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Home >
Anti-aging Research > Vinegar
Vinegar
Specific Recommendations:
News & Research:
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Alkaline-Forming Food Chart - Bone Health - betterbones.com - I was
surprised to see apple cider vinegar on it. Google "how
is vinegar alkalizing".
Click here for the most thorough explanation I could find.
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Vinegar and Diabetes: Dos
and Don'ts - Medscape, 5/12/16 - "The limited
available research suggests that vinegar taken before a meal may lower blood
glucose from 20% to 33%.[10,12] The response may depend on the type of glucose
load—that is, a more pronounced response with a high-glycemic vs low-glycemic
meal or glucose-containing beverage ... Patients should limit consumption to a
maximum of 1-2 tablespoons of vinegar diluted with water twice daily ...
Patients should limit consumption to a maximum of 1-2 tablespoons of vinegar
diluted with water twice daily" - See
apple cider vinegar at Amazon.com
- 1 Source Natural 500 mg tablet equals 2 teaspoons of vinegar. 4.5 tablets
equals about 3 tablespoons by my calculations.
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Ask Well: Can Vinegar Aid Weight Loss? - NYT, 3/29/16 -
"The weight loss claims hinge mostly on a 2009 clinical
trial of obese Japanese adults that found those who consumed a beverage
containing one or two tablespoons of vinegar every day lost two to four pounds
after 12 weeks, while a comparison group given a plain beverage did not lose
weight ... Several studies have shown that consuming small amounts of vinegar
before a meal containing starches may blunt a rise in blood sugar afterward,
reducing the glycemic response by 20 to 40 percent"
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Is apple cider vinegar really good for you? - Washington Post, 3/22/16 -
"It turns out there is substantial evidence that
consuming vinegar can help keep blood sugar under control, which in turn may
ultimately decrease the risk of diabetes and heart disease, among other benefits
... “Vinegar appears to inhibit the enzymes that help you digest starch.” When
starch is not completely digested, you get a smaller blood sugar (glycemic)
response — “20-40% less in healthy people and in diabetics” — after eating a
high-glycemic food such as a bagel ... On top of that, undigested starch may
have a prebiotic effect, meaning as it passes through the intestines it becomes
food for the good bacteria in your gut. Well-fed gut bacteria generally
translates to a healthier you because these microorganisms help support good
digestion and our immune systems, among other benefits ... Those undigested
starch calories may also add up over time to some weight loss ... the active
starch-inhibiting ingredient in vinegar is acetic acid, which is in all
vinegars"
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The Surprising Benefits of Apple Cider Vinegar - U.S. News, 12/6/13 -
"Weight loss ... Growth Hormone Production ... Iron Use
... Mood Enhancement"
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Does a Spoonful of
Vinegar Make the Sugar Go Down? - Medscape, 2/16/12
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Really? - The
Claim - Vinegar Can Help Lower Blood Sugar Levels - NYTimes.com, 11/23/09 -
"THE BOTTOM LINE Studies suggest that adding vinegar to
a meal may reduce its impact on blood sugar"
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New
Evidence That Vinegar May Be Natural Fat-fighter - Science Daily, 6/22/09 -
"Their new study showed that laboratory mice fed a
high-fat diet and given acetic acid developed significantly less body fat (up to
10 percent less) than other mice. Importantly, the new research adds evidence to
the belief that acetic acid fights fat by turning on genes for fatty acid
oxidation enzymes. The genes churn out proteins involved in breaking down fats,
thus suppressing body fat accumulation in the body"
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Could vinegar be natural fat fighter? - Nutra USA, 6/18/09 -
"fed mice a high-fat diet, with 50 per cent of energy
coming from fat, and treated the animals with 1.5 per cent vinegar (high-dose
group), 0.3 per cent vinegar (low-dose group), or water (control group) ... the
researchers noted that that both vinegar groups produced reductions in fat mass
of about 10 per cent, with no apparent dose-dependent effect, compared to the
control mice ... The results of this study suggest that acetic acid suppresses
body fat accumulation by increasing fatty oxidation and thermogenesis in the
liver through PPAR-alpha" - [Abstract]
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Dietary Strategies for Improving Post-Prandial Glucose, Lipids, and More -
Medscape, 1/29/08 - "The amount and type of carbohydrate
consumed with a meal is a major determinant of the post-prandial glucose
excursion.[21] The glycemic index of a food is defined as the incremental
increase in the area under the post-prandial glucose curve after ingestion of 50
g of a specific food compared with that noted after ingestion of 50 g of oral
glucose. A meal such as white bread and jelly with a glycemic index of 80 will
result in a 2-fold higher incremental increase in glucose compared with an
isocaloric meal of whole-grain bread and peanut butter with a glycemic index of
40. Most studies show that diets rich in high-glycemic-index, low-fiber foods
independently increase the risk of both CV disease and type 2 diabetes ...
Excess intake of processed carbohydrates sets up a vicious cycle whereby the
transient spikes in blood glucose and insulin early after a meal trigger
reactive hypoglycemia and hunger.[25] The chronic consumption of a diet high in
processed carbohydrates leads to excess visceral fat, which increases both
insulin resistance and inflammation and predisposes to diabetes, hypertension,
and CV disease.[25] In contrast, restriction of refined carbohydrates will
improve the post-prandial levels of both glucose and triglycerides and can
reduce intra-abdominal fat, particularly in individuals with insulin resistance
... Recent studies show that 1 to 2 tablespoons of vinegar, when added to a meal
containing high-glycemic-index foods such as white bread or white rice, will
both: 1) lower post-prandial glucose by 25% to 35% (Fig. 5), and 2) increase
post-meal satiety by more than 2-fold.[32] Thus the addition of vinegar to a
standard meal can not only improve the meal-induced oxidant stress by blunting
the post-prandial glucose excursion, but also can increase and prolong satiety,
which should help to reduce food cravings and lower caloric intake over the
subsequent 2 to 4 h" - See
apple cider vinegar at Amazon.com
- 4.5 tablets equals about 3 tablespoons by my calculations. I've been
popping 4 of these with meals for years and more and more research keeps backing
me up. If 1 to 2 tablespoons is correct you could get by with just two
tablets.
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Vinegar at Bedtime Moderates Waking Glucose Level in Type 2 Diabetics -
Medscape, 12/4/07 - "The investigators report that the
vinegar treatment was especially effective for subjects with a typical fasting
glucose greater than 7.2 mmol/L (n = 6). Fasting glucose in these participants
was reduced 6% compared with a reduction of 0.7% in those with a typical fasting
glucose less than 7.2 mmol/L"
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Vinegar may help dieters eat less - Nutra USA, 9/7/05 -
"Both glucose and insulin responses were about 25 per
cent lower at 90 minutes when the volunteers had consumed the highest level of
vinegar compared to the reference meal ... This level of vinegar is equivalent
to about two to three tablespoons"
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Vinegar as a
Sweet Solution? - Science News, 12/18/04 -
"2 tablespoons of vinegar before a meal—perhaps, as part
of a vinaigrette salad dressing—will dramatically reduce the spike in blood
concentrations of insulin and glucose that come after a meal ... vinegar cut
their blood-glucose rise in the first hour after a meal by about half ... a
2-pound weight loss, on average, over the 4 weeks in the vinegar group"
Abstracts:
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Daily Vinegar Ingestion
Improves Depression Scores and Alters the Metabolome in Healthy Adults: A
Randomized Controlled Trial - Nutrients 2021 Nov 11 -
"Daily vinegar ingestion has been linked to improved
glycemic control, but recent data suggest a separate unexplored role for vinegar
in mental health ... Participants were randomized to the vinegar group (VIN: n =
14; 1.5 g acetic acid/day as liquid vinegar) or the control group (CON: n = 11;
0.015 g acetic acid/day as a pill) with no change to customary diet or physical
activity. At baseline and at study week four, participants completed the Profile
of Mood States (POMS) and the Center for Epidemiological Studies-Depression
(CES-D) questionnaires and provided a first-morning urine sample for targeted
metabolomics analyses. The change in both POMS depression scores and CES-D
scores differed significantly between groups favoring improved affect in the VIN
versus CON participants after four weeks. Metabolomics analyses pre and
post-intervention suggested metabolite alterations associated with vinegar
ingestion that are consistent for improved mood, including enzymatic dysfunction
in the hexosamine pathway as well as significant increases in glycine, serine,
and threonine metabolism" - [Nutra
USA] - See
apple cider vinegar at Amazon.com
- 1 Source Natural 500 mg tablet equals 2 teaspoons of vinegar. 4.5 tablets
equals about 3 tablespoons by my calculations.
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Neuroprotective Efficacy of
Apple Cider Vinegar on Zinc-High Fat Diet-Induced Mono Amine Oxidase Alteration
in Murine Model of AD - J Am Coll Nutr 2021 Jul 29 -
"Monoamine Oxidase (MAO), which catalyzes the oxidative deamination of amines
present in the brain and peripheral tissues, is involved in the metabolism of
monoamines and is vital for cognition. This study was designed to examine the
protective effect of Apple Cider Vinegar (ACV) on MAO and amine
neurotransmitters such as dopamine (DA), serotonin (5-HT), non-adrenaline (NA)
levels ... The findings suggest that ACV, might prove to be a beneficial
nutraceutical & provide a protective effect against Alzheimer's disease
(AD)-like neurological diseases"
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Beneficial effect of
apple vinegar on reproductive parameters in male rat model of nonalcoholic fatty
liver disease - Andrologia. 2018 Jun 19 - "Nonalcoholic fatty liver disease
(NAFLD) is associated with low testosterone levels in serum ... total
antioxidant levels (TAC) ... Significant reduction in Lee index, serum
triglyceride, cholesterol, liver enzymes and glucose levels was observed in
vinegar treated group compared with HFD group. Vinegar lowered insulin
resistance compared with HFD (p < 0.01). Steatosis in hepatocytes reduced from
56% in HFD group to 20% in group D (p < 0.05). Vinegar caused a significant
increase in serum testosterone, improvement in sperm parameters and a reduced
germ cell apoptosis (p < 0.05). There was an insignificant increase in TAC
levels in the serum and homogenate tissue of liver and testis compared with HFD.
This study reports apple vinegar has beneficial effects on male rat fertility
indices in an in vivo model of NAFLD"
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Vinegar consumption can
attenuate postprandial glucose and insulin responses; a systematic review and
meta-analysis of clinical trials - Diabetes Res Clin Pract. 2017 Mar
2;127:1-9 - "The findings suggest that vinegar can be effective in reducing
postprandial glucose and insulin levels, indicating it could be considered as an
adjunctive tool for improving glycemic control"
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Vinegar treatment prevents the development of murine experimental colitis
via inhibition of inflammation and apoptosis - J Agric Food Chem. 2016
Jan 21 - "This study investigated the preventive
effects of vinegar and acetic acid (the active component of vinegar) on
ulcerative colitis (UC) in mice. Vinegar (5% v/v) or acetic acid (0.3% w/v)
treatment significantly reduced the disease activity index and
histopathological scores, attenuated body weight loss and shortened the
colon length in a murine experimental colitis model induced by dextran
sulfate sodium (DSS) ... Surprisingly, pretreatment with vinegar for 28 days
before DSS induction increased levels of the commensal lactic acid-producing
or acetic acid-producing bacteria, including Lactobacillus, Bifidobacteria
and Enterococcus faecalis, whereas decreased Escherichia coli levels were
found in the feces of mice. These results suggest that vinegar supplement
might provide a new dietary strategy for the prevention of UC"
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Vinegar
reduces postprandial hyperglycaemia in patients with type II diabetes when
added to a high, but not to a low, glycaemic index meal - Eur J Clin
Nutr. 2010 May 26 - "first group (group A) were
given a high-glycaemic index (GI) meal (mashed potatoes and low-fat milk)
... In group A, the incremental area under the curve of glucose (GiAUC(120))
was lower after the addition of vinegar (181+/-78 mmol.min/l vs 311+/-124
mmol.min/l, P=0.04)"
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Examination of the Antiglycemic Properties of Vinegar in Healthy Adults
- Ann Nutr Metab. 2010 Jan 4;56(1):74-79 - "Vinegar
reduces postprandial glycemia (PPG) in healthy adults ... Two teaspoons of
vinegar ( approximately 10 g) effectively reduced PPG, and this effect was
most pronounced when vinegar was ingested during mealtime as compared to 5 h
before the meal ... The antiglycemic properties of vinegar are evident when
small amounts of vinegar are ingested with meals composed of complex
carbohydrates. In these situations, vinegar attenuated PPG by approximately
20% compared to placebo"
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Acetic Acid Upregulates the Expression of Genes for Fatty Acid Oxidation
Enzymes in Liver To Suppress Body Fat Accumulation - J Agric Food Chem.
2009 May 26 - "acetic acid (AcOH) ... AcOH
suppresses accumulation of body fat and liver lipids by upregulation of
genes for PPARalpha and fatty-acid-oxidation-related proteins by alpha2 AMPK
mediation in the liver" - See apple cider vinegar at Amazon.com.
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Vinegar supplementation lowers glucose and insulin responses and increases
satiety after a bread meal in healthy subjects - Eur J Clin Nutr. 2005
Jun 2 - "Compared with the reference meal, the
highest level of vinegar significantly lowered the blood glucose response at
30 and 45 min"
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