Improves Blood Sugar Levels Namely, your body is continuously supplied with energy by low-sugar and complex carb meals, since they turn into glucose longer. This is beneficial for your body, as it promotes a balance of the blood sugar levels.
On the other hand, meals and snacks which are high in sugar provide only a quick energy boost and are metabolized fast. The oscillations of the blood glucose levels lead to frequent cravings for sweet food. Due to all this, this whole cycle of sugar is said to be vicious.
Yet, in combination with complex carbohydrates, vinegar has strong anti-glycemic properties, so it stabilizes blood sugar. Actually, vinegar decreased postprandial glycemia (plasma glucose concentrations after meals) by 20% if compared to placebo.
- Provides a feeling of satiety
According to a study published in the European Journal of Clinical Nutrition in 2005, patients who were given white bread soaked in vinegar felt less hungry than the other group, who consumed bread only.
Namely, the consumption of apple cider vinegar before meals will help you consume smaller portions afterwards.
- Prevents Fat Deposits
Another research demonstrated that apple cider vinegar contains dietary acetic acid which lowers the total cholesterol levels, as well as triacylglycerol found in the blood. It prevents lipogenesis (the conversion of energy into fat) in the liver and raises the excretion of faecal bile acid.
- Helps you reduce abdominal fat and waist circumference
The findings of a study from 2009 suggested that obese people who drank from 15ml-30ml of vinegar diluted in 500ml of water every day for a year reduced their abdominal fats and waist circumference, decreased their blood triglycerides, and lost weight.
- 15mL (1 tablespoon): Lost 2.6 pounds, or 1.2 kilograms.
- 30mL (2 tablespoons): Lost 3.7 pounds, or 1.7 kilograms.
- It affects Insulin Receptors
Insulin influences the digestion of dietary fat and the way the fat is stored in the body. If the levels of insulin are high, then the lipases are active (they are responsible for the process of breaking down fat). In contrast, when these levels are low, these lipases are not active, so fatty acids are converted into fat molecules and are stored as fat droplets.
In the case of subjects which are resistant to insulin, the consumption of vinegar lowered postprandial glycemia (blood sugar levels after eating) by 64% as compared with placebo values.
Furthermore, it also advanced postprandial (post-meal) insulin sensitivity by 34%, indicating that apple cider vinegar regulates insulin levels and insulin sensitivity in the case of patients with or without diabetes.
How to incorporate apple cider vinegar into your diet in order to lose extra weight:
If possible, always choose to use an organic, unfiltered, raw vinegar with cloudy deposits at the bottom of the container.This means that the vinegar has not been filtered too much, and it still contains its most important components.
- At the beginning, add a teaspoon of apple cider vinegar to a cup of water. Consume this drink every day, and gradually increase the apple cider vinegar amount.
- After some time, you should add 2 tablespoons of vinegar to your cup of water and consume it 1-3 times daily.
- In order to stimulate your metabolism, you should drink this drink on an empty stomach in the morning and an hour before your meals.
Apple cider vinegar can be also added as a salad dressing, or as a flavoring in your dishes. You can also combine it with turmeric in order to obtain even better results.
Yet, you must remember that you should never consume it undiluted, as it may damage your throat, teeth or stomach lining.