We already know eating excessive sugar leads to weight gain. With food industries working against us by adding more unnecessary sugar to our diet, we need to start eating smarter. It’s nearly impossible to not consume added sugars with the standard American diet, as it’s mostly composed of processed foods that are low in fiber and high in sugar. So what can you do about how the sugar is being absorbed in your body? Stick with me, I’m bringing it back to my anatomy & chemistry days.

To lose weight, we need to break the cycle of fat storage. Weight gain occurs from excess sugar being stored in fat cells. Carbohydrates are notorious for causing blood sugar to elevate. When blood sugar rises, insulin spikes, causing increased fat storage and weight gain. To break the cycle of weight gain we must prevent constant high blood sugar spikes.

Insulin is the hormone we need to reduce to stop gaining weight. The goal for weight loss is to balance blood sugar levels to reduce insulin surges.

Reducing carbohydrate intake helps with weight loss, this we know. But, what if there was an ingredient that modifies the way we process and absorb our food? Well, there is! In fact, there are two that you should be adding to your diet to help you slim down.

It’s All About Fiber & Vinegar

Fiber slows down digestion which keeps you fuller longer. A diet rich in fiber allows carbs to be broken down much slower. Sugar is absorbed into the bloodstream at a very quick rate without fiber.

Adding fiber to a carbohydrate meal will slow the absorption rate, thus reducing the load of insulin needed. Less insulin equals less weight gain. It’s so powerful that fiber is considered a protective agent against obesity. So make fiber your friend and add more in your diet.

The goal for weight loss is to balance blood sugars to reduce insulin surges” 

The other agent that protects against obesity is Vinegar. Vinegar helps to block and slow down the absorption of carbs. Similar in the way fiber slows digestion, vinegar does this and more. Vinegar has been shown to help regulate blood sugar levels as well as appetite suppression. 

Apple cider vinegar (ACV) is beneficial to your health. If you’ve ever shopped for ACV you’ve probably seen with and without “the mother”. ACV with “the mother” means that this pure vinegar is unrefined and unfiltered allowing it to stay in its natural state. Adding vinegar to recipes helps to significantly reduce the glycemic index of your entire meal.  An ACV shot before a meal and bedtime can help balance blood sugar levels and suppress your appetite.

I know, it’s not as appetizing, but there are some tricks you can do to make it easier to get down. You can make your own ACV shots more palatable by diluting ACV in warm water and adding lemon juice before a meal and at bedtime. 

File:Vinegar with the mother.jpg - Wikimedia Commons

ACV can help with: 

  • Weight loss
  • Blood Sugar Regulation
  • Indigestion/Digestion
  • Acid Reflux
  • Bloating 

Your goal is to add more Fiber and Vinegar to your diet. See where can you add more veggies into your favorite meals and top them off with some Parmesan cheese and a balsamic vinegar glaze. Yum!

I like to add ACV, red wine vinegar, or balsamic vinegar to my favorite recipes. Try adding a small amount of ACV to season chicken or pork chops and serve over fresh greens with balsamic glaze! It’s delicious!

Or you can get creative and make your own salad dressing. Here’s my recipe:

Ingredients:

  1. ¼ cup extra-virgin olive oil
  2. ¼ cup ACV
  3. 1 tsp maple syrup, or honey
  4. 1 garlic clove, grated
  5. ¼ tsp Dijon mustard
  6. ¼ tsp sea salt
  7. black pepper to taste

Making the Magic:

  • Whisk together the ACV, maple syrup (or honey), garlic, mustard, salt, and pepper
  • Drizzle in olive oil while continuing to whisk until the dressing is fully mixed. An easier way is to just put everything in a tight lid jar and shake vigorously
  • Pour over fresh greens and enjoy!