For many years, apple cider vinegar has been valued for its great role in lowering blood sugar levels. Besides its role in managing diabetes type 2, vinegar can help you shake off some extra pounds.
When apples are crushed and fermented to produce apple cider vinegar, the resultant acetic acid can be used in several ways. One way involves mixing a teaspoonful of the acid water to control blood sugar levels. And for a certainty, apple cider vinegar helps manage sugar levels. When consumed together with carbohydrates, vinegar can reduce sugar levels by 20%. Besides its role in blood sugar levels, apple cider vinegar has a major role in losing weight. Find out how from this article.
What is apple cider vinegar, and how is it prepared?
Before getting into the nitty-gritty about the role of apple cider vinegar, we must understand what apple cider vinegar is and how it is prepared. Its preparation steps are simple and only involve subject the apple extract to two phases of fermentation. The extract is mixed with sugar and yeast to facilitate fermentation and form alcohol. The second phase of fermentation features adding bacteria to the alcohol to convert it to acetic acid. The resultant acid has a strong odor and tastes sour. About 5% of the apple cider vinegar has acetic acid. It originates from Acetum, the Latin connotation vinegar. Also found in the final solution are water traces and other acids like malic but in small proportions. A teaspoon of apple cider vinegar has three calories and no carbs, making apple cider vinegar ideal for weight loss.
Benefits of acetic acid to fat loss
Several studies have shown that the acetic acid forms 5-6% of the apple cider vinegar is critical in burning fast in the body, ultimately leading to weight loss. The only challenge with most of these studies is that they were based on animals. Therefore, there is a need to research its effects on human beings and establish its role in burning fats. According to those studies, acetic acid could help in the following ways;
Acetic acid dissociates into hydrogen and acetate. The acetate can suppress appetite receptors, slowing down the desire to eat and facilitating weight loss.
Cutting blood sugar levels
It is the acetic acid in apple cider vinegar that lowers blood sugar levels. This was established through a study involving rats.
One research in rats revealed that serving rats with apple cider vinegar increases the number of genes for fat burning.
Cutting fat storage
The animal studies also showed that including the right proportions of acetic acid into the diet of a rat worked to help them not gain weight and helped speed up the domination of genes that would reduce the storage of belly and liver fats.
Lowering insulin levels
Some studies have also shown the connection between reduced levels of insulin and increased glucagon, which work to reduce fats through burning.
Another study with rates also showed that acetic acid would help increase the amounts of AMPK in the body, the hormone which speeds up metabolism and facilitates the burning of fats.
Apple cider vinegar for a filling effect
The studies involving animals revealed that including apple cider vinegar in a person’s diet would help him have a filling effect for a long time. This means that once used alongside a meal, the vinegar leaves a person feeling full for a long time. This being the case, the need to take in more food every other time goes down, which decreases the calorie intake into the body.
Apart from the filling effect and reduced calorie intake, including apple cider vinegar in your diet could slow down the rate at which food gets emptied from the stomach. This also allows a person to feel full for a long time and reduce calorie intake. In some instances, a person may have to stop taking apple cider vinegar alongside a meal, especially f he suffers from gastroparesis, a common condition many diabetics face. This is when it’s impossible to predict the time span before taking food and when it causes sugar spikes. Such a condition may move a person into not taking acetic acid as it makes the condition deteriorate.
Apple cider vinegar for fat and weight reduction in human beings
This area still requires extensive studies to speak about it confidently. However, a few studies have been conducted in the same area of interest, and the results have been impressive. One study involved Japanese people who were obese and were observed for an extended time. At the end of the study, the group that included a tablespoonful or two of apple cider vinegar had lost considerable fats in the body and the area around the waist. In addition, the individuals taking the vinegar showed a reduction in triglycerides, belly fat, and overall weight.
Fixing apple cider vinegar into your diet
Having known the importance of apple cider vinegar, it is crucial to know how to make it part of your diet and benefit from it. Most people use it for salad dressing, where it is used together with olive oil. The vinegar can be used as a vegetable pickle or drunk all by itself. It can make a tasty delicacy when served with green leafy vegetables like tomatoes, spinach, kales, or cucumbers. For weight loss, the recommended amount of apple cider vinegar should add up to 15 or 30g of the solution. This is mixed with water and taken in the same proportions twice or thrice daily. The choice depends on how much a person can tolerate the vinegar. Care should be taken to avoid overdose as this may interfere with other medications or damage the enamel.
Apple cider vinegar is one of the critical elements in weight loss. The vinegar is produced by subjecting the apples which have been crushed to a two-phase fermentation process. The resulting solution has -6% of acetic acid, which is critical in ensuring weight loss, as discussed in the write-up.