The Anglo-French origin of the word vinegar is “vin egre,” which means “sour wine” This ancient liquid, sold as early 2000 B.C., has boasted of countless virtues. Among other things, vinegar is used to clean things, detoxify the body, fight aging, kill weeds, make pickles, and improve overall health. While science does not confirm all the claims associated with vinegar, there is recent evidence that acetic acid, the active ingredient of vinegar, has positive effects on blood sugar and weight loss.
How Vinegar is Made
Vinegar is the product of sugar fermentation. This means that virtually any food containing sugar can be used to make vinegar. Whether the starting materials are fruits, vegetables, or grains, vinegar fabrication is a tightly controlled, two-step process.
In the first step of vinegar fabrication, yeasts are allowed to break down the natural sugars in the food and convert them into alcohol. This is the process of alcoholic fermentation. Then, in the second step, bacteria of the Acetobacter species are used, to convert the newly formed alcohol into acid. This second process, called acid fermentation, forms vinegar.
The primary ingredient of all vinegars is acetic acid. In addition to acetic acid, different types of vinegar may have other acids, as well as varying amounts of minerals, amino acids, or vitamins.
Normal Regulation of Blood Glucose Concentration
To function well, the human body needs to keep its blood sugar (glucose) concentration within the range of 80 to 120 mg/dL. Doing so requires the interaction of the nervous system with different hormones, organs, and metabolic reactions.
Blood glucose usually rises after a carbohydrate-rich meal. When this happens, the beta cells of the pancreas release insulin to signal to the liver that it needs to remove excess glucose from the blood. Through a process called “glycogenesis,” the liver converts glucose into its storage form, glycogen. Some excess glucose is also picked up by muscle and fat cells for storage.
When blood sugar levels drop, the alpha cells of the pancreas release glucagon to signal to the liver that it needs to mobilize its stored glycogen. Via a process called “glycogenolysis,” liver cells break glycogen to reconvert it into glucose, which is then released in the bloodstream. Some glycogenolysis also occurs in muscle cells.
If the body’s needs in glucose are still not met, different hormones stimulate the liver to make glucose from other sources than carbohydrates, and release it in the blood. Through gluconeogenesis, liver cells can make glucose from lactic acid, amino acids, or glycerol. In this process, fat molecules are broken down to get the glycerol, while muscle proteins are sacrificed to get the amino acids.
How Vinegar Affects Blood Sugar Levels
Animal studies have shown that vinegar increases glycogenesis and gluconeogenesis. This means that vinegar stimulates the liver to remove more glucose from the blood for conversion into glycogen. As a result, blood sugar levels drop. On the other hand, vinegar also stimulates the breakdown of fats and proteins, to enable the liver to make new glucose from them. This way, blood glucose is slowly raised again, since some organs, such as the brain, require glucose to function.
During digestion, most carbohydrates (sugars) must first be broken down, and then absorbed in the blood, to make them available to the body. The acetic acid in vinegar blocks some of the enzymes that digest carbohydrates. As a result, some carbohydrates end up being excreted, since they go through the digestive tract without being broken down and absorbed in the blood. Thus, vinegar helps blood sugar levels remain lower than they would be without it.
A human study indicated that taking vinegar with a carbohydrate meal leads to lower blood glucose and insulin levels than without the vinegar. Subjects who received vinegar with their meal also reported a third benefit: a greater sense of satiety, or fullness. The fact that vinegar seems to reduce appetite may assist weight loss.
Future Prospects on Vinegar’s Health Benefits
The long-term benefits –or dangers—of consistently consuming products containing acetic acid need more study. The research on the applications of vinegar to blood sugar regulation and weight control is still in its early stages. However, it is promising. With the current epidemics of diabetes and obesity, it would indeed be great news if vinegar’s long-term effectiveness and safety were confirmed.
References
Apple-cider vinegar reduces fasting blood sugar. Alternative & Complementary Therapies: Medical Journal Watch. Jack Challem. April 2008
Vinegar Supplementation Lowers Glucose and Insulin Responses and Increases Satiety after a Bread Meal in Healthy Subjects. European Journal of Clinical Nutrition. Elin Ostman. September 2005
Resources
Supplement Guide: Apple Cider Vinegar
ASU Research Stories: Vinegar helps lower blood glucose in diabetics
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