series of health benefits. But does apple cider vinegar really thin?
Apple cider vinegar is a type of acidic liquid produced by the fermentation of apple cider. During the process, bacteria and yeast convert fruit sugar into alcohol, and then convert it into acetic acid.
In most vinegars for sale, the composition is 95% water and only 5% acetic acid. The product also contains a small concentration of lactic, citric and malic acids, and of vitamins and minerals (such as calcium, magnesium, phosphorus and potassium).
Phytochemical compounds such as polyphenols are also included in the list of nutrients in apple cider vinegar.
When compared to other types of vinegar, the apple is considered more nutritious, because it contains compounds such as beta-carotene, catechins and quercetins, which have a strong antioxidant action.
What is it for?
Apple cider vinegar has antibacterial and digestive properties. Acid consumption is also associated with a reduction in blood glucose and cholesterol levels.
Does consuming apple cider vinegar really thin?
First, let's make it clear that apple cider vinegar is not a magic elixir that melts fats overnight. There are also no specific studies to date that prove that apple cider vinegar actually loses weight.
- 5 Types of Vinegar and its Benefits
- Check Out The Secret Recipe Of The Best Drink Detox For Your Body
- How to Make Homemade Apple Cider Vinegar?
- Does Apple Vinegar for Cholesterol Work? How to take?
There is, however, some research relating the consumption of vinegar (not exactly that of apple) to a decrease in weight and measures.
According to a study developed in Japan, obese participants who took vinegar for 12 weeks lost visceral fat and had a reduction in weight, waist circumference, triglycerides and cholesterol levels.
Those who consumed 15 ml (equivalent to a spoonful) of vinegar every day eliminated, on average, 1.2 kilograms. The participants who took 30 ml of the liquid lost approximately 1.7 kg.
According to the authors of the research, these results are very likely due to the action of vinegar on certain genes that metabolize fats.
There are also other mechanisms by which it looks like apple cider vinegar really thin:
- Blood glucose control
Vinegar has demonstrated a number of benefits to glucose management and insulin activity.
Numerous studies indicate that vinegar can inhibit the elevation of blood sugar rates soon after eating a meal with carbohydrates. Acrid flavored liquid also improves the cells' sensitivity to insulin.
Together, these two properties of apple cider vinegar help control appetite and make it difficult to accumulate fat. This is because the sudden rise in blood glucose can increase the urge to eat, whereas insulin is a hormone that favors the conversion of food energy into fat.
- Inhibits appetite
There are studies that prove that apple cider vinegar eizes even though taking it before meals increases satiety, contributing to lower calorie consumption throughout the day.
One of these works was published in 2005 in the European Journal of Clinical Nutrition. In research conducted in Sweden, scientists provided volunteers with a serving of white bread (containing 50 grams of carbohydrates) with vinegar.
After the blood analysis and a questionnaire to evaluate the satiety levels of the participants, it was verified that:
- satiety was much higher in the group receiving vinegar;
- when compared to the control group receiving only white bread, volunteers who took vinegar had a significant reduction in postprandial blood glucose (blood sugar values after a meal).
Another study found that people who had ingested vinegar during the meal ended up consuming 200 to 275 calories less during the day.
According to researchers, this effect of vinegar on appetite can be partially explained by the action of acetic acid on the digestion of carbohydrates.
By inhibiting starch absorption, vinegar slows down digestion and reduces the amount of glucose that will effectively reach the bloodstream. As a result, there is less variation in blood glucose and prolongation of satiety.
Still, according to the scientists, it is possible that the effects of vinegar on appetite are also related to nausea caused by the intake of acidic liquid.
- It has antioxidant compounds
Apple cider vinegar can also help you lose weight thanks to its antioxidant properties. In addition to reducing inflammation in the body, polyphenols like beta-carotene found in fermented cider improve energy metabolism.
This effect of apple cider vinegar translates into greater ease in burning fat (which does not mean, however, that apple cider vinegar speeds up metabolism significantly).
Finally, much is said that apple cider vinegar eizes even because, by improving the functioning of the liver, the liquid stimulates the removal of toxins from the body.
The vinegar acids - malic, lactic and citric - protect the liver against free radicals and increase organ efficiency in producing enzymes and eliminating toxins that favor weight gain.
Other Benefits of Apple Cider Vinegar
1. It is a great addition to the diet of physical activity practitioners
A 2001 study published in the Journal of Nutrition says the consumption of vinegar helps in recovery after extreme effort.
According to those responsible for the research, a diet containing vinegar can restore glycogen stores in the liver and skeletal muscle.
For those who train, this means more fuel for the exercises and more energy for recovery after the end of physical activity.
And thanks to the high potassium content, apple cider vinegar also helps prevent cramps.
2. Prevention of type 2 diabetes
A condition characterized by elevated blood sugar levels, diabetes can be prevented with a change in lifestyle and consumption of foods such as apple cider vinegar.
How Vinegar Prevents and Controls Diabetes:
- It increases the sensitivity of cells to insulin (according to some studies, vinegar can increase insulin efficacy by up to 34%);
- Reduces glucose absorption;
- Lowers fasting glucose values;
- Prevents a peak glycemic after consumption of carbohydrates.
These properties of apple cider vinegar are useful not only for diabetics, but also for those who have not yet been diagnosed with the disease but who have altered blood glucose levels.
3. It's good for the gut
Vinegar is not a probiotic, but as it is made from the fermentation of the apple, it contains an ingredient that can be quite useful to the gut bacteria.
This is pectin, a type of carbohydrate that is not absorbed by the human body. As it passes through the digestive system, pectin binds to compounds harmful to the body (such as harmful toxins and bacteria) and facilitates its excretion through the final portion of the intestine.
This action of pectin helps maintain the integrity of the intestinal microbiota and allows the good bacteria in the intestine to continue to grow and perform their essential functions for the body's balance.
4. Can promote heart health
Apple cider vinegar does well for the heart? In an indirect way, yes.
First, because food favors glycemic control. It is already known that increased blood glucose can damage the veins and arteries. This leads to a hardening of the vessel wall responsible for transporting oxygenated blood through the body.
Lipids that deposit inside these vessels may eventually cause an obstruction of blood flow to the heart or brain.
Thus, by preventing sugar from accumulating in the blood, apple cider vinegar prevents the formation of clots (caused by deposition of fat in the vessels), and consequently reduces the risk of stroke or stroke.
But these are not the only benefits of apple cider vinegar to the heart: in animal tests, scientists have noted that apple cider vinegar can be effective in fighting high cholesterol.
This effect can be credited to the action of chlorogenic acid, a nutrient that prevents the oxidation of LDL cholesterol particles.
Two studies also found evidence that vinegar lowers blood pressure (another risk factor for heart disease).
Finally, Harvard researchers found through an observational study that women who had a habit of eating salad dressing with vinegar had a lower risk for cardiovascular complications.
5. May have protective effect against cancer
Although it has been tested only in the laboratory and in animals, vinegar shows promising effects in the fight against cancer.
Some research has shown that vinegar can cause the death of cancer cells and inhibit the development of tumors. Cancer of the prostate, bladder, breast, blood (leukemia), and colon seem to be affected by the action of acetic acid.
6. Tone the skin and hair
The application of apple cider vinegar on the skin tonifies and reduces the oiliness of the fabric. As it is antibacterial, the compound helps to treat acne. There are reports that acetic acid can also aid in the removal of warts.
The massaged liquid on the scalp treats dandruff and strengthens the roots of the hair.
Check out tips on how to use apple cider vinegar to lose weight and improve health:
- The best way to take advantage of all the properties and benefits of apple cider vinegar is to incorporate the acid into salads, sauces, juices, etc .;
- Do not take pure apple cider vinegar. Due to the high acidity, the product can damage the enamel of the teeth and cause irritation in the esophagus;
- If you choose to take apple cider vinegar to lose weight, dilute it with water. Use the ratio of a teaspoon of vinegar to a glass of water;
- One or two tablespoons of vinegar a day is enough to get all its benefits;
- The best time to take apple cider vinegar is before or during meals, to facilitate digestion and reduce the absorption of carbohydrates;
- To cure sore throat or treat bad breath, try gargling with water-diluted apple cider vinegar;
- In excess (which amounts to really high amounts, such as several glasses a day), apple cider vinegar can cause metabolic acidosis, a rather serious condition due to the high acidity of the blood;
- Apple cider vinegar may interfere with the absorption of some medications. Talk to your doctor before using the product regularly;
- People who have stomach pain or ulcers should avoid making use of any type of vinegar, at the risk of aggravating the problem.
- Carol S. Johnston, PHD, Cindy M. Kim, MS and Amanda J. Buller, MS. Vinegar Improves Insulin Sensitivity to High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes. Diabetes Care January 2004 vol. 27 no. 1 281-282.
- Johnston CS, Buller AJ. Vinegar and peanut products to reduce postprandial glycemia. J Am Diet Assoc. 2005 Dec; 105 (12): 1939-42.
- Kondo T, Kishi M, Fushimi T, Ugajin S, Kaga T. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem. 2009 Aug; 73 (8): 1837-43. Epub 2009 Aug 7.
- Mimura A, Suzuki Y, Toshima Y, Yazaki S, Ohtsuki T, Ui S, Hyodoh F. Induction of apoptosis in human leukemia cells by naturally fermented sugar cane vinegar (kibizu) of Amami Ohshima Island. Biofactors. 2004; 22 (1-4): 93-7.
- Nanda K, Miyoshi N, Nakamura Y, Shimoji Y, Tamura Y, Nishikawa Y, Uenakai K, Kohno H, Tanaka T.Extract of vinegar "Kurosu" from unpolished rice inhibits the proliferation of human cancer cells. J Exp Clin Cancer Res. 2004 Mar; 23 (1): 69-75.
- Ostman E, Granfeldt Y, Persson L, Björck I. Vignet supplementation lowers glucose and insulin responses and increases satiety after a meal in healthy subjects. Eur J Clin Nutr. 2005 Sep; 59 (9): 983-8.
- Shimoji Y, Kohno H, Nanda K, Nishikawa Y, Ohigashi H, Uenakai K, Tanaka T.Extract of Kurosu, to vinegar from unpolished rice, inhibits azoxymethane-induced colon carcinogenesis in male F344 rats. Nutr Cancer. 2004; 49 (2): 170-3.