The vinegar of cider is regarded by many as a catalyst of loss of weight and fat, and this is its main strong point. But is that really so?
The vinegar of cider, or apple cider vinegar, as it is commonly known, is used for a long time in popular medicine with the purpose of promoting weight loss.
However, will this be your only real benefit or is there other, more true, who you are associated with? Let’s see.
VINEGAR CIDER: HOW DO YOU GET AND WHAT IS THEIR COMPOSITION?
The vinegar of cider or apple vinegar is obtained through a process of fermentation, which occurs in two steps:
In the first, the apples are sliced or crushed and combined with yeast that converts the natural sugar of the fruit into alcohol, through a process of alcoholic fermentation. In the second step, bacteria are added to ferment the alcohol into acetic acid.
The traditional production of vinegar of cider takes about a month, although, currently, the industry is to accelerate dramatically the process so that take only a day.
The acetic acid is the main active component of vinegar the cider. Also known as acid etanoico, an organic compound with a bitter taste and strong odor, which promotes metabolic effects interesting in the body.
Specifying the composition of the vinegar of cider, about 5-6% consists of acetic acid, containing also water and traces of other acids, such as malic acid.
A tablespoon (15 ml) of apple cider vinegar contains about three calories, and practically does not contain carbohydrates.
BENEFITS OF VINEGAR CIDER FOR HEALTH: WHAT IS THE STATE OF THE ART?
Despite the benefits very promising, among which the loss of weight and body fat, the truth is that most of these benefits has been confirmed through studies in animals, which compromises the applicability and reproducibility of the effects in humans.
Let’s see, then in more detail, the beneficial effects of vinegar cider and what is the scientific evidence existing.
1. REDUCTION IN THE LEVELS OF SUGAR IN THE BLOOD
Vinegar, of whatever kind, help to effectively lower the levels of sugar in the blood of people suffering from diabetes type 2 and pre-diabetes.
This conclusion was obtained from a study published in Diabetes Care conducted with a group of volunteers, where it was measured the level of sugar in blood before and after they have ingested foods with carbohydrates at breakfast. No surprises, the levels of blood glucose rose quickly.
The next day, they repeated the test but with one difference: before eating the meal, had to drink two spoons of vinegar of cider diluted in water.
To compare the blood samples they noticed that the vinegar had a significant impact on the rates of sugar in the blood of the participants: a reduction of 36%.
2. WEIGHT LOSS
The effect of the vinegar of cider in combating excess weight is a controversial issue and is based on the metabolic effects of the acetic acid.
The acetic acid is a fatty acid short-chain that dissolves, subsequently, acetate and hydrogen.
Some animal studies suggest that the acetic acid in apple cider vinegar can promote weight loss via several mechanisms:
- Reduces the levels of sugar in the blood: in accordance with other studies, the studies in mice demonstrate that the acetic acid has improved the ability of the liver and muscles to absorb sugar from the blood.
- Decreases the levels of insulin: In the same study in mice, the acetic acid also reduced the proportion of insulin to the glicagina, which can promote the oxidation of body fat.
- Speeds up metabolism: Another study in rats exposed to acetic acid showed an increase in the activity of the enzyme AMPK, which increases fat oxidation and decreases the production at liver.
- Reduces the storage of fat: The treatment of obese mice and diabetic with acetic acid protected them from the weight gain, because it increased the expression of genes that reduce fat storage in the adipose cells and liver.
- Suppresses appetite: Another study suggests that the acetic acid can suppress the centers of the brain that control appetite, which can lead to reduced food intake.
However, and although the results of these animal studies appear promising, more research is needed in humans to confirm these effects.
In humans, the only study that reported positive results was carried out in 144 obese adults japanese, during 12 weeks. During this period, the volunteers ingested 1 or 2 tablespoons of vinegar of cider diluted in water or drink the placebo, before main meals, and kept all the rest of the eating routine and physical exercise.
The level of results, this study has demonstrated that:
- The group that ingested 1 tablespoon of vinegar cider lost 1.2 kg;
- The group who consumed 2 tablespoons of vinegar cider lost 1.7 kg;
- The placebo group gained 0.4 Kg.
Although these results are relatively promising (even if it doesn’t happen a weight loss is very significant), are required further studies to prove this effect.
- APPETITE REDUCTION
The effects on reduction of appetite and satiety are another of the advantages applied to this type of vinegar.
Regarding the scientific evidence, we conducted a small study published in the European Journal of Clinical Nutrition with 11 people, who showed that subjects taking vinegar cider along with a meal rich in carbohydrates have had a smaller peak of glucose and insulin levels in the blood, which reduced significantly the your appetite.
This reduction of appetite led to a reduction in food intake of about 200-275 calories during the rest of the day.
They found also that the higher the dose of acetic acid, the greater the suppression of appetite.
However, another study published in the International Journal of Obesity demonstrated that the effects of suppression of appetite were mostly caused by the nausea induced by the taste rather than for metabolic effects.
In addition to their effects in suppression of appetite, apple cider vinegar also reduces the speed of gastric emptying, which contributes to a feeling of fullness more lasting.
However, and although the results seem interesting, it should be noted that the sample for this study was too small for the results to be significant.
4. REDUCTION OF CHOLESTEROL LEVELS
To verify the effect of the vinegar of cider in the levels of cholesterol, we performed a study with thirty volunteers in three different groups.
The first group drank two tablespoons of vinegar diluted in 200 ml of water twice a day, before meals. The second group did the same, but instead of cider vinegar has been the vinegar of malt. And the third ingested a placebo ─ water with dye ─ instead of vinegar.
Two months later, the researchers have teamed up to bring together the results of the experiment: the tests with vinegar of malt and with a placebo did not produce any changes, but the volunteers who drank vinegar cider showed a 13% reduction in cholesterol and triglycerides, which significantly reduces the risk of cardiovascular disease in the future.
In addition to this human study, had already been carried out a study in mice that also showed a reduction in levels of LDL cholesterol and triglycerides.
5. TOOTH WHITENING
Although there is the belief that brushing the teeth with vinegar helps in your money, the truth is that putting acid on the teeth will eventually ruin the protective layer of the tooth, the enamel, and therefore it is not a positive effect of the vinegar of cider.
According to the scientific evidence current, the vinegar of cider seems to have interesting effects in promoting weight loss, and fat, as well as a reduction of the values of cholesterol, triglycerides and blood sugar. However, further studies are needed in humans and higher quality to confirm these potential effects, in particular with regard to weight loss.
For these purposes, the amount of apple cider vinegar to be used is 1 to 2 tablespoons (15 to 30 ml) per day, mixed with water, distributed in 2-3 doses, before meals.
Taking more than this is not recommended due to the potentially harmful effects at dosages much higher, nausea, corrosion of the buccal mucosa and of esophagus, destruction of the dental enamel, among others).