While vinegar has been used for over 2000 years since the time of Hippocrates, only in recent years has scientific research been carried out to test its claims. Many recent trials have shown that taking vinegar before a meal reduces the glucose response to carbohydrates in both healthy adults and individuals with diabetes. As well there is evidence that it increases short term feeling of fullness and so may curb pangs of hunger for the rest of the day.

The most recent study (Johnston CS, Steplewska I, Long CA et al. Ann Nutr Metab 2010; 56(1): 74-79) found a significant reduction in glucose and insulin levels after meals containing complex carbohydrates. In a Swedish study (Ostman E, Granfeldt Y, Persson L, et al Eur J Clin Nutr 59: 983–988, 2005) participants also reported feeling full longer when vinegar was added to the diet. .

Why is this so important?

Carbohydrate rich foods particularly from processed foods turn to glucose. While increasing the metabolism for a short time, they then trigger the release of disease-causing hormones like insulin, cortisol and adrenaline. The "20-year rule" was coined to describe the length of time between the start of the high-carbohydrate diet and the onset of disease. The number of diseases, severity and time to develop are directly related to the percentage of carbohydrates in the diet. The link between carbohydrates, high glucose and cardiovascular disease and diabetes has been shown in studies such as DECODE study (1999) and the Cardiovascular Health study (1999).

Because taking vinegar before a meal lowers the glycemic index of a meal, which prevents blood sugar spikes, this leads to improvements in cardiovascular disease risk factors, including reduced LDL cholesterol and improved insulin sensitivity, as well as greater body fat loss on energy-restricted diets. It’s a win for the heart as well as body weight.

Which vinegar to use?

Choose a natural vinegar with a ‘mother of vinegar’ that looks like a cloud at the bottom of the bottle. I personally like an apple cider natural vinegar but any traditionally fermented vinegar will do. Start small. Try one teaspoon before meals and gradually work up to three teaspoons (or one tablespoon).

Even if vinegar can't promise overnight weight loss, it can still support a healthy lifestyle with better digestion of food.

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