Benefits of Apple Cider Vinegar

How Apple Cider Vinegar Benefits Your Natural Weight Loss

Consuming vinegar before a meal can be greatly beneficial for weight loss and diabetes.

According to the results of a 2005 study, two tablespoons of vinegar taken prior to eating dramatically reduced insulin and glucose spikes in the blood that occur after high carbohydrate meals. Chronically elevated glucose levels can lead to diabetes and weight gain, heart disease, kidney disease, and nerve damage.

Amazingly, the effects of vinegar were comparable to those from antidiabetes drugs like metformin (Glucophage), researchers said.

  • In the study, which involved 29 people, ten had been diagnosed with type 2 diabetes, ten had signs that they could develop diabetes and ten were healthy. Each individual was given either a vinegar dose or a placebo prior to eating a high-carb breakfast of juice and a bagel. All groups had better blood readings with the vinegar than with the placebo
  • Prediabetics (fasting blood glucose levels of 100-125) had a 50% decrease in blood sugar levels with the vinegar had lower blood-glucose levels than healthy participants after both drank vinegar!
  • Diabetics had a 25 percent decrease with the vinegar

Vinegar Caused Natural Weight Loss
In a four-week follow-up study, half of the participants took a two-tablespoon dose of vinegar prior to each of two meals daily, while the other half were told to avoid vinegar.

Participants taking the vinegar lost an average of two-four pounds over the four-week period, while weight remained constant in the non-vinegar group. The downside? Participants weren’t fond of drinking vinegar, even flavored apple cider vinegar. They said they would rather eat pickled food in vinegar like pickles (which also showed weight loss in a previous study.)  In response, researchers are now developing an encapsulated form of vinegar and testing its effectiveness.

benefits of apple cider vinegar
However, don’t rush out to buy vinegar supplements. According to the researchers, they don’t contain acetic acid, which they suspect is the blood sugar lowering component in the vinegar.
Science News January 1, 2005;167(1)

Dr. Pearsall’s Comment:
Vinegar appears to be a simple and safe way to normalize blood sugars. It is also a very good digestive tonic as it can enhance digestion by increasing the acidity of the stomach which can compensate for the all too common hypochlorhydria (deficient stomach acid). This is good news not just for diabetics and pre-diabetics (now 1/3 of the population) but for all people who eat a diet high in carbohydrates (most of the population).

Easy Ways To Get The Benefits Of Apple Cider Vinegar:

  • Add 2 Tablespoons to 4-8 ounces of water before a meal. Believe it or not, apple cider vinegar in hot water makes a tasty morning substitute for tea or coffee when sweetened with a bit of stevia, pure maple syrup or raw honey.
  • Use vinegar to make a delicious homemade salad dressing. Here is the recipe we recommend on our program:

Basic Salad Dressing (Hint: keep a large batch in the refrigerator and just take out what you need when it’s time to have a salad. It will congeal in the refrigerator so whisk briefly before serving)

1/2 cup extra virgin olive oil (or ½ c. olive oil and ½ c. flax oil)
1/4 cup organic raw apple cider vinegar
1 Tb. plus 1 teaspoon finely chopped shallot
1/2 tsp. finely minced garlic
1/2 tsp. salt
1/4 tsp. freshly ground pepper
1 tsp. herbs such as basil, thyme, rosemary, cilantro, parsley, ginger--optional

In small bowl, whisk all ingredients together. Makes about 3/4 cup.

On the Enlita program, we encourage those who are experiencing any hunger to make sure to use 2 Tb. of dressing on their salads as the fat in the dressing is necessary for health and satiety. Using this amount on you salads once or twice a day will help boost your intake of healthy vinegar.

But please don’t rely on vinegar to control your weight and blood sugars; you’ll need a comprehensive lifestyle plan like the Enlita weight loss program to address your diet, exercise, sleep and emotional issues if you are serious about attaining your ideal weight and optimal health.

About the Author:
Dr. Kendra Pearsall, N.M.D. is a Naturopathic Medical Doctor specializing in natural weight loss and food addiction. She created to help millions of people achieve optimal health, natural weight loss and life success with her free weekly e-newsletter (sign up at the top of this page.)