Asabi” from Korea is the best for preventing New Year’s weight gain⁉ A nutritionist reveals the secret technique to reduce visceral fat with a tablespoon a day.
A diet method called “Asabi (Apple Cider Vinegar)” is now spreading mainly on TikTok and Instagram.
While the ease of drinking apple cider vinegar and word-of-mouth testimonials are spreading one after another, some are questioning whether it is really effective and whether they are not just following a fad.
In this issue, we asked Ayako Sekiguchi, a nutritionist, whether there is any scientific support for the much-talked-about “asabi,” and what practical points should be considered in order to take it in a healthy manner.
The true nature of “Asabi,” an explosive boom on social networking sites
The Korean diet “Asabi” has become a hot topic on SNS, with postings such as “Korean idol lost a lot of weight” and “I had a drink at night and it made me feel as if I had never had an explosive dinner before.
At first glance, it appears that a new slimming technique has appeared, but Asabi is an abbreviation for Apple Cider Vinegar. In other words, it is based on “apple cider vinegar,” a seasoning with which we are all familiar.
The name alone may sound like a new health product, but apple cider vinegar itself is a food that has been known for a long time. In fact, there have been several apple cider vinegar booms in the past.
Ayako Sekiguchi, a registered dietitian, explains. So, why is apple cider vinegar now attracting attention again under the name “asabi”?
The key point is that the way in which it is used has changed. Asabi can be enjoyed as a dessert, as a drink or as a jelly, and there are many variations in taste, making it easier to continue using. This is probably the reason why it is accepted by the younger generation.
In fact, a look at social networking sites reveals posts of people enjoying asabi jelly as an after-dinner dessert and many colorful flavored apple cider vinegar drinks. It seems to be accepted by the younger generation as a healthy yet “attractive” item.
Data shows the impact of “1 tablespoon
Asabi (apple cider vinegar) is popular as a handy drink and jelly. So how true are the claims on social networking sites that “you can lose weight just by drinking it”?
Sekiguchi says, “It is not accurate to say that you can lose weight drastically, but it is true that data has shown changes in the body when a certain amount of vinegar is consumed continuously.”
According to Sekiguchi, clinical trials on Japanese subjects have also shown that continuous consumption of vinegar may affect obesity-related indices. In a 12-week study conducted by Mitsukan on obese individuals, weight, abdominal circumference, BMI, visceral fat area, and blood triglycerides were reported to be lower in the group that consumed the vinegar-containing beverage than in the placebo group.
The dosage is about 1 to 2 tablespoons per day, and it is believed that continued consumption of this dosage will have realistic effects. The important point here, however, is that it is not “special because it is apple cider vinegar.
The point is the ‘acetic acid’ contained in vinegar. This is not limited to apple cider vinegar, but is also found in rice vinegar and black vinegar. Since the main ingredient is the same, the function is basically the same.
Based on research to date, acetic acid is thought to have the following functions.
(1) Changes in indices related to visceral fat
There have been reports of improvements in numerical values related to visceral fat with continuous intake. Visceral fat is believed to be reduced before subcutaneous fat, and is likely to appear as the first change in dieting as a preliminary step to a major change in body weight.
(2) Gently increases blood glucose levels.
Acetic acid has the effect of slowing down the movement of contents from the stomach to the intestines. As a result, blood glucose levels are less likely to spike, making it easier to suppress hunger after a meal.
On the other hand, apple cider vinegar also has its own unique benefits.
It contains potassium derived from apples. In terms of anti-swelling and blood pressure care, this is a reason to choose apple cider vinegar. Another advantage of apple cider vinegar is that it is fruity and easy to drink, making it easy to make a habit of.
However, there is a caveat.
Some commercial apple cider vinegar drinks contain added fructose dextrose or sugar. If you are trying to lose weight, these ingredients may have the opposite effect.
The more one pursues ease of drinking, the more sugar is added, which may diminish the expected effects of the drink. If you are planning to take Asabi, it is essential to check the ingredients label.
Dangerous ways to drink apple cider vinegar
Although apple cider vinegar has been scientifically shown to have certain effects, its benefits will not be fully realized if it is consumed in the wrong way. We asked Mr. Sekiguchi about five important points to keep in mind when practicing apple cider vinegar.
(1) Drink before breakfast. (1) Drink in the morning rather than at night.
If you raise blood glucose levels slowly at breakfast, the effect will continue until lunch. On the other hand, if you skip breakfast or, conversely, eat something sweet to spike blood glucose levels in the morning, blood glucose levels are likely to rise quickly at lunch. Since blood glucose levels are easily affected by the contents of the meal immediately before lunch, drinking apple cider vinegar in the morning will help “build a foundation to prevent wild fluctuations in blood glucose levels throughout the day.
(2) Undiluted vinegar is a no-no! Make sure to dilute it 5 to 10 times.
Because apple cider vinegar is highly acidic, drinking it undiluted can irritate the stomach and esophagus, which can cause physical discomfort. Be sure to dilute it 5 to 10 times with water or soda water. (2) “Diluting with soda water will also make you feel full more easily.
(3) Take “1 tablespoon” every day.
(3) Continue to take “1 tablespoon” every day. The amount used in research is about 1 to 2 tablespoons per day. The first point is to make it a habit to take one cup every day. It will be easier to feel the effects if you use ‘changes in the body,’ such as visceral fat percentage, as an indicator rather than body weight.”
(4) Choose “pure apple cider vinegar. (4) Choose “pure apple cider vinegar” and avoid sweet commercial drinks.
Some commercial drinks contain added fructose dextrose or sugar. If you are trying to lose weight, avoid sweetened drinks and choose pure apple cider vinegar (brewed vinegar) with only “apple” listed as an ingredient.
(5) “Nigori” is a sign of residual fermentation-derived ingredients.
The nigori that settles at the bottom of the bottle contains fermentation-derived ingredients such as yeast and acetic acid bacteria. Shake the bottle lightly before drinking for more effective consumption.
The benefits of apple cider vinegar are not limited to weight control. Sekiguchi emphasizes the “anti-aging” aspect.
If blood glucose levels remain high, an aging phenomenon called glycation (AGE) is likely to occur. Therefore, it is important from an anti-aging perspective to keep blood glucose levels at a moderate level.
Can you “pretend” that you never had an explosive meal?
During the year-end and New Year’s holidays, we tend to consume a lot of sugar and alcohol, such as osechi dishes, rice cakes, and alcohol. Mr. Sekiguchi suggested that it is precisely at these times that apple cider vinegar should be taken in a “no-frills” way.
He said, “This is the time of year when it is more important to know how to get along with year-end and New Year’s parties than to put up with them. Try using apple cider vinegar as a ‘regulator’ during the year-end and New Year’s holidays.”
Here are five methods that can be practiced without special preparation.
(1) “As a chaser” between drinks
During year-end and New Year’s parties, when alcohol consumption increases, simply drink diluted apple cider vinegar as a chaser between drinks. 1-2 tablespoons a day is sufficient, and carrying it in a plastic bottle makes it easy to take on the go.
(2) “Oyakitate” apple cider vinegar by simply adding it to food.
If you don’t have time to cook from scratch, you can simply add apple cider vinegar to your salad after pouring on the commercial dressing.
(3) Take in naturally with namasu and karami-mochi
This is a great match with the classic New Year’s dish. Just a small amount poured over namasu or karami rice cakes can help reduce the rise in blood glucose levels of the rice cakes, while at the same time providing a refreshing taste.
(4) “Daikon apple cider vinegar” the morning after overeating
If you ate too much the day before, we recommend sliced daikon with apple cider vinegar. It is good for resetting the gastrointestinal tract, and since it can be made and left over, it is suitable as a reserve dish for the end of the year and the beginning of the new year.
(5) Cold winter soups
We recommend adding apple cider vinegar to hot soups such as hot and sour soup. It stimulates blood flow and warms the body. Even people who don’t like to drink can take it without difficulty.
Apple cider vinegar is not as flashy as the words on social networking sites that claim to “lose weight fast. Even so, it certainly had the power to return the disordered eating habits of the year-end and New Year’s holidays to normal.
Always have a bowl of vinegar and a bowl of vinegared food on hand.
The clue to preventing New Year’s weight gain was not a fashionable tip, but a surprisingly familiar habit.
Ayako Sekiguchi is a nutritionist and cookery researcher. She runs the YouTube channel “Ayako Sekiguchi’s Wellness Kitchen,” which has about 670,000 registered users. She supports healthy lifestyles for people of all ages with her correct knowledge of food and nutrition and practical recipes.
Interview and text by： Motoko Abekawa
Motoko Abekawa works as a freelance writer mainly for the web. She is also involved in the production of books and corporate PR magazines. She does not specialize in any particular field, but covers a wide range of topics that intrigue her, including history, comedy, health, beauty, travel, gourmet food, and nursing care.
PHOTO： Afro (1st, 3rd, and 5th pictures)