To the question "Should vinegar drink to control sugar?"We should answer with another: Do you need to control blood glucose?And it is not a silly question, since the oscillations of blood blood glucose are something totally normal, inevitable and that our body manages without less problem if we are healthy.That is, it is not something we have to worry about.
There is a belief that any elevation of glycemia is harmful per se and from there the glycemia peaks are obsessed as if it were something really useful in the general population, or something around which we should focus our attention on a contextthat already enough zancadillas puts us to eat well.
If you have no problem managing glucose, drinking vinegar is not a priority change to introduce in life.Surely there are more relevant things to improve.And if there are not, then you don't need to drink vinegar because you are already doing much more effective in the long term.
And if you already have a problem, be it insulin resistance or a diagnostic diabetes, drinking vinegar is an anecdotal issue that will not improve its pathology and that should not in any way have a special relevance within the measures you taketo control your metabolic management of glucose.
So vinegar affects blood sugar or is it a bully?
Yes, it affects.It is true that vinegar intake reduces postpandrial blood glucose when accompanying complex carbohydrates rich meals.And the latter is important, because if we are going to take it to avoid the glycemia peak after taking a sweet or a soda (rich in simple sugars), it does not work so well.
Vinegar helps in glycemia control mainly through two mechanisms: on the one hand, gastric emptying delays, thus making food slower to the intestine and the digestion process is extended;and on the other because of the effect of acetic acid on the enzymes that hydrolyze carbohydrate chains (separate them into glucose molecules) making it difficult for this to be carried out and, therefore, that the molecules are quickly free to be absorbed.Other more complex mechanisms are also proposed, which apparently are more effective in people who do not suffer diabetes.
It is worth mentioning that these effects have been known for a lot, it is not even remotely a discovery of the last fashion instagrammer that put on a glucometer.Without going any further, the first article cited is 12 years ago, but we can find a lot of scientific literature that speaks of these properties of vinegar.That is, it is a fact known to professionals.
You may be wondering then, and why don't you have been nutritionists recommending for years and sinister people who drink vinegar?
Very simple: because it is one more of the pile of things that can cushion the glycemia curve and it is not that of first choice when we have a patient who needs that control, because we try not to fall into giving deceptively simple solutions to very complex problems,Because we know how to contextualize the messages and because we distinguish tools that we can use promptly of poorly focused solutions.
And that's where I wanted to get there.To the approach.
the "vinegar effect"
Here I will allow myself to steal without contemplations to my friend Aitor his "cinnamon effect", because the truth is that her explanation works exactly the same if we call her "vinegar effect."See the video, they are less than 10 minutes, and they will be very clear as the dissemination misuse of premises that a priori are certain harm more than helps.What is happening with drinking vinegar is a “cinnamon effect” in full rule.
As he says,The main informative error that is committed with this type of ideas is not to contextualize them properly.To imply that drinking vinegar has a crucial or especially relevant function in health and even setting up "methods" that revolve around this practice or that consider it a fundamental pillar is not a good approach, although it starts from a certain premise.But it is very attractive and commercial.Yes indeed.
In practice it is distracting us from truly useful and relevant actions when preventing diseases.In this specific case, to avoid abnormally high glycems, and prevent a future type 2 diabetes, or even improve it if we already suffer from it, make drinking a central axis for it is to divert the attention of the truly useful, thanIt is what we will see in the following section.
more information
It is another example of how based on a true fact (as we have reviewed, it is true that vinegar has an effect on the glycemic curve) the entire health council is twisted by moving the focus where it is not:
More attention is paid to glycemia than to the content of the food.A piece of pastries is not insane just because glycemia rises, but for the ingredients that compose it.If we consume it using strategies so that the glycemia rise is slower, it is still equally insane.
The fruit is not worse than the sausage because the first has a greater impact on glycemia.We run the risk of displacing healthy foods based on little substantiated criteria, or believing that we must take extra precautions (drink vinegar) to consume them.
Controlling the glycemic index is not a valid parameter to determine the appropriate or not of a diet and use that criterion in the choice of food is not a factor that improves cardiovascular or insulin resistance risk.
Prevent or treat type 2 diabetes. Where do you have to point?
In the prevention and treatment of type 2 diabetes, it is not useful to apply an isolated advice or “trick”.It is necessary to change global habits and it is the whole of them that will make a significant improvement in our risk of diabetes, or in its control in the event that we already have it.
There are three main factors that we should attend, and none is to drink vinegar (or take cinnamon):
Lifestyle: The reference guide in the management of diabetes indicates the changes in lifestyle as the most efficient intervention for the improvement of this pathology, with a degree of evidence to (the highest possible).Food, healthy weight and physical activity are indicated as fundamental pillars and specific recommendations are included in this regard.
On food, the guide literally indicates: “The evidence suggests that the global quality of the food consumed […] with emphasis on whole grains, legumes, nuts, fruit, vegetables, and the minimum processed and refined products, is also associatedto a lower risk of type 2 diabetes ″
At no point there is talk of drinking vinegar.If it were a really relevant strategy at the population level, don't you think that the main clinical reference guide would be collected by the mechanism being known for decades?
Genetics: There are people with the greatest predisposition to suffer some concrete pathology and diabetes can be one of them.In that case, prevention plays a crucial role and you have to refer back to the lifestyle, it is what will really help you maintain the risk of everything you can.
Pharmacology: When the pathology is established, pharmacological control with oral antidiabetics, insulin injections or any other strategy that is valued in medical consultation may be necessary.The fact of taking medication does not exempt fromComply with the previous points, which will help the control of the disease, the improvement of symptomatology and the increase in quality of life.
Thus, if you decide to drink vinegar, do it understanding that in a context that does not apply the previous points, it will not be a valid strategy, although it can reduce the glycemia curve at a given time (therefore, you can use it as a specific help).And that if it maintains adequate habits (plus the taking of medicines if it is indicated in your case), drinking vinegar will not make a long -term substantial difference in their risk or handling of both diabetes and other pathologies related to style relatedlife.
And above all, that if he is a healthy person, then his organism is perfectly capable of managing blood glucose variations, which are, on the other hand, totally normal and inevitable, and does not need to worry about them.What will protect you from suffering diabetes in the future is global food and physical activity, not the vinegar you have been drinking to flatten the glycemia climb for eating a banana.
Lucía Martínez Argüelles (@dimequecomes), is dietitian-nutritionist, a master's degree in nutrigenomics and personalized nutrition.He directs the Alleris Center and is the author of several books and the blog www.dimequecomes.com.
Source: Link
