[Efficacy of Apple Cider Vinegar] 3 Efficacy of Apple Cider Vinegar to Improve Diet Efficiency

[Efficacy of Apple Cider Vinegar] 3 Efficacy of Apple Cider Vinegar to Improve Diet Efficiency

Apple cider vinegar (apple vinegar), improves diet efficiency.

Effects of Apple Cider Vinegar (Apple Vinegar)
1. Improve diet efficiency
2. Reduce weight and blood sugar
3. Improving Insulin Sensitivity

Hello. This is pharmacist Jinny.


I'm not a big fan of consuming natural foods for health management purposes. It is true that natural food contains beneficial ingredients, but as the content of the active ingredient is low as it has not undergone the purification process, it is necessary to consume an excessively large amount in order to consume it sufficiently. . 


However, the natural food that changed my thinking is Apple Cider Vinegar. In fact, until the first academic review of Apple Cider Vinegar was started, 'No matter how much Hippocrates prescribed, is there a level of efficacy that can be verified in empirical studies?' I had a negative mind, but when I looked at the research results accumulated in academia, I came to think a lot that wisdom that has been passed down from the past cannot be ignored.


Apple Cider Vinegar, also known as Apple Vinegar Vinegar, is a traditional vinegar obtained by naturally fermenting apple juice, rather than fermented brewed vinegar that we can easily find in supermarkets . Unlike the modern method, where fermentation ends quickly in 1 or 2 days, apple juice becomes cider under the influence of fermenting strains and then gradually changes to apple cider vinegar, so fermentation and aging take place over a long period of time. As a result, it has a different microbiome and chemical composition from ordinary vinegar.


So today, I would like to introduce the results of a human application test study on Apple Cider Vinegar (apple vinegar), the main character who broke my prejudice against natural foods.

1. Improve diet (weight loss) efficiency

When we feel the need to lose weight, the first thing we try is a diet. In particular, the calorie-restricted diet, which reduces the amount of calories we consume, is the most commonly tried dieting around the world. However, if you do not feel the special effect of dieting only by limiting calories, it is good to try apple cider vinegar before lunch and dinner.


In 2018, the Journal of Functional Foods published the results of a human study evaluating the effect of apple cider vinegar intake during a calorie-restricted diet . As a result of additional intake of one tablespoon (15ml) of apple cider vinegar, it was confirmed that the weight, BMI, hip circumference, visceral fat index (VAI) and appetite were significantly decreased in the apple cider vinegar group compared to the control group .

" Consumption of apple cider vinegar significantly reduced body weight, BMI, hip circumference, visceral fat index (VAI) and appetite score (P ≤ 0.00). In addition, plasma triglyceride (TG) and total cholesterol (TC) levels were Compared to that, there was a significant decrease in the apple cider vinegar intake group, and the concentration of high-density lipoprotein cholesterol significantly increased (P ≤ 0.05). ”
Reference paper: Solaleh Sadat Khezri (2018). Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial. Journal of Functional Foods 43, 95-102.
2. Weight and blood sugar reduction

When we go on a diet, we also limit calories, but try to eat as few carbs as possible and eat mostly protein and vegetables. In fact, what makes this diet so important is that refined carbohydrates raise blood sugar rapidly. When blood sugar in the body rises rapidly, insulin is secreted too much, and glucose is stored as fat, resulting in an increase in body fat 

As such, we would like to introduce you to research results showing that Apple Cider Vinegar is helpful for blood sugar control, which is inextricably related to weight and body fat management. In 2019, Drug Invention Today published a human trial study evaluating the benefits of apple cider vinegar in patients with type 2 diabetes and obese patients with high insulin resistance. This study reports that consuming just over one tablespoon (20 ml) of apple cider vinegar before bed for 30 days has resulted in reduced blood sugar levels and weight loss .

" This study demonstrates the antihyperglycemic properties of apple cider vinegar for insulin resistance or type 2 diabetes and weight loss in obese patients. Apple cider vinegar reduces blood sugar levels by 10-20%, 2-3 kg More weight loss was observed, with 70% of subjects experiencing weight loss. "
Reference paper: Pusparatha, SB, Devi, RG, & Jyothipriya, A. (2019). Effects of apple cider vinegar on diabetic and obese patients. Drug Invention Today, 12(5).
3. Improving Insulin Sensitivity

I mentioned earlier that when blood sugar in the body rises rapidly, insulin is secreted excessively and glucose is stored as fat. However , a condition in which blood sugar does not drop even when insulin is secreted is called insulin resistance (IR) . It is a type of insulin resistance caused by a continuous rise in blood sugar .

In 2004, the academic community reported the results of a human study evaluating the effects of apple cider vinegar intake on non-diabetic and type 2 diabetes patients with high insulin resistance. In this study, a beverage diluted with 20 g of apple cider vinegar in water was drank right before a meal. All of the apple cider vinegar intake groups showed significant improvement in insulin sensitivity compared to the control group .

" Intake of apple cider vinegar increased systemic insulin sensitivity in insulin-resistant subjects 60 minutes after a meal (34%, P > 0.01, paired t test) and significantly improved insulin sensitivity in type 2 diabetes patients (19%, P) > 0.07) was observed. "
Reference paper: Johnston, CS, Kim, CM, & Buller, AJ (2004). Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes care, 27(1), 281-282.

Today, I reviewed a human application study study on Apple Cider Vinegar, a beneficial natural food that many of you may have known before me. It is not simply helpful for weight loss, but it has an effect on insulin sensitivity, blood sugar, and appetite control. As a result, it is a food that helps weight loss.


Also, as I was reviewing the study, the daily intake was not as much as I thought. Usually, one tablespoon (15ml) of 1 or 2 times a day, diluted in water, was taken immediately before meals. Basically, it is a high-acidity food, so it is recommended to take it safely by referring to the dosage in the human application test.


I hope you have a healthy body and mind. More than that, it was Jinny.

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