Did you know that known? Salad dressing? ? the good old vinegar? offers many health benefits, being allied even in maintaining the fitness ?! Not by chance, the so-called? Vinegar diet? It has caught the attention of those people who are seeking to 'lose a few pounds'.
But, what exactly is this diet? Is it safe and effective? After all, what benefits can vinegar offer to health and, more specifically, to weight loss?
Tamara Mazaracki, Nutrology expert and member of ABRAN (Brazilian Nutrology Association), explains that vinegar can be made from any fruit or cereal that contains sugar: for example, grapes, apples, raspberries, passion fruit, sugar cane, kiwi, orange, tangerine, mango, honey, molasses, rice, malt, corn, wine, alcohol etc. - The material used undergoes a fermentation process by yeast and bacteria (acetobacter). Natural sugars are thus transformed into alcohol, and then this alcohol is converted to acetic acid. And the usual concentration in vinegars is 5% acetic acid, 95% water and some minerals, vitamins and photochemicals ?, he says.
To get a glimpse of the benefits vinegar can offer, Tamara points out that it is low in calories, helps stabilize blood sugar, and reduces appetite.
Vinegar and weight loss
Several studies have linked the use of vinegar to weight control. Tamara highlights as its main benefits in this regard:
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1. Reduction of insulin peak
Vinegar works by reducing insulin peak and glucose level after carbohydrate-rich meals. It is noteworthy that, in addition to weight gain, insulin resistance and increased blood sugar (glucose) are linked to many diseases, such as type 2 diabetes, cardiovascular problems. And in this sense, vinegar acts similarly to anti-glycemic drugs such as metformin and acarbose, reducing blood sugar levels by up to 25% ?, says the nutritionist.
2. More satiety
In a study, published in the journal Diabetes Care, to determine the anti-glycemic action of vinegar, as Tamara points out, a "very welcome side effect" emerged: participants lost weight within 4 weeks. They had no insulin spikes, which eventually stimulate their appetite faster after a carbohydrate meal. Participants had 2 tablespoons of apple cider vinegar diluted in water before lunch and dinner. This group lost an average of 2 pounds in a month. The control group, which did not take the vinegar, did not have its weight changed ?, highlights.
It is worth noting that insulin spike is the great enemy of weight loss. When sugar (carbohydrate or glucose) is rapidly absorbed by the digestive system, your blood level rises suddenly, so the pancreas releases a lot of insulin, and this insulin, in turn, radically lowers blood glucose levels, leading to reactive hypoglycemia with a consequent feeling of hunger. And here comes that uncontrollable urge to pinch, especially carbohydrate-rich foods, to replace blood glucose (glycemia) ?, explains Tamara.
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In this sense, by avoiding insulin spikes, vinegar helps keep the person sated longer without that "crazy will". to eat, especially carbohydrate foods.
3. Glycemic Index Reduction
Another very interesting study was done in Japan and published in the European Journal of Clinical Nutrition. "The researchers found that the addition of vinegar to rice (a carbohydrate-based food with a high glycemic index) has reduced it by 20 to 35%," says Tamara.
This means that vinegar used as a spice in the preparation of dishes helps to reduce the amount of carbohydrates that the body absorbs. The higher the glycemic index, the more blood glucose and more insulin spike. The glycemic index (GI) measures the amount of glucose and carbohydrate contained in a food that is effectively absorbed by the body ?, explains the nutritionist.
4. Blocking Starch and Sugar Absorption
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Tamara explains that acetic acid (present in all types of vinegar) is what contributes to weight loss.It inhibits the action of various carbohydrate-digesting enzymes and is basically a natural blocker of starch and sugar absorption. So with these enzymes blocked, carbohydrates pass right through the digestive tract, behaving like insoluble fibers (which can't be digested or absorbed)?
In addition, notes the nutritionist, acetic acid helps convert glucose into glycogen, which is stored by muscles and liver as a source of energy for daily activities. This even helps in exercise and recovery after physical activity.
5.? Detonator? of fat
Tamara also highlights a Japanese study, published in the journal Bioscience, Biotechnology, and Biochemistry, which was conducted with 175 obese men and women who consumed 2 tablespoons of vinegar diluted in water for 12 weeks before main meals. At the end, there was a reduction in visceral fat, body weight and triglyceride level.
How to adopt vinegar diet?
It is not because it offers health benefits and weight loss aid that vinegar should be consumed in excess! The? Vinegar diet? Briefly, it includes 2 to 4 spoons of vinegar in the daily diet.
But of course: vinegar should be part of a balanced diet, because alone will not work miracles? (like no other food)!
Tamara points out that most studies were done with 2 to 4 tablespoons of vinegar a day, always diluted with water. • Vinegar taken in diluted form does not irritate a healthy stomach. But, it is worth mentioning, the individual sensitivity must be respected and, if there is any discomfort, the consumption of vinegar should be stopped ?, he says.
The nutritionist's advice is: start by taking 1 tsp of vinegar diluted in ½ cup of water; and gradually increase to 1 tbsp in ½ to 1 cup of water.
• To protect the gastrointestinal tract and prevent possible irritation or burning sensation (reflux), it is important that the vinegar is diluted with water and consumed before meals. Sparkling water is also worth it, and helps to make the taste more pleasant. Vinegar can still be used to season salads, and in this case it can go pure because the amount is small?
Below is an example of Tamara's menu, including vinegar consumption:
Breakfast
- 3 orange juice smoothie with 1 kale leaf, 1 tbsp flaxseed and 1 tsp apple cider vinegar
- 1 tablespoon cottage cheese
- 1 slice of wholemeal bread or 1 tapioca
- 1 cup of latte
Morning snack
- 1 greek yogurt or 1 fruit
Lunch
- ½ glass of water with 1-2 teaspoons of apple cider vinegar (before meal)
- American lettuce, yellow pepper, tomato and palm heart salad seasoned with salt, vinegar and olive oil
- 1 grilled steak
- 3 slices of sweet potato
Afternoon snack
- 1 mashed banana with 1 tbsp oatmeal
- 1 cup green or hibiscus tea
Dinner
- ½ glass of water with 1-2 teaspoons of apple cider vinegar (before meal)
- 1 grilled chicken fillet
- 3 tablespoons quinoa
- Steamed Broccoli Seasoned with Salt, Vinegar and Olive Oil
Supper
- 1 apple or 1 glass of milk
It is worth mentioning that this menu is just an example of how the "vinegar diet" can be made. However, a menu should always be made individually by a nutritionist, taking into account the particularities of each patient.
A tip from nutritionist Tamara is: Every time you drink water or juice, pour a small portion of apple cider vinegar (a few drops or a spoonful of coffee). So the taste is disguised and you benefit from the properties of vinegar all day long.
Which vinegar to choose for each type of meal?
Tamara explains that the various types of vinegar are used primarily for cooking and seasoning. All contain acetic acid and contribute to weight loss. But apple cider vinegar has a number of health-promoting actions, and has been used for centuries for a variety of medical conditions, he says.
Below you know a little more about the particularities of the main types of vinegar:
Apple vinegar: It is rich in acetic acid, enzymes, polyphenols, pectin and minerals (mainly potassium). Contains other acids such as malic, lactic and citric. In addition to acting in weight control, improves digestion, prevents cramps, has diuretic action, accelerates the elimination of toxins and detoxifies the body. Fits into the functional food category as it helps prevent and treat disease. It is a good vinegar option to be diluted with water and consumed before lunch and dinner.
Balsamic Vinegar: Made with grapes, it is dark and quite aromatic.It goes through a long fermentation process, made in wooden barrels, and is an excellent choice for preparing salad dressings, seasoning vegetables or enriching sauces and cooking, according to Tamara.
Rice Vinegar: obtained from the fermentation of rice, is softer and slightly sweeter. It is usually mixed with boiled rice to make sushi and is used in bittersweet dishes. But you can also simply season salads and vegetables.
Wine Vinegar: Made from red or white wine, its quality differs from one brand to another (some, for example, are very acidic). This type of vinegar is commonly used to season salads, make marinated dishes and pickles.
Alcohol Vinegar: It is the strongest and has a higher percentage of acetic acid. Tamara advises to use it only for preserves and pickles, or to disinfect vegetables and fruits.
Now you know: when you hear about the 'vinegar diet', you may believe that this is a famous spice? It offers health benefits and can be an ally in the weight loss process. But not!? He does not work miracles and should not be consumed to excess. Who wants to enjoy its benefits, should consume it moderately, daily, within a healthy and balanced diet.
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