If you want to lose weight, one route to take is appetite suppressants. While there are pills for that, some are dangerous and promote unhealthy lifestyles. That's why some people have opted to use vinegar to quell their appetites and reduce how much they eat. However, it's important to note that vinegar alone will not help you lose weight; a healthy lifestyle is essential, according to MayoClinic.com.
The Role of Acetic Acid
Acetic acid is the ingredient in vinegar responsible for suppressing the appetite. According to a study published in the "European Journal of Clinical Nutrition" in 2005, acetic acid lowers the glycemic index of foods, including carbohydrates. This means the body metabolizes food slower than it would otherwise, helping you stay feeling full after eating and reducing the urge to snack.
Effects on Blood Sugar
According to the American Diabetes Association, vinegar lowers how much insulin is released in your body. Acetic acid works to balance blood glucose, especially if you drink the vinegar prior to a meal. Sugar is released from the food much more slowly, giving you controlled blood glucose -- rather than a spike -- and slowed insulin release. This means you'll feel fuller for longer and likely to eat less at each meal.
Recommended Dose
While more study must be done to determine how effective and safe vinegar is as an appetite suppressant, the American Diabetes Association use a specific formula. It combined 49 g of water, 20 g of apple cider vinegar, and 1 tsp. of saccharin. This mixture was consumed once per day prior to a meal and resulted in participants consuming 300 calories less per day, on average.
Caution
For most people, drinking vinegar is generally safe. However, there are some side effects. According to MayoClinic.com, apple cider vinegar could irritate your throat, cause stomach upset, and reduce tooth enamel. It may also interfere with medications like insulin, so discuss your desire to supplement with vinegar with your doctor before adding it to your diet.
References
- "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
- MayoClinic.com; Apple Cider Vinegar for Weight Loss: Effective?; Katherine Zeratsky; April 2010
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