He vinegartogether with the lemon and the eggit is one of those foods that often star in many of those express advice on health that are popular in social networks such as Tik tok either Instagram. However, many of these recommendations are not only inaccurate but are often wrong, because not everything is valid and the advice is valid if it is done in any way. In fact, to be able to affirm that the consumption of vinegar or, specifically, the consumption of a tablespoon of vinegar before meals can have health benefits, we must specify what type of vinegar we are talking about. That is why the first thing that must be taken into account, as clarified by the dietitian-nutritionist Blanca García-Orea Haro (@blancanutri), is that the type of vinegar that really reports benefits thanks to fermentation is the «without filtering vinegar». It can be acquired in virtually any supermarket, it can be chosen as apple, cider, wine … you just have to look at the “without filtering” in the bottle or on the label.
As for the containerideal is to avoid plastic because it can alter the taste and quality over time due to the substances that the plastic releases. When differentiating it from other types of vinegar, it has the peculiarity that it is possible that it contains arrows that, as García-Orea points out, are gelatinous substances formed by bacteria and levadores that intervene precisely in the fermentation process.
Some of the properties of this without filter vinegar, according to the expert, are: regulate blood glucoseprovides effect bacteria Probiotiche is rich in Butirate (anti -inflammatory and with the capacity to improve intestinal permeability and microbiota), it increases the absorption of iron And other minerals, is antimicrobialimproves the digestion (Acidify the pH of the stomach) and is a good preservative.
One of the most interesting benefits it contributes is, therefore, that allows releasing glucose more slowly And that helps to make faster absorption by the muscles, “so there will be less free glucose in the body and we will need less insulin, which will contribute to the glucose peak will be lower,” reveals the dietitian-nutritionist of @Clinicas.seguraclinic specialized in digestive. This mechanism occurs, as the expert explains, because the acetic acid containing the vinegar temporarily deactivates the alpha-amylase enzyme, which is the one that converts the starches into sugars in the mouth. “In this way, sugar and starch become more slowly glucose and glucose reaches us to the body in a softest way,” he says. But also the acetic acid It helps the muscle to make glycogen faster, so glucose absorption is even more efficient.
García-Orea clarifies, however, that it is true that this mechanism for glucose regulation serves any vinegar (except Modena’s and the like), but that if it is also a vinegar “without filtering” the equation is completed because with a Only the product is achieved the benefits cited.
Another aspect that usually attracts attention is the statement that vinegar helps Acidify the stomach pH. In fact, as the nutritionist clarifies, this is not talking about the acidification of the blood pH, as is often wrongly pointed out, but that acidification of the stomach pH simply contributes to improving the digestions and a better one Absorption of vitamins and minerals.
How to take vinegar to have benefits
To take advantage of the nutritionist, who often shares his challenges of nutrition and exercise both on his Instagram account @blancanutri and in @viasanatio advises to follow these consumption guidelines: 1 tablespoon diluted vinegar in 2-3 water fingersjust before food, and between 1 and 2 times a day. “Although once a day it would be enough,” he clarifies.
In this sense, the expert explains that the consumption of this tablespoon has more effect on glucose regulation if taken before a meal rich in carbohydrates with starch (pasta, legume, potato, sweet potato ..) or rich in sugars .
When should not be consumed
If eosinophilic gastritis, gastric ulcers or severe reflux is suffered, vinegar consumption is not advisable. And in the case of the gastritis Chronicle can be consumed whenever there is no very pronounced reflux.
It is not advisable in the event that there are low levels of potassium in the blood, nor if you have histamine High blood. “In the latter case it would not be advisable to consume fermented,” reveals @blancanutri.
It could have an erosive effect of enamel In case it was consumed in large quantities, frequently and if after consuming it you will not eat anything else. In this case, if it would be better to drink it with Pajita to avoid damaging the enamel.
Can vinegar be taken in pregnancy?
Although vinegar is not pasteurized The dietitian-nutritionist explains that it is one of the few products that can be consumed in pregnancy because it has such an acidic pH that does not let in pathogens.
«The reason why pasteurized (and non -crude) products are recommended in pregnancy is because of the risk of bacteria such as listeria or any other pathogenic microorganism. But the vinegar has a pH less than 3.5, so pathogens cannot survive in the product, so pregnant women can take it without problem, ”says García-Orea.
What happens if you have fructose intolerance?
If you are fructose intolerant It is likely that you know that the apple is one of the richest foods in fructose and consequently, worse tolerated. However, as García-Orea clarifies you can use apple vinegar without problem because Yeasts present in the vinegar are responsible for using the sugars present in the apple (fructose and sorbitol) to produce ethanol and in a subsequent fermentation Bacteria will transform ethanol into acetic acid. In this way that step will make apple vinegar contain fructose once the yeasts have transformed it thanks to the fermentation process.
Why does the vinegar not expire?
Vinegar has been used for centuries as a natural method for Keep food in times when there were no refrigerators or other modern food conservation methods. So the vinegar has no expiration date (if preferred consumption) and can be kept in good condition indefinitely as long as it has been stored correctly.
It is true that, as Blanca García-Orea Haro clarifies beyond his preferential consumption date, his flavor and quality They can change over time for factors such as light or air. Vinegar is sensitive to light and heat, so the ideal is to store it in a cool, dry and dark place. In a pantry of these characteristics it can be kept in good condition. In addition, it is not necessary to refrigerate vinegar because its acidity acts as a natural preservative.
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