How a simple spoonful of vinegar can stabilize blood sugar
Biochemist Jessie Inchauspé explains how vinegar can reduce glucose spikes after meals. Simply take one teaspoon before consuming something sweet, and your body will respond in an intriguing way.
Did you know that one of the most commonly used kitchen ingredients can help control blood sugar levels? Jessie Inchauspé, known as the "glucose queen," claims that a tablespoon of vinegar diluted in water before a meal can significantly impact metabolic health. It may sound unusual, but the benefits of vinegar in our diet have been acknowledged for years, including its reputation for aiding weight loss.
What effect does vinegar have on glucose levels
Inchauspé was initially skeptical about the claims regarding vinegar's effect on glucose levels. However, her opinion changed after reviewing numerous scientific studies. "In the last decade, scientists worldwide have proven that vinegar can reduce glucose spikes after a meal by as much as 30% and lower insulin secretion by 20%," she mentioned in an interview with La Vanguardia.
The key component is acetic acid, which affects the enzyme alpha-amylase, responsible for breaking down carbohydrates into glucose. This results in a slower, more balanced glucose absorption process. Additionally, acetic acid stimulates muscles to absorb more glucose, helping maintain stable blood sugar levels. What does this mean? Even if we consume something with a high glycemic index (GI), the glucose won't rise rapidly like one of Elon Musk's rockets shooting into space. Instead, it will increase gradually and decrease slowly.
Why is it worth drinking vinegar?
Vinegar can be particularly beneficial for individuals with insulin resistance and women with polycystic ovary syndrome (PCOS). Studies have shown that one tablespoon of vinegar a day can help alleviate symptoms of PCOS, likely due to its effect on insulin. How does vinegar aid insulin resistance? Primarily, it slows stomach emptying, lowers the GI of meals, and enhances insulin sensitivity.
Not all types of vinegar are effective in the same way. Inchauspé recommends avoiding thick and sweet balsamic vinegars. Instead, apple cider, white wine, red wine, or rice vinegar, provided they contain acetic acid, are better options. The suggested dosage is a tablespoon of vinegar in a large glass of water, consumed 10-20 minutes before a carbohydrate-rich meal. For those who dislike the taste of vinegar, Inchauspé suggests adding it to salads or infusions. However, she stresses that vinegar is merely one part of a broader health strategy. The most crucial aspect is adopting healthier eating habits and lifestyle changes. To achieve better health, we should focus on consuming balanced meals and being more active.
Not everyone can drink vinegar
Contraindications include:
- ulcers, heartburn, and reflux - if you're experiencing any of these, drinking vinegar can cause a burning sensation in your esophagus,
- tooth sensitivity - acidic pH can erode enamel,
- diabetes, if you're taking medication - since vinegar lowers blood sugar levels, as do medications, it could lead to hypoglycemia,
- kidney disease - there's a risk of metabolic acidosis,
- diuretics, laxatives, insulin medications - these can significantly affect potassium and sodium levels, and drinking vinegar before eating may make you feel "like you've been run over by a steamroller,"
- pregnancy and breastfeeding - although no studies specifically address this, it's best to avoid such experiments.
The content in our services is for informational and educational purposes only and does not replace medical consultations. Before making any health decisions, please consult a specialist.
