You probably heard about the old housewife trick to drink apple cider vinegar for weight management. During my years as a food researcher at Lund University, I decided to find out if the method really worked, and what mechanisms could be involved. So, I designed a clinical study where I let 12 people eat white bread soaked in different concentrations of vinegar for breakfast after an overnight fast. Bread served without vinegar was used as a reference meal. Blood samples taken after the breakfast showed that bread served with vinegar gave a lower blood sugar and insulin response, compared to the white bread alone. And when the subjects were asked how hungry they were 30, 60, and 90 minutes after the breakfast, those who had eaten the vinegar-soaked bread were significantly more satisfied than the reference group. The higher the concentration of vinegar, the more significant the difference between the groups. Since recurring blood sugar spikes and high insulin levels are strongly associated with gaining weight, the study seems to have strengthened the story.
It is well known that the acetic acid in vinegar slows down the gastric emptying which, in turn, leads to faster satiety, and a better-balanced blood sugar response. This is all good to know, but who wants to drink vinegar on a regular basis?
Probably no one, if you ask me, but there are some tips and tricks to make it more attractive. Soaking bread in vinegar and olive oil is a Mediterranean habit that tastes just as good at home. A salad with sour dressing is probably the easiest way to include the goodies from vinegar in your everyday eating habits. Serve the salad on the side, or ideally as entree-dish, and it will make the whole meal healthier. And here´s a recipe for a vinegar shot with ginger, also known for its blood sugar regulating and anti-inflammatory and immune-boosting properties.
Apple cider vinegar shot with ginger and honey
4 ½ cups of water
7 ounces of fresh ginger
1 cup of apple cider vinegar
Honey to taste
Rinse and grate the ginger coarsely – you don´t need to peel it.
Mix with water and heat carefully up to ca 140F for 20 minutes.
Add the vinegar.
Add honey to taste. Make sure it dissolves completely before you taste – the shot should still be sour.
Allow to cool and pour into bottles. Keep in fridge. Shake bottle before serving.
Take before breakfast for best blood sugar reducing and immune-boosting effect – or before any carb-rich meal to reduce blood sugar spike after eating.