Can drinking apple cider vinegar with water before indulging in high carbohydrate meals like pasta, bread or rice help to avoid insulin spikes? This viral TikTok tip has caught the attention of many, but is it really a reasonable solution for weight gain and increasing body fat? Let’s take a closer look.
The Facts
Many studies have suggested that vinegar can improve insulin sensitivity and increase glucose uptake, particularly in the treatment of type 2 diabetes. However, this does not mean that it is beneficial for everyone, whether diabetic or not, to consume vinegar as a weight loss solution.
The Science
Vinegar contains acetic acid, which inhibits the function of an enzyme called alpha amylase that is responsible for cutting carbohydrate chains into glucose. This means that the absorption of glucose into the blood is slowed down and the release of energy is not as pronounced, ultimately leading to a reduced glucose spike. It is important to use natural, organic apple cider vinegar with polyphenols, which also inhibit the action of alpha amylase.
How to Use Apple Cider Vinegar
While it is not necessary to consume apple cider vinegar with water or on an empty stomach, it can be used as a dressing for salads. However, it is important to keep in mind that vinegar is not completely harmless and can cause negative effects on the digestive system and dental enamel if ingested excessively.
The Right Approach to Weight Loss
To maintain a healthy weight and lifestyle, it is important to have a balanced and sufficient diet, practice physical activity and reduce stress. Additionally, it is vital to consult a professional before incorporating any new habits into our lives. A specialist can design an eating plan that suits our needs and help us identify the reasons behind overeating. It is also beneficial to work on dietary-behavioral therapy to develop a healthier relationship with food.
In conclusion, while apple cider vinegar may have some benefits for regulating blood sugar levels, it is not a magic solution for weight loss. The most effective approach is maintaining a balance in our diet and lifestyle, getting regular physical activity, and consulting a professional for personalized advice.