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If you’re looking to shed some bad LB’s then its important to understand how insulin works within your body. Insulin “sensitivity” some mistake as a bad thing but its just the opposite, to be insulin sensitive means your chances of losing body fat easier are much greater.
Many things contribute to your personal insulin sensitivity: nutrition, exercise, lifestyle, genetics.
FACT: You cannot be lean and healthy without being sensitive to insulin.
What is insulin sensitivity?
Insulin sensitivity is simply how the body reacts with insulin production after a meal. Basically to be insulin sensitive means one requires a smaller amounts of insulin to lower blood glucose levels than someone who has low sensitivity or is INSULIN RESISTANT (bad).
One important thing to know is that all foods will stimulate insulin, but not equally. Fats have very little impact on insulin, while proteins only have a moderate one, although some proteins can actually affect insulin as much ad white table sugar, but those are more the exception than the rule. The foods that we need to typically watch the send insulin sky rocketing are those that contain carbohydrates in the form of sugar and starches.
What happens with to much insulin or to many insulin spikes?
Too much insulin, too often or over a too long period of time lead to fat gain, obesity and insulin resistance – insulin resistance can also be Type 2 Diabetes.
One of the best things you can possibly do for your health and to lose fat and stay lean is work on improving your insulin sensitivity.
Over the years science has identified one very simple and underestimated food to both reduce your insulin response to high carb meals and lose body fat: acetic acid, otherwise known as plain old vinegar.
Why can vinegar help improve weight loss?
The very first study on the metabolic impact of vinegar dates as far back as 1988 and since then, many studies have followed that concentrated on blood sugar levels, insulin levels, energy expenditure, satiety and body fat. All showing a positive effect from consuming acetic acid in one form or another. A 2009 Japanese study (1) even showed that there are benefits on body fat, BMI and waist circumference from just 15 ml of vinegar a day on obese subjects. The same year, another study found that post-meal glycemia was reduced when type 2 diabetic subjects consumed vinegar with the meal, but other evidences abound proving that this effect extends to normal healthy subjects as well (2-6). There is even evidence that acetic acid improves satiety, making you eat less.
What’s best, both the consumption of vinegar in the form of condiment such as salad dressing or the consumption of pickled foods can provide these benefits
Overall, the glycemia lowering effect of vinegar seems to be approximately around 20-35%. This is shown to be true both for obese, diabetics and normal healthy subjects. Which is extremely impressive for something you can start doing so easily.
Whether you need to lose some weight, stabilize blood sugar, feel less hungry, or just become healthier overall the simple addition of vinegar to your diet is a simple step to help.
- Kondo et al, Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects, Biosci Biotechnol Biochem. 2009 Aug;73(8):1837-43. Epub 2009 Aug 7
- Brighenti F, Castellani G, Benini L, et al. Effect of neutralized and native vinegar on blood glucose and acetate responses to a mixed meal in healthy subjects. Eur J Clin Nutr. 1995;49:242–247.
- Liljeberg H, Bjorck I. Delayed gastric emptying rate may explain improved glycemia in healthy subjects to a starchy meal with added vinegar. Eur J Clin Nutr. 1998;64:886–893.
- Johnston CS, Buller AJ. Vinegar and peanut products as complementary foods to reduce postprandial glycemia. J Am Diet Assoc. 2005;105:1939–1942.
- Leeman M, Ostman E, Bjorck I. Vinegar dressing and cold storage of potatoes lowers postprandial glycaemic and insulinaemic responses in healthy subjects. Eur J Clin Nutr. 2005;59:1266–1271.
- Ostman E, Granfeldt Y, Persson L, Bjorck I. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. Eur J Clin Nutr. 2005;59:983–988