When it comes to weight loss and health, all the time there is news: it is a tea that helps speed up metabolism; a supplement that ensures more satiety; a kind of spice that can make your dishes healthier etc.
And it is precisely in this context that apple cider vinegar has stood out for some time. He is said to offer a number of health benefits, but most importantly to help with the weight loss process.
Many websites and magazines talk, for example, of the "apple cider vinegar diet", which provides for the person to take two tablespoons of apple cider vinegar diluted with water before meals. This would supposedly make her lose two pounds on average in a month.
But the inevitable question is: is this kind of diet grounded? Can apple cider vinegar really help you lose weight?
Affirming that ingesting vinegar makes you lose two pounds a month is very subjective because weight loss depends on a number of other factors. But apple cider vinegar, because of its properties, especially apple, can be an ally in the treatment of obesity and overweight or even included in the menu of those who want to lose weight, explains the functional and sports nutritionist Helouse Odebrecht. .
Read also: 14 tips for changing your cooking habits and preparing healthier meals
So what is the best way to consume apple cider vinegar? What benefits does it actually offer? Are there any contraindications? Below you give the clarification for these and other common questions on the subject.
Questions And Answers About Apple Cider Vinegar
Ask your main questions about apple cider vinegar:
1. What is it and what benefits does apple cider vinegar offer to health?
Vinegar is a condiment used in general cooking to season salad. However, its acid characteristic may be related to other beneficial actions, such as the reduction of fungal and bacterial growth in vegetables, being an excellent sanitizer (which reduces the number of bacteria to safe levels), due to its high acid content. organic foods with antibacterial action. But is it also recognized for its nutritional and medicinal properties ?, explains Helouse.
The nutritionist adds that vinegar is a product obtained through alcoholic fermentation, followed by acetic fermentation. Apple cider vinegar, also known as cider vinegar, is obtained by fermenting whole apple juice to a golden-yellow tannin tint and contains the qualities of the apple as essential amino acids, vitamins and minerals. considered even a medicine, promising to prolong life and youth, as long as ingested daily as studies cite ?, says.
Helouse explains that because it is made from fresh whole fruits, vinegar contains pectin, which is the soluble fiber found in apple peel. "It is capable of absorbing water by creating volume and thus having the function of delaying gastric emptying, delaying the absorption of food and carrying cholesterol out of the body, because cholesterol binds to the fiber," he says.
Also read:? I lost 17kg without starving or exercising?
Apple cider vinegar may even be a good option on the weight loss menu because, in addition to delaying gastric emptying, its benefits come from acetic acid that inhibits the action of some enzymes that act on carbohydrate digestion, thus blocking the absorption of starches and sugar. It also allows for slower glucose absorption ?, explains Helouse.
"It is also associated with diabetes control and prevention due to its ability to reduce blood glucose levels and thus control the release of insulin, which when produced in large quantities, generates the accumulation of fat, especially abdominal," he adds. Helouse
"Quercetin, an excellent antioxidant, improves immunity and helps reduce histamine, an inflammatory substance present in allergies," says the nutritionist.
So, briefly, among the benefits that apple cider vinegar can offer, include:
- Longevity;
- Feeling of satiety;
- Fight against high cholesterol;
- Weight loss aid;
- Diabetes prevention;
- Improved immunity;
- Improved digestion.
2. Is it really necessary to consume two tablespoons of vinegar diluted with water before meals?
Helouse explains that the recommendation for two tablespoons a day comes from a study done in Arizona and published in the journal Diabetes Care. "It was observed that daily use of this amount of vinegar, diluted in water before lunch and dinner, resulted in an average reduction of two pounds in one month in the survey participants," he says.
Also read: 12 Steps To Weight Loss Without Radically Changing Your Routine
This is just a recommendation from one study and the way it was made available for consumption. But we can understand that if we put meals as salad dressing, we will have this benefit ?, adds the nutritionist.
Remember that claiming that vinegar ingestion makes you lose two pounds a month is very subjective, because weight loss depends on other factors. But, as Helouse points out, apple cider vinegar, by its properties, can be an ally in weight loss.
3. Can apple cider vinegar really suppress your appetite?
Using apple cider vinegar can increase the feeling of satiety.
Helouse points out that apple cider vinegar contains pectin, which is the soluble fiber found in apple peel, and is capable of absorbing water creating volume. "And with that, be able to delay gastric emptying, delaying the absorption of food."
4. What is the reflection of apple cider vinegar consumption on the body's insulin levels?
Acetic acid present in apple cider vinegar is a? Natural blocker? absorption of starches and sugar. Thus, many calories are eliminated which, if absorbed, would certainly hinder weight loss and result mainly in the accumulation of abdominal fat.
Because it allows for slower glucose absorption, apple cider vinegar controls the release of insulin, preventing fat accumulation, as well as preventing and controlling diabetes.
5. How safe is apple cider vinegar intake per day? And how to use it?
"The recommended daily amounts can range from two to four tablespoons and can be placed at mealtimes as salad dressing, added to olive oil as a salad dressing," Helouse explains.
Therefore, the ideal is always to tell the advice of a nutritionist to include food in your diet, so you can better enjoy the benefits it can offer.
6. Why choose apple cider vinegar (instead of other vinegars)?
The choice for apple cider vinegar is due to its benefits. "Wine vinegar, for example, will have the benefits of wine fermentation that are distinct from those of apple," says Helouse.
"So if the goal is glucose control (for diabetics, for example), weight reduction and digestibility improvement, apple cider vinegar is more interesting," says the nutritionist.
7. Are there any contraindications to using apple cider vinegar?
"There are no reports of contraindications for adults, except for people who experience discomfort in consumption," explains Helouse.
8. What are the risks of consuming too much apple cider vinegar?
Using too much apple cider vinegar can cause stomach, duodenum and liver damage due to acidity.
By the way, it is worth remembering: nothing in excess is good! Unfortunately, many people today are looking for alternatives / diets that promise? Miracle effects? when the goal is weight loss. But as much as a particular food / product may offer health benefits, it must be used consciously within a balanced diet.
For a healthy life and effective and lasting weight control, people need to learn to eat, nourish the body and provide nutrients to our home (body). No single product, even if cited in research or proven to be effective, can have an effect on weight loss if not accompanied by good lifestyle habits such as balanced diet, regular exercise and elimination of addictions such as smoking and excessive alcohol. ?, concludes nutritionist Helouse.
The Health Benefits of Apple Cider Vinegar (April 2024)
- Food, Diets, Weight Loss
- 1,230
