Apple cider vinegar can be taken in many different ways as well as at different times of the day. This means it can be hard for those wanting to try it to know when to consume it. David Wiener, Training Specialist at Al-based fitness and lifestyle coaching app Freeletics has shared his tips with the Express.co.uk on how consuming the drink with a high-carb meal could provide your body with the most benefits due to a number of different factors.
David explains: “Apple cider vinegar has become increasingly popular over recent years. But there is conflicting information out there on its benefits and the best way to consume it.
“Apple cider vinegar has been used as an at home remedy for years and has a high percentage of acetic acid which boasts a wide range of antimicrobial and antioxidant benefits.”
The acetic acid in apple cider vinegar is known to aid weight loss in several different ways.
This includes lowering blood sugar levels which can help aid weight loss.
David says: “acetic acid improves the ability of the liver and muscles to take up sugar from the blood.”
He also explains how the health tonic can help decrease insulin levels by reducing the ratio of insulin to glucagon.
Insulin works to decrease blood sugar levels by moving glucose out of the blood and into neighbouring cells where it can be used directly as fuel or stored as body fat.
A higher level of insulin also prevents fat from being broken down for energy.
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The expert says that apple cider can help weight loss by boosting the metabolism.
He explains it: “Increases the enzyme AMPK, which also contributes to fat burning and decreases fat and sugar production in the liver.”
The condiment can also reduce fat storage by increasing the activity of genes that reduce belly fat storage and liver fat.
One of the main benefits of consuming apple cider vinegar is that it can help with suppressing appetite.
David says: “Acetic acid has been linked to the ability to control appetite which leads to reduced food intake.”
Suppressing your appetite can help you to eat less calories throughout the day which means you will be in a calorie deficit, a state you must be in to lose any amount of weight.
This means you must be burning more calories than you are consuming and ultimately you can do that by eating less food.
The training specialist explains that weight loss is not the only benefit that stems from consuming apple cider vinegar.
He says: “By adding vinegar to a high-carb meal it has been shown to improve the body’s insulin sensitivity.”
Insulin sensitivity refers to how sensitive the body’s cells are in response to insulin.
High insulin sensitivity allows the cells of the body to use blood glucose more effectively, reducing blood sugar.
The condiment can also help reduce cholesterol levels which is good for those with type 2 diabetes.
David says: “It can increase the “good” HDL cholesterol levels and reduce the “bad” LDL cholesterol and triglycerides.”
The expert shares how consuming a small amount of the vinegar alongside a carb-heavy meal may be the best option for those wanting to lose weight.
He explains: “Consuming 2-3 tablespoons of apple cider vinegar alongside your morning meal or with a high-carb meal, could potentially provide your body with the most benefits.
“This is because taking it at the same time as a meal has shown to significantly lower blood sugar and insulin levels after eating, and can increase feelings of fullness and lead to people eating around 200-300 fewer calories per day.”
However, it is always recommended to dilute the vinegar into water because it is very acidic meaning it can cause harm to the tooth enamel.
Diluting it in water will also disguise the strong taste that the vinegar has.
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