Vinegar Reduces Glycemic Index when ingested before a meal.

[LR3]

I don't know if this is the best place to post this. Did not see any specific section that it would fit so I put it here in Misc. Seems this would be of some interest to those using insulin or IGF-1.

Vinegar & Blood Glucose Control:
(from article at: http://www.medscape.com/viewarticle/531649_3 )

The antiglycemic effect of vinegar was first reported by Ebihara and Nakajima[47] in 1988. In rats, the blood glucose response to a 10% corn starch load was significantly reduced when coadministered with a 2% acetic acid solution.[45] In healthy human subjects, although the glucose response curve was not significantly altered, the area under the insulin response curve following the ingestion of 50 g sucrose was reduced 20% when coadministered with 60 mL strawberry vinegar.[47] Several years later, Brighenti and colleagues[48] demonstrated in normoglycemic subjects that 20 mL white vinegar (5% acetic acid) as a salad dressing ingredient reduced the glycemic response to a mixed meal (lettuce salad and white bread containing 50 g carbohydrate) by over 30% (P < .05). Salad dressings made from neutralized vinegar, formulated by adding 1.5 g sodium bicarbonate to 20 mL white vinegar, or a salt solution (1.5 g sodium chloride in 20 mL water) did not significantly affect the glycemic response to the mixed meal.[48] Separate placebo-controlled trials have corroborated the meal-time, antiglycemic effects of 20 g vinegar in healthy adults.[49-51]

While compiling a glycemic index (GI) table for 32 common Japanese foods, Sugiyama and colleagues[52] documented that the addition of vinegar or pickled foods to rice (eg, sushi) decreased the GI of rice by 20% to 35%. In these trials, healthy fasted subjects ingested the reference and test foods, each containing 50 g carbohydrate, on random days, and the food GI was calculated using the areas under the 2-hour blood glucose response curves. In the vinegar-containing foods, the amount of acetic acid was estimated to be 0.3-2.3 g, an amount similar to that found in 20 g vinegar (approximately 1 g). Ostman and colleagues[53] reported that substitution of a pickled cucumber (1.6 g acetic acid) for a fresh cucumber (0 g acetic acid) in a test meal (bread, butter, and yogurt) reduced meal GI by over 30%[53] in healthy subjects.

Recently, the antiglycemic property of vinegar was demonstrated to extend to individuals with marked insulin resistance or type 2 diabetes.[54] In this crossover trial, individuals with insulin resistance (n = 11, fasting insulin concentrations greater than 20 mU/mL) or with diagnosed type 2 diabetes (n = 10) consumed a vinegar test drink (20 g vinegar, 40 g water, 1 tsp saccharine) or placebo immediately before the consumption of a mixed meal (87 g total carbohydrate). In the insulin-resistant subjects, vinegar ingestion reduced postprandial glycemia 64% as compared with placebo values (P = .014) and improved postprandial insulin sensitivity by 34% (P= .01). In individuals with type 2 diabetes, vinegar ingestion was less effective at reducing mealtime glycemia (-17%, P = .149); however, vinegar ingestion was associated with a slight improvement in postprandial insulin sensitivity in these subjects (+19%, P = .07).[54] The lack of a significant effect of vinegar on mealtime glycemia in the type 2 diabetics may be related to the use of venous blood sampling in this trial. Greater within-subject variation in glucose concentrations are noted for venous blood as compared with capillary blood; moreover, the concentration of glucose in venous blood is lower than that in capillary blood. Thus, capillary blood sampling is preferred for determining the glycemic response to food.[55]

The marked antiglycemic effect of vinegar in insulin-resistant subjects is noteworthy and may have important implications. Multicenter trials have demonstrated that treatment with antiglycemic pharmaceuticals (metformin or acarbose) slowed the progression to diabetes in high-risk individuals[56,57]; moreover, because these drugs improved insulin sensitivity, the probability that individuals with impaired glucose tolerance would revert to a normal, glucose-tolerant state over time was increased.[57]

In healthy subjects, Ostman and colleagues[58] demonstrated that acetic acid had a dose-response effect on postprandial glycemia and insulinemia. Subjects consumed white bread (50 g carbohydrate) alone or with 3 portions of vinegar containing 1.1, 1.4, or 1.7 g acetic acid. At 30 minutes post-meal, blood glucose concentrations were significantly reduced by all concentrations of acetic acid as compared with the control value, and a negative linear relationship was calculated between blood glucose concentrations and the acetic acid content of the meal (r = -0.47, P = .001). Subjects were also asked to rate feelings of hunger/satiety on a scale ranging from extreme hunger (-10) to extreme satiety (+10) before meal consumption and at 15-minute intervals after the meal. Bread consumption alone scored the lowest rating of satiety (calculated as area under the curve from time 0-120 minutes). Feelings of satiety increased when vinegar was ingested with the bread, and a linear relationship was observed between satiety and the acetic acid content of the test meals (r = 0.41, P = .004).[58]

In a separate trial, healthy adult women consumed fewer total calories on days that vinegar was ingested at the morning meal.[50] In this trial, which used a blinded, randomized, placebo-controlled, crossover design, fasting participants consumed a test drink (placebo or vinegar) followed by the test meal composed of a buttered bagel and orange juice (87 g carbohydrate). Blood samples were collected for 1 hour after the meal. At the end of testing, participants were allowed to follow their normal activities and eating patterns the remainder of the day, but they were instructed to record food and beverage consumption until bedtime. Vinegar ingestion, as compared with placebo, reduced the 60-minute glucose response to the test meal (-54%, P < .05) and weakly affected later energy consumption (-200 kilocalories, P = .111). Regression analyses indicated that 60-minute glucose responses to test meals explained 11% to 16% of the variance in later energy consumption (P< .05).[50] Thus, vinegar may affect satiety by reducing the meal-time glycemic load. Of 20 studies published between 1977 and 1999, 16 demonstrated that low-glycemic index foods promoted postmeal satiety and/or reduced subsequent hunger.[59]

It is not known how vinegar alters meal-induced glycemia, but several mechanisms have been proposed. Ogawa and colleagues examined the effects of acetic acid and other organic acids on disaccharidase activity in Caco-2 cells.[60] Acetic acid (5 mmol/L) suppressed sucrase, lactase, and maltase activities in concentration- and time-dependent manners as compared with control values, but the other organic acids (eg, citric, succinic, L-maric, and L-lactic acids) did not suppress enzyme activities. Because acetic acid treatment did not affect the de-novo synthesis of the sucrase-isomaltase complex at either the transcriptional or translational levels, the investigators concluded that the suppressive effect of acetic acid likely occurs during the posttranslational processing of the enzyme complex.[60] Of note, the lay literature has long proclaimed that vinegar interferes with starch digestion and should be avoided at meal times.[61]

Several investigations examined whether delayed gastric emptying contributed to the antiglycemic effect of vinegar. Using noninvasive ultrasonography, Brighenti and colleagues[50] did not observe a difference in gastric emptying rates in healthy subjects consuming bread (50 g carbohydrate) in association with acetic acid (ie, vinegar) vs sodium acetate (ie, vinegar neutralized by the addition of sodium bicarbonate); however, a significant difference in post-meal glycemia was noted between treatments with the acetic acid treatment lowering glycemia by 31.4%. In a later study, Liljeberg and Bjorck[62] added paracetamol to the bread test meal to permit indirect measurement of the gastric emptying rate. Compared with reference values, postmeal serum glucose and paracetamol concentrations were reduced significantly when the test meal was consumed with vinegar. The results of this study should be carefully considered, however, because paracetamol levels in blood may be affected by food factors and other gastrointestinal events. In rats fed experimental diets containing the indigestible marker polyethylenglycol and varying concentrations of acetic acid (0, 4, 8, 16 g acetic acid /100 g diet), dietary acetic acid did not alter gastric emptying, the rate of food intake, or glucose absorption.[63]

[Struct09]

Thanks for posting, very interesting indeed.

So how many factors contribute to the overall GI of a meal now? Next thing you know we'll see an article named "Sneezing & Blood Glucose Control".

[M.J.H.]

I agree, I found apple cider vinegar particularly effective during carb-up/refeeds, though.

[grapemaster]

Originally Posted by M.J.H.

I agree, I found apple cider vinegar particularly effective during carb-up/refeeds, though.

i used to use that too, but thought it was just placebo... maybe there is something more to it.

[xenithon]

Best thing I have found....before any high carb meal, I have a cup of water with a tablespoon of ACV, lots and lots of cinammon, and sweetener.

[WannaBeModel]

Apple cider vinegar is a great nutrient partitioner. I used to take it before high carb meals. If you can't stand the flavor, a good R-ALA product will have the exact same effect without having to suffer through drinking vinegar.

I suggest taking it 15-30 minutes before your postworkout meal as well. It will further enhance nutrient partioning effects of training.

[Crunchbar]

can u have vinagar during the meal aka with the food.???? or does it have to be before the m,eal and alone.?

[Skinnyguy12]

I would love to hear Allan's opinion on this!!!

[rock_ten]

everyone interested, search on m&m forums too, this topic has been discussed a lot there too.

[New York]

I was told to do it before all carb meals by more then one BB.
I have not done it lately. but it did seem to work/I just mixed it in with crystal lite.

[LR3]

Originally Posted by Crunchbar

can u have vinagar during the meal aka with the food.???? or does it have to be before the m,eal and alone.?

sounds like it helps if taken during the meal as well, from the sushi example where they mention eating pickled foods. but sounds like the study was more focused on taking it right before a meal.

[LR3]

Originally Posted by Struct09

Thanks for posting, very interesting indeed.

So how many factors contribute to the overall GI of a meal now? Next thing you know we'll see an article named "Sneezing & Blood Glucose Control".

no problem, glad to put the info out there.

i am pretty amazed at the number of things that effect growth hormone secretion (sleep, exercise, amino acids and a variety of different drugs).

[grapemaster]

is r-ala really that good? i.e. difference making??? i've read its almost on the level of having whey/multi/fish oil/creatine

[WannaBeModel]

Originally Posted by grapemaster

is r-ala really that good? i.e. difference making??? i've read its almost on the level of having whey/multi/fish oil/creatine

Yep. If you insulin resistence is high, it would be a great benefit to your current supplementation.

Do be careful when taking it as taking more than necessary or taking it when not ingesting carbohydrates will drop energy levels and give the feeling of hypoglycemic shock.

[grapemaster]

Originally Posted by WannaBeModel

Yep. If you insulin resistence is high, it would be a great benefit to your current supplementation.

Do be careful when taking it as taking more than necessary or taking it when not ingesting carbohydrates will drop energy levels and give the feeling of hypoglycemic shock.

yeh, i dont respond to carbs really well (highs/lows), my mom is diabetic (not fat) and dad also has blood sugar problems in the past.

[Skinnyguy12]

I just bought some apple cider vinegar anyone know how much I should take, and how long before my meal

[Skinnyguy12]

anyone?

[WannaBeModel]

1 tablespoon 30 minutes prior.

[rock_ten]

id drink a good 50-100ml tbh

[New York]

60ml (= 4 tablespoons)
30 minutes before a big carb meal

[Skinnyguy12]

I took 4 tablespoons mixed with some cinamon and spleda half an hour before dinner tonight, and I def. feel like it helps to keep energy levels more steady. I am gonna try this for a week and I'll let you guys know. I will be doing it just twice a day 1 once before breakfast which is my big carb meal and once before my post workout meal which is my other big carb meal.

[LR3]

Originally Posted by Skinnyguy12

I just bought some apple cider vinegar anyone know how much I should take, and how long before my meal

i read two tablespoons were used in one study--or about 1 oz. i believe it should be taken should take right before the meal. have a chaser, it is not the most pleasant stuff to drink straight. i find doing it like a shot, and chasing with juice helps minimize the amount of time the taste is in your mouth... if you try to dilute it with water, the taste is still pretty strong and it takes longer to get it down.

[Goodfella213]

ttt

[Skinnyguy12]

well I am on my second day of doing this trial, and I must say I def. feel like it helps stablize my energy levels(it may be just in my head). but I used to get tired after I ate my 1 and 1/4 cup of oatmeal at breakfast now I seem to have more steady enegy. we will see

[rock_ten]

Originally Posted by LR3

if you try to dilute it with water, the taste is still pretty strong and it takes longer to get it down.

hah yea, diluting things to try to ameliorate their horrendous taste rarely works. Just down it. I had 60ml of apple cider vinegar today, its fine though tbh. Just makes you go GNAAGHHH afterwards

[Skorpius]

For a while I was taking a shot of white distilled vinegar post-workout to help stave off DOMS per something I read on a few boards. Mixing it with a little V8 helped get it down, though I did take it straight too. Was like getting punched in the face.