Apple cider vinegar has slimming, beauty and health properties. Used frequently in salad dressings, we should really be using it daily! Also, combining it with a starchy salad would be the best way to eat less.
To make apple cider vinegar, the apples are reduced to juice and then fermented, producing acetic acid. Vinegar generally contains around 5% acidic acid. It is this same acid which gives it its many benefits but also its characteristic tangy taste and slightly pungent odour.
This recipe is quite easy to make yourself, at home, if you have a little patience. Whether you choose to make it at home or buy it in store, we advise you to opt for organic versions. Apples are victims of many pesticides, so choosing an organic vinegar limits the presence of these chemicals.
Once your apple cider vinegar has been selected, discover its health benefits:
It increases satiety and stabilises blood sugar
Two studies have shown that combining vinegar with a carbohydrates increases satiety in comparison with the same meal without vinegar. This would be due to the acetic acid we mentioned earlier.
The first study * was carried out on 12 people with an acetic acid supplementation associated with bread. The higher the dose of acetic acid, the lower the blood sugar and insulin levels. In short, after eating bread with vinegar, the variations in blood sugar in the participants were less and the satiety higher compared to the ingestion of bread alone.
In the second study **, 13 participants had hot or cold potato dishes with or without white vinegar (in the form of salad dressing). The results were consistent: the consumption of cold potatoes with vinegar added reduces the variations in blood sugar and increases satiety, just like in the first study.
Indeed, cooled starchy foods have an advantage: the starch turns into resistant starch, which then plays the role of fibres once it arrives in your intestines, with all the benefits that are well known.
In short, eating salads rich in starch (rice, pasta, potatoes) accompanied by a nice vinaigrette allows us to become full quicker and, by extension, to eat less!
This is a good tip for people who are often hungry and have gained weight. However, this may not be enough: nutritional monitoring may also be necessary to find the cause of this weight gain and to get to the root of the problem. Do you suffer from constant stress? Bad sleep? Do you really need this snack? For each case, we offer a different program, but they all come with a professional and regular monitoring by a registered dietitian-nutritionist. For example, if you’re struggling with coming out of confinement, the Sleep and Stress program is ideal: your nutrition coach will help you with your stress levels and your sleep will improve.
Ultimately, once the reason for weight gain is resolved, vinegar can be an aid in eating less and losing weight. But that’s not all, it has other useful properties.
Vinegar is antiseptic
Consuming it regularly helps protect you against opportunistic infections which appear when your immune system is weak. Here are some tips to boost your immune system which is all the more useful during this delicate moment.
It restores your acid-base balance
If you don’t suffer from ulcerative digestive problems, an increase in vinegar consumption is effective in reducing acidity caused by stress or an over acidic diet. Like lemon, vinegar is alkalising despite its sour taste, but it can cause problems for those people suffering from sensitive stomachs.
In all cases, consuming more vinegar can only help to a certain point; having an acid-base balanced diet and a satisfactory weight is achieved by modifying daily habits: around diet, well-being and sport.
*Östman, E., Granfeldt, Y., Persson, L. and Björck, I., 2005. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. European Journal of Clinical Nutrition, 59(9), pp.983-988.
**Leeman, M., Östman, E. and Björck, I., 2005. Vinegar dressing and cold storage of potatoes lowers postprandial glycaemic and insulinaemic responses in healthy subjects. European Journal of Clinical Nutrition, 59(11), pp.1266-1271.