This is a guest post by a new member of the inCYST network, registered dietitian Christie Wheeler, MS, RD. Her bio and contact information are located at the end of her article.
Medicinal vinegar dates back to Hippocrates with uses ranging from hand washing to treating stomachaches. Most recently, a surge in research on vinegar and its effect on blood sugar has emerged. Dr. Carol Johnston, the Director of the Nutrition Program at Arizona State University, has thoroughly investigated this topic for over 10 years. I happily sat down with her to discuss the conclusions of her research and extrapolate on what it means for women with PCOS.
What are some of the health benefits of vinegar?
Conclusive research shows that when diabetics consumed 1-2 tablespoons of vinegar with a starchy meal, the rise in blood sugar was significantly less compared to people that consumed a placebo with the same meal. Diabetics who regularly consumed vinegar with meals saw a reduction in their hemoglobin A1-C levels, which measures the three month average of blood sugar. Additionally, consistent vinegar consumers saw a lower fasting blood sugar level.
How does vinegar decrease blood sugar levels?
The mechanism by which vinegar prevents a rise in blood sugar after a meal is not yet understood. Acetic acid is the primary acid found in vinegar and is thought to prevent enzymes from digesting starches. Vinegar does not have the same effect of lowering blood sugar after a meal with simple carbohydrates from fruits or refined sugar, as it does a meal including complex carbohydrates from grains, legumes or dairy. It may work by preventing the breakdown of complex carbohydrates, allowing them to pass through the digestive tract without being absorbed or raising blood sugar. A current trial at ASU is testing this theory by measuring nitrogen excreted through the breath, which will show if fermentation of undigested starches is happening in the intestines.
Are the benefits the same for everyone, or is vinegar consumption more important for people with certain conditions?
Since high blood sugar is a risk factor for heart disease and vinegar consumption also lowers blood pressure, research suggests that regular vinegar consumption may protect against, as well as help treat, symptoms related to diabetes and heart disease. One to two tablespoons of vinegar with meals will certainly not harm anyone while the potential benefits make it worthwhile to try.
Are there other foods or beverages high in acetic acid?
Vinegar is used in many recipes and condiments, like mustard and Kombucha (a fermented beverage). These options open for more variety in increasing acetic acid in the diet. While you can opt to buy commercial products that contain vinegar, you can easily make your own as well. Consider adding 2 tablespoons of apple cider vinegar to 16 ounces of water with an ounce of 100% fruit juice or honey. More information about Kombucha may be found here: http://www.wonderdrink.com/news/kombucha-raw-vs-pasteurized/
Being that vinegar is an acid, is there a concern of consuming too much at one time (or in the long-term) that may lead to harmful side-effects?
Current research suggests that vinegar is only helpful for reducing blood sugar levels after a starchy meal. It does not seem to help diets that are already low-glycemic or where the sugars consumed are simple (monosaccharides) versus complex (disaccharides). Therefore, daily ingestion may not be necessary for everyone. It may still be beneficial though, since the American diet tends to be low in fruits and vegetables, high-glycemic, and acidic.
What dose do you recommend? Does it matter what type of vinegar (red wine, balsamic, apple cider, etc.)?
The recommended dose of vinegar is one to two tablespoons at meal-time. Any vinegar works because acetic acid (the defining component of ‘vinegar’) is the active ingredient. Use the vinegar to make dressings (2 parts vinegar + plus 1 part olive oil). Use the dressing on salads, vegetables, sandwiches, or simply for dipping bread.
Any tips for increasing intake?
Make like a Brit and keep vinegar on the dining table!
Vinegar may not be something you need to add into every meal, but beneficial health properties make it a condiment worth enjoying with a heavy hand.
Additional Resources:
Vinegar: Medicinal Uses and Antiglycemic Effect. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/
Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes
http://care.diabetesjournals.org/content/27/1/281.full
Christi Wheeler, MS, RD, works in the nutritional management of special health needs for children, freelance nutrition writing and private nutrition counseling for children and adults. While she enjoys counseling individuals to pursue weight loss goals, her focus has shifted to provide nutrition information in way that is understandable and applicable to all age groups, genders and fitness levels. Christi practices in Phoenix, Arizona. For more information, please visit her website, www.superiorsustenance.com.