One of my favorite ways to begin the day is with a delicious morning cocktail. One of these consist of water, apple cider vinegar, lemon, and cayenne pepper. Each of these ingredients offers powerful health benefits, and today, we are going to delve into one of them: apple cider vinegar (ACV).
For more than 2,000 years, ACV has been used to expedite the healing of wounds, fight infections, improve digestion, and manage diabetes. With technological advances, we now understand why ACV has a long tradition of improving health.
ACV, and vinegar in general, is high in acetic acid content. Studies have found that acetic acid can help control our glucose response and increase satiety (how full you feel). These are important to help maintain proper weight and energy levels during the day.
Apple Cider Vinegar and Glucose Metabolism
In a 2015 study published in the Journal of Diabetes Research, researchers set out to investigate the antiglycemic effects of vinegar. Eleven patients with type 2 diabetes were given vinegar (high in acetic acid content) or a placebo before a meal, with numerous measures taken following the meal. The next week, the subjects were given the opposite treatment, and the same measurements were taken.
It is still unclear exactly how vinegar helps reduce glucose levels. However, it was found that vinegar, when compared to placebo, decreased plasma insulin, glucose, and triglycerides. It also increased forearm glucose uptake. This means that apple cider vinegar may help people with type 2 diabetes regarding their glucose response.
Apple Cider Vinegar May Help You Lose Weight
In a study published in 2005 in the European Journal of Clinical Nutrition, the effect of vinegar on satiety and blood glucose was examined. Twelve healthy subjects consumed white bread alone with vinegar containing varying levels of acetic acid (1.1, 1.4, or 1.7 g of acetic acid). Researchers found that increased acetic acid consumption was linked to the subjects “feeling full.”
It was also found that the blood glucose levels of those who consumed the vinegar were less than those that didn’t! This means the more full you feel in the morning, the less likely you are to binge on unhealthy food throughout the day. This is huge when it comes to staying fit and losing weight.
Apple Cider Vinegar Drink Recipe
So there you have it! While much more research needs to be done to determine what additional health benefits come from vinegar consumption, what is already out there is plenty to encourage the addition of this healthful food to your daily diet.
An easy way to do this is through a simple drink first thing when you wake up in the morning. Combine the following ingredients in a mug:
12 ounces lukewarm water
Two tablespoons ACV
½ lemon (juice it and add the peel into steep)
Dash of cayenne pepper
Start your morning with this drink and set yourself up for a better response to glucose and more control over your appetite! For more help, visit us at Hummingbird Wellness in Boulder.
References:
- Vinegar consumption increases insulin-stimulated glucose uptake by the forearm muscle in humans with type 2 diabetes
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4438142/
- Vinegar: Medicinal Uses and Antiglycemic Effect
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/
- Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects.
https://www.ncbi.nlm.nih.gov/pubmed/16015276/
