Learn why the vinegar diet is a great ally in weight loss and see how to adopt it

Did you know that that well-known “salad seasoning” – the good old vinegar – offers several health benefits, including being an ally in maintaining good shape?! Not by chance, the so-called “vinegar diet” has caught the attention of those people who are looking to “lose a few pounds”.

But, what exactly is this diet? Is it safe and effective? After all, what benefits can vinegar offer to health and, more specifically, to weight loss?

Tamara Mazaracki, specialist in Nutrology and member of ABRAN (Brazilian Association of Nutrology), explains that vinegar can be made from any fruit or cereal that contains sugar: for example, grapes, apples, raspberries, passion fruit, sugar cane, kiwi, orange, tangerine, mango, honey, molasses, rice, malt, corn, wine, alcohol etc. “The material used undergoes a fermentation process by yeasts and bacteria (acetobacter). Natural sugars are thus transformed into alcohol, and then this alcohol is converted into acetic acid. And the usual concentration in vinegars is 5% acetic acid, 95% water, plus a few more minerals, vitamins and photochemicals,” she says.

To give you a brief idea of ​​the benefits vinegar can offer, Tamara points out that it is low in calories, helps stabilize blood sugar and reduces appetite.

Vinegar and slimming

Several studies have linked the use of vinegar to weight control. Tamara highlights as its main benefits in this sense:

1. Reduction of insulin peak

Vinegar works by reducing the insulin spike and glucose level after meals rich in carbohydrates. “It is worth noting that, in addition to weight gain, insulin resistance and increased blood glucose (blood sugar) are linked to many diseases, such as type 2 diabetes, cardiovascular problems. And in this sense, vinegar acts in a similar way to antiglycemic drugs, such as metformin and acarbose, reducing blood sugar levels by up to 25%”, says the nutritionist.

2. More satiety

In a study, published in the journal Diabetes Care, to determine the antiglycemic action of vinegar, as Tamara points out, a “very welcome side effect” emerged: “Participants lost weight within 4 weeks. They didn’t have insulin spikes, which end up stimulating their appetite faster after a meal that contains carbohydrates. Participants took 2 tablespoons of apple cider vinegar diluted in water before lunch and dinner. This group lost an average of 2 pounds in one month. The control group, which did not take the vinegar, did not change their weight”, he highlights.

It is worth noting that peak insulin is the great enemy of weight loss. “When sugar (carbohydrate or glucose) is quickly absorbed by the digestive system, its blood level suddenly rises, so the pancreas releases too much insulin, and this insulin, in turn, radically lowers blood glucose levels, leading to to a reactive hypoglycemia with a consequent feeling of hunger. And then comes that uncontrollable urge to snack, especially foods rich in carbohydrates, to restore blood glucose (glycemia)”, explains Tamara.

In this sense, by avoiding insulin spikes, vinegar helps to keep the person satiated for longer, without that “crazy urge” to eat, especially foods rich in carbohydrates.

3. Reduction of the Glycemic Index

Another very interesting study was done in Japan and published in the European Journal of Clinical Nutrition. “Researchers found that adding vinegar to rice (a food composed primarily of carbohydrates and with a high glycemic index) reduced this index by between 20 and 35%”, highlights Tamara.

“This means that vinegar used as a seasoning in cooking helps to reduce the amount of carbohydrates that the body absorbs. The higher the glycemic index, the more blood glucose and the more insulin spike. The glycemic index (GI) measures the amount of glucose and carbohydrate contained in a food that is effectively absorbed by the body”, explains the nutritionist.

4. Blocking the absorption of starches and sugar

Tamara explains that acetic acid (found in all types of vinegar) is what contributes to weight loss. “It inhibits the action of several enzymes that digest carbohydrates, being, basically, a natural blocker of the absorption of starches and sugar. So with these enzymes blocked, the carbs pass right through the digestive tract, behaving like insoluble fiber (which cannot be digested or absorbed),” she says.

In addition, highlights the nutritionist, acetic acid helps convert glucose into glycogen, which is stored by the muscles and liver as a source of energy for daily activities. This even helps with exercise and recovery after physical activity.

5. Fat “detonator”

Tamara also highlights a Japanese study, published in the journal Bioscience, Biotechnology, and Biochemistry, which was carried out with 175 obese men and women who consumed 2 tablespoons of vinegar diluted in water for 12 weeks, before main meals. In the end, there was a reduction in visceral fat, body weight and triglyceride levels.

How to adopt the vinegar diet?

It is not because it offers health benefits and helps with weight loss that vinegar should be consumed in excess! The “vinegar diet” consists, in short, of including 2 to 4 tablespoons of vinegar in your daily diet.

But, of course: vinegar should be part of a balanced diet, as it “won’t do miracles” alone (like any other food)!

Tamara points out that most studies were done with the consumption of 2 to 4 tablespoons of vinegar per day, always diluted in water. “Vinegar taken in a diluted form does not irritate a healthy stomach. But, it is worth noting, individual sensitivity must be respected and, if there is any discomfort, the consumption of vinegar must be stopped,” she says.

The nutritionist’s orientation is: start by taking 1 teaspoon of vinegar diluted in ½ glass of water; and gradually increase until you reach 1 tablespoon in ½ to 1 glass of water.

“To protect the gastrointestinal tract and avoid possible irritation or a burning sensation (reflux), it is important that vinegar is diluted in water, and consumed before meals. Soda water is also good, and it helps to make the taste more pleasant. Vinegar can also be used to season salads and, in this case, it can be pure, as the quantity is small”, highlights Tamara.

Below, you can see an example of a menu, passed by Tamara, including the consumption of vinegar:

Breakfast

• Juice of 3 oranges blended with 1 cabbage leaf, 1 tablespoon of flaxseed and 1 teaspoon of apple cider vinegar
• 1 tablespoon of cottage cheese
• 1 slice of wholemeal bread or 1 tapioca
• 1 cup of coffee with milk

Morning snack

• 1 Greek yogurt or 1 fruit

Lunch

• ½ glass of water with 1 to 2 teaspoons of apple cider vinegar (before meal)
• Iceberg lettuce, yellow pepper, tomato and heart of palm salad, seasoned with salt, vinegar and olive oil
• 1 grilled steak
• 3 slices of sweet potato

Afternoon snack

• 1 banana, mashed with 1 tablespoon of oatmeal
• 1 cup green or hibiscus tea

Dinner

• ½ glass of water with 1 to 2 teaspoons of apple cider vinegar (before meal)
• 1 grilled chicken fillet
• 3 tablespoons of quinoa
• Steamed broccoli seasoned with salt, vinegar and oil

Supper

• 1 apple or 1 glass of milk

It is worth noting that this menu is just an example of how the “vinegar diet” can be made. However, a menu should always be made individually by a nutritionist, taking into account the particularities of each patient.

A tip from nutritionist Tamara is: “every time you drink water or juice, add a small portion of apple cider vinegar (a few drops or a coffee spoon). That way the flavor is masked and you benefit from the properties of vinegar all day long.”

Which vinegar to choose for each type of meal?

Tamara explains that the different types of vinegar are used primarily for cooking and seasoning. “All contain acetic acid and contribute to weight loss. But apple cider vinegar has a number of actions that contribute to health, and it has been used for centuries for a variety of medical problems,” she says.

Below you will find out a little more about the particularities of the main types of vinegar:

Apple cider vinegar: is rich in acetic acid, enzymes, polyphenols, pectin and minerals (mainly potassium). Contains other acids such as malic, lactic and citric. In addition to acting in weight control, it improves digestion, prevents cramps, has a diuretic action, accelerates the elimination of toxins and detoxifies the body. It fits into the category of functional food as it helps to prevent and treat disease. It is a good choice of vinegar to be diluted in water and consumed before lunch and dinner.

Balsamic vinegar: made with grapes, it is dark and very aromatic. It undergoes a long fermentation process, made in wooden barrels, and is an excellent choice for preparing salad dressings, seasoning vegetables or enriching cooking and sautéing sauces, according to Tamara.

Rice vinegar: obtained from the fermentation of rice, it is softer and slightly sweeter. It is often mixed with cooked rice to make sushi, as well as being used in sweet and sour dishes. But you can also simply season salads and vegetables.

Wine vinegar: made from red or white wine, its quality differs from one brand to another (some, for example, are very acidic). This type of vinegar is commonly used to season salads, make marinated dishes and pickles.

Alcohol Vinegar: It is the strongest and has a higher percentage of acetic acid. Tamara advises using it only in preserves and in the preparation of pickles, or to disinfect vegetables and fruits.

Now you know: when you hear about the “vinegar diet”, you can believe that this “famous seasoning” offers health benefits and can be an ally in the weight loss process. But, no!… It doesn’t work miracles and shouldn’t be consumed in excess. Those who want to enjoy its benefits should consume it moderately, daily, within a healthy and balanced diet.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.