When I first heard about vinegar as a new wellness trend that has a number of health benefits, I have to admit that I was skeptical. However, one woman was able to convince me otherwise - the French biochemist and author of the books “The Glucose Revolution” and “The Glucose Goddess Method”, Jessie Inchauspe, better known as The Glucose Goddess. Find out in this article what it does when you take a spoonful of apple cider vinegar in the morning or before every meal!
What does a blood sugar spike mean and what consequences does it have?
When we eat a meal that gives our body too much glucose too quickly, that's a blood sugar spike. For a long time, it was thought that only people with diabetes should worry about their glucose spikes. In 2018, that changed when scientists discovered that 80% of people without diabetes experience blood sugar spikes every day. These cause inflammation, aging and insulin secretion in the body.
Taken together, they lead to short-term symptoms (cravings, poor sleep, acne, weight gain, fatigue, psychological disorders and worsened menopausal symptoms) and contribute to chronic diseases such as type 2 diabetes, polycystic ovary syndrome and heart disease.
They also affect appetite as they activate the hunger hormone, which of course causes us to be constantly hungry. However, taking a spoonful of apple cider vinegar in the morning or before each meal reduces blood sugar spikes by up to 30%, according to studies.
The science behind glucose and vinegar
Over the past few decades, various research teams have studied the effects of vinegar on our bodies. Their studies have shown that consuming just one tablespoon of apple cider vinegar in the morning, dissolved in water, results in weight loss, belly fat loss, and balances blood sugar levels. It may also help reverse the development of polycystic ovary syndrome. But how?
The scientists found that the acetic acid in vinegar temporarily inactivates alpha-amylase, a digestive enzyme in saliva that breaks down starch. As a result, sugar and starch are converted more slowly into glucose. Once the acetic acid then enters the bloodstream, it penetrates our muscles and stimulates them to make glycogen faster than usual, resulting in more efficient glucose absorption.
These two factors - glucose being released into the body more slowly and muscles absorbing it more quickly - mean there is less glucose circulating and therefore fewer glucose spikes.
Another fundamental aspect is that acetic acid reduces insulin secretion, by about 20% according to one study, which helps the body go back into fat burning mode.
This is a very important point because the more insulin there is in our body, the more the liver, muscles and fat cells work to remove excess glucose from the blood and quickly store it as body fat. This is also one of the main causes of weight gain. However, with its ability to lower insulin levels, acetic acid signals our DNA to easily reprogram itself and burn more fat.
The factors listed so far make a tablespoon of vinegar dissolved in water, in the morning or before a meal, an absolute game changer!
How to take apple cider vinegar, according to the Glucose Goddess method
French biochemist Jesse Inchauspe, whose Instagram page has almost 3 million followers, reveals how to make the most of vinegar's properties and improve your health. So, if you want to give apple cider vinegar a try to lower your sugar levels, lose weight, and reduce cravings, here's how you can consume it!
Drink a tablespoon of apple cider vinegar in the morning and before each meal, dissolved in a large glass of water. This alone will reduce the increase in blood sugar levels at meals by up to 30%.
In addition to apple cider vinegar, you can also use white or rice vinegar. What you should NOT use is balsamic vinegar and sugary vinaigrettes as they defeat the main purpose of controlling blood sugar levels. It's important to read labels because some flavored vinegars are deceptive at first glance and contain high levels of sugar.
- Notice: If you forget to drink your vinegar in the morning and before your meal, you can also drink it right after your meal - less than 20 minutes afterward. Some people drink the vinegar before every meal, others only before eating something sweet or carbohydrates. This is a personal decision.
Also read:Make apple cider vinegar yourself: recipe made from apple pieces or apple juice, without sugar
What to do if you don't like the taste of vinegar
If the aroma of the vinegar turns your stomach, start with a smaller amount to get used to the taste and add a little lemon to the water too. Another trick to mask the strong vinegar taste is to leave it out in the morning but add a small green starter (about 30% of your dish) before each meal and use the vinegar as a dressing. Other options include freezing ice cubes with vinegar or (the most tolerable) adding them to hot cinnamon tea.
How much vinegar can you drink daily?
Some time ago, a 29-year-old woman who had consumed sixteen spoonfuls of apple cider vinegar daily for six years was admitted to hospital due to potassium, sodium and bicarbonate deficiencies. So, sixteen tablespoons or 240 ml per day – is too much. But drinking a tablespoon of apple cider vinegar in the morning and before meals is perfectly fine.
Lowering Blood Sugar – What Lifestyle Adjustments Should You Make?You can find out here!
