The American Diabetes Association reports that supplementing vinegar in the diet can increase a feeling of fullness after meals, helping to curb weight gain and promote weight loss. Apple cider vinegar is particularly touted as an appetite suppressant. However, the Mayo Clinic notes that vinegar is a not a weight loss remedy and maintaining a healthy body weight requires consistent exercise and diet control.
Vinegar and Appetite
Research published in the "European Journal of Clinical Nutrition" in 2005 notes that the appetite suppressant effects of vinegar come from its acetic acid content. Acetic acid helps to reduce the glycemic index of foods. Lowering the glycemic index of carbohydrates in the diet slows the rate at which sugars are released into the bloodstream from the intestines. This helps to balance blood glucose levels and prolongs a feeling of satiety or fullness after a meal, which helps reduce appetite cravings for a larger meal or a snack between meals.
Vinegar Effects on Insulin
A study published by the American Diabetes Association notes that vinegar is beneficial for diabetics and others because it also helps to reduce the amounts of insulin released by the body. The acetic acid in vinegar helps to balance blood glucose levels after a meal by slowing the rate of release of sugars from food. The reduced levels of blood glucose and insulin release by the body both help to prolong a feeling of satiety, reduce food cravings and suppress appetite.
Vinegar Dosage for Appetite Suppressant
There has not been sufficient testing to determine how much vinegar supplementation is healthy and necessary for appetite suppression benefits. However, the American Diabetes Association notes that research on the effects of vinegar on blood glucose and insulin levels involved subjects drinking a tonic composed of 20 g of apple cider vinegar, 49 g of water and 1 tsp. of saccharin per day. The study reports that individuals who drank the vinegar mixture consumed an average of 300 calories less per day than individuals who drank a placebo drink that did not contain vinegar.
Risks
Drinking vinegar for weight loss will not be effective without a regular diet and exercise plan. The Mayo Clinic advises that although the use of apple cider vinegar and other types of vinegar is safe for most people in the recommended doses, drinking too much can cause side effects. These include tooth sensitivity, loss of tooth enamel and throat irritation from the high acetic acid content of vinegar. Vinegar can also interact with other supplements and drugs, including insulin. Consult your doctor before taking vinegar as a daily health supplement.
References
- Mayo Clinic: Apple Cider Vinegar for Weight Loss: Effective?
- European Journal of Clinical Nutrition; Vinegar Supplementation Lowers Glucose and Insulin Responses and Increases Satiety After a Bread Meal; Ostman E. et al; 2005
- American Diabetes Association; Vinegar Reduces Postprandial Glycemia and Appetite; B. Goldfarb; 2006
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