Q: Does apple cider vinegar really help to lose weight? Does it have other health benefits?
A: Humans have used apple vinegar, red wine vinegar, rice vinegar, distilled white vinegar and other forms of vinegar as medicinal herbs for centuries. Hippocrates has suggested using vinegar to treat sores. Now there are People use it to calm the jellyfish, says Carol S. Johnston, deputy director of the nutrition program at Arizona State University. But despite the rumors on the Internet, vinegar has an auxiliary diet and The new function of suppressing appetite, only when 'you are a very, very patient person', drinking vinegar can help you lose weight.
Most of the claims that vinegar can lose weight are based on clinical trials conducted in obese adults in Japan in 2009. The trial found that people who drank a drink containing one or two tablespoons of vinegar a day lost 2 to 4 after 12 weeks. Pounds (approximately 0.9 to 1.8 kg), while the control group that drank a given regular drink did not lose weight. (The study used apple cider vinegar because the researchers thought the vinegar tasted better.)
Dr. Johnston said that several studies have shown that drinking a small amount of vinegar before eating a starch-containing meal can inhibit starch digestion to a certain extent, thereby reducing the subsequent blood sugar response by 20% to 40%.
'Vinegar can take a little bit of starch, and it can also make a part of the starch look a bit like cellulose, so some starch is not digested,' she explained, and added, tube studies have shown that acetic acid in vinegar inhibits enzymes that help digest starch. .
Dr. Johnston’s own research also found that people who drank a tablespoon of vinegar had lower fasting blood glucose levels. Swedish researchers also reported that people who drink vinegar have a strong sense of satiety, but other researchers believe that there will be This effect is because drinking vinegar can be disgusting.
Dr. David S. Ludwig, Professor of Nutrition at the Harvard THChan School of Public Health, author of 'Always Hungry?' (literally translated as "Hungry") Said, slowing the rise in blood sugar after meals helps to lose weight.
Dr. Ludwig said: 'The main problem with modern diets is that the refined carbohydrates we eat are digested and absorbed too fast, causing a surge in blood sugar and insulin, and then sharply decreasing after a few hours,' triggering A round of hunger. He advocates eating slower-digesting carbohydrates such as beans, fruits, vegetables and whole grains. However, he warned that vinegar should be used in the doses of 'hundreds of human consumption, instead of Follow the pharmacological dose' and call for more research.
Pure vinegar is difficult to swallow, and may cause you to pour in the vinegar and inhale it into the lungs and cause pneumonia. A published case report says that drinking vinegar is associated with vocal cord sputum, fainting and esophageal damage. In one case, a 15-year-old girl insisted on drinking a cup of apple cider vinegar every day for weight loss, and the teeth were corroded.
When someone told Dr. Johnston that he wanted to try vinegar to help lose weight, 'I always told them to dilute in 8 ounces of water (0.22 kg) 1 tablespoon vinegar and eat it for the first meal. The goal is to mix the acid and starch into the intestines. ' As long as it contains at least 5% acetic acid, any kind of vinegar will work, but she points out that some fancy vinegar drinks contain added sugar, which leads to an increase in calorie count.
However, several dietitians who work for people with diabetes urge people to be cautious. The American Diabetes Association's health and education chief, registered dietitian, diabetes educator Margaret Powers Dr. said that there is no vinegar in any of the association's nutritional recommendations. She said that vinegar should not be considered a 'magic bullet' for weight loss or managing diabetes.
Katherine Zeratsky, a nutritionist at the Mayo Clinic (Rochester, Minnesota, USA), agrees with this view. 'Vinegar itself has no problem,' she said. 'But if someone with diabetes thinks: 'Oh, if I don't want to take medicine, I can treat myself with vinegar,' then my suggestion is: No. ' There are often rumors that the vinegar can be applied to the skin for treatment. Onychomycosis, head lice and sputum, but there is little scientific evidence to support these treatments.
