So if you haven't been following Whitty Nutrition on instagram, facebook, and twitter you might not know that Whitty Nutrition is working with an awesome group of student volunteers. Many of them are students at my alma mater and have started working on many exciting projects including writing their own blog posts! I am so thrilled to share with you the first post written by one of our volunteers, Anna. You can check out Anna's bio by visiting the Whitty Nutrition website at THIS link.
Anna choose a really interesting topic that I can honestly say I didn't know much about. I was very skeptical that their would be any real research supporting true health benefits of consuming apple cider vinegar but I was definitely wrong. There is actually a whole body of research dedicated to this topic and Anna has done a great job of sifting through some of it to bring you the facts! As I was reviewing her post I also came across another RD, who like me, was skeptical about the benefits of apple cider vinegar but was surprised at what she found. Check out her blog post HERE.
Without any further adieu, read on to learn more about what Anna found about the science behind the health benefits of apple cider vinegar!
I decided to look deeper into the health benefits of apple cider vinegar and I found that it has beneficial applications in lowering blood sugar levels, helping with weight loss, and improving heart health that are actually backed by science
Lowering Blood Glucose (Sugar) Levels
1. Consuming two tablespoons of apple cider vinegar before bedtime reduces fasting blood glucose by 4%1
2. Vinegar can increase insulin sensitivity and significantly lower blood glucose responses during meals
3. Apple cider vinegar improves insulin sensitivity during a high-carb meal by 19-34% and significantly lowers blood glucose and insulin responses1
4. Apple cider vinegar reduces blood glucose by 34% when eating 50 g of white bread1
Insulin is a hormone that prompts cells to absorb blood glucose for energy or storage.4 As cells absorb blood glucose, levels in the bloodstream begin to fall.4 Without enough insulin or the ability to use insulin effectively, blood glucose levels in the bloodstream will continue to rise and stay elevated for long periods of time.3 It is important to control blood glucose levels, since high levels of sugar in the blood can lead to the damage of vessels that supply blood to important organs, such as the heart, kidneys, eyes and nerves.5 In the long term, this may result in a heart attack or stroke, kidney failure or blindness, all of which can cause irreversible damage.5
Knowing this information about apple cider vinegar, it should be kept in mind that the most effective and healthiest way to keep blood glucose levels stable are to avoid refined carbohydrates and simple sugars. Common food items that contain refined carbs and sugar include white bread, pasta, crackers, cookies, muffins, cakes, boxed cereals, frozen treats and pretzels.6 Nutritious alternatives to these foods include fresh fruits and vegetables, nuts and seeds, beans and legumes, brown and wild rice, whole grains and lean animal products such as eggs, chicken, beef and fish.6
1. Apple cider vinegar can increase satiety (feeling of fullness), help you consume fewer calories throughout the day, and may even lead to actual pounds lost.1
2. Apple cider vinegar consumed alongside high-carb meals can increase feelings of fullness and result in the consumption of 200-275 fewer calories for the rest of the day.1
3. Daily vinegar consumption may lead to reduced belly fat, waist circumference, lower blood triglycerides and weight loss.1
It is important to keep in mind that the effects of adding a tablespoon or two of apple cider vinegar to your diet are modest when it comes to weight loss. Simply adding a single food or ingredient to your diet will rarely have a noticeable effect on weight loss.1 In order to lose and maintain weight, you should consume a balanced diet that includes a variety of nutritious foods. It is also important to keep the mindset of consuming foods for health and nutrition rather than solely for weight loss. On top of consuming a balanced diet full of variety, adding thirty minutes of physical activity to your daily schedule is a sure fire way to help you manage your weight in a healthy way!
Improving Heart Health
Despite this finding, it is important to know that this type of study can only show an association; it cannot prove that vinegar caused any beneficial effects since there are many other factors that need to be accounted for.1 More human studies need to be conducted in order to gain a greater insight into the effect of apple cider vinegar on cardiovascular disease.
There are many different ways in which you can incorporate apple cider vinegar into your diet. One way is to begin using apple cider vinegar as a type of dressing on top of your vegetables and salads.
To make a great dip for vegetables, breads, or as a glaze for meat like chicken breast mix together:
¼ cup of apple cider vinegar
¼ cup of olive oil
Some of your favorite spices, such as pepper flakes, rosemary and oregano
Apple cider vinegar can also be used as a replacement for some high calorie condiments such as ketchup, cream, salt, and heavy sauces. Apple cider vinegar pairs perfectly with chicken, rice, sweet potato fries and potatoes!
Well there you have it folks! The science behind the health benefits of apple cider vinegar. I hope you learned something new by reading this week's post 'cause I know I sure did! Thanks Anna! Stay tuned all summer for more weekly blog posts, recipes, fit tips, and much more! If you are in the Winnipeg, MB and surrounding area and looking for a private practice RD to help coach you on your way to lifelong nutritious eating, head on over to www.whittynutrition.com to book an appointment today!
Cheers to another happy, healthy week!
1Gunnars, K. (2014, June 22). 6 Proven Benefits of Apple Cider Vinegar (No. 3 is Best). Retrieved May 18, 2015, from http://authoritynutrition.com/6-proven-health-benefits-of-apple-cider-vinegar/
2The top 10 causes of death. (2014, May 1). Retrieved May 30, 2015, from http://www.who.int/mediacentre/factsheets/fs310/en/
3Nordqvist, C. (2010, September 15). Diabetes: Causes, Symptoms and Treatments. Retrieved May 30, 2015, from http://www.medicalnewstoday.com/info/diabetes/
4Carbohydrates and Blood Sugar. (n.d.). Retrieved May 30, 2015, from http://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/
5Davidson, N., & Moreland, P. (2010, May 22). Diabetes. Retrieved May 30, 2015, from http://www.mayoclinic.org/diseases-conditions/diabetes/expert-blog/blood-sugar-control/bgp-20056555
6Goff, C. (n.d.). How to Avoid Refined Carbs and Sugar. Retrieved May 30, 2015, from http://healthyeating.sfgate.com/avoid-refined-carbs-sugar-5252.html
7Healthy Weight/Obesity – Dietary Supplements: Key Practice Points. (2011, October 20). Retrieved June 15, 2015, from http://www.pennutrition.com.proxy2.lib.umanitoba.ca/KnowledgePathway.aspx?kpid=15325&pqcatid=146&pqid=18766&kppid=18767&book=References#References