As the majority of my faithful readers are aware, I am dedicated to assisting diabetics in discovering secure, non-drug methods of decreasing their blood sugar. Use of vinegar in meals or as a supplement to a healthy diet, exercise, and stress management is one promising and easy strategy. But is consuming vinegar or adding extra vinegar to food really that simple? How is it possible to employ this basic, low-cost chemical in this manner? I looked over the scientific literature in order to respond to this topic, and I’ve provided a summary of what we currently know below. I hope you are inspired to leave the sweets behind and “go sour instead!
Although this study did not involve diabetics, it clearly indicated that vinegar might help lower blood sugar after meals high in carbs with a high glycemic index. It also supported a basic mechanism of action of vinegar, which may be beneficial to those who have diabetes (e.g., white bread).
What do we now know about vinegar’s effects on diabetics? Go on reading!
When White and Johnston published a short clinical trial in Diabetes Care2 in 2007, I first began to pay attention to the data indicating vinegar can treat diabetes. In their study, people with type 2 diabetes consumed either 2 tablespoons of apple cider vinegar before bedtime or followed a conventional diet plan for two days. The study’s findings showed that people who took the vinegar at night had considerably lower morning fasting blood glucose!
…on what to do to control your blood sugar? Adding (or ingesting) vinegar may help lower your blood sugar and lessen the need for further drugs, despite the fact that it is an acquired taste. Although I wouldn’t encourage you to spend months testing vinegar to see if it would be helpful if your blood sugar is not well controlled, I do believe it is safe and potentially useful enough for a personal experiment.
Several strategies are worthwhile to attempt. The simplest, though not always the most effective, method is to consume 2-3 teaspoons of apple cider vinegar before going to bed. The next morning, carefully monitor your fasting blood sugar levels; if they appear to be falling, keep up the experiment. One word of caution: if you use drugs that are known to cause hypoglycemia (such as insulin and sulfonylureas like Glipizide or Glyburide), you may want to start with a lower dose and gradually raise it once you’ve had a chance to see how it affects you.
Adding vinegar to starchy dishes or taking vinegar with starchy meals is an alternative experiment. Based on the current evidence, this strategy may drop your blood sugars after meals the most (i.e., up to 20% lower), but it does demand more self-discipline and may even involve carrying a small bottle of vinegar with you for those meals out. Be cautious once more if you use insulin, especially during meals or when “sulfonylureas) due to the potential elevated risk of hypoglycemia. bolus insulin) and/or.
If you have a moment, e-mail me your thoughts on any personal vinegar experiments you’ve conducted. I’m curious to hear how they turned out. Until then, pucker up!
- Delayed stomach emptying rate may explain improved glycaemia in healthy participants after a starchy meal with additional vinegar, according to Liljeberg and Bjorck. 1998;52:368–71; European Journal of Clinical Nutrition.
How soon does vinegar reduce blood sugar levels?
Studies on how apple cider vinegar affects blood sugar levels are frequently brief and have inconsistent findings.
The majority of research on apple cider vinegar has focused on its potential to lower blood sugar. Both its long- and short-term impacts were studied in a 2018 study, which discovered that many of the outcomes favored the vinegar-using groups, though frequently not by a substantial margin. Groups had both of the two primary forms of diabetes.
According to the review, after 812 weeks, apple cider vinegar results decreased little but significantly. A person’s blood glucose levels over several weeks or months are reflected in their HbA1c readings.
Short-term blood glucose levels significantly improved in those taking apple cider vinegar 30 minutes after consumption. After this period, though, the disparities between the vinegar and control groups started to disappear.
Other investigations sought to understand the mechanisms underlying this drop in blood sugar levels. One crossover, randomized trial from 2015 hypothesized that apple cider vinegar may enhance the body’s absorption of blood sugar and raise skeletal muscle insulin sensitivity.
Acetic acid, which is present in apple cider vinegar, has been linked by some researchers to a decrease in obesity. However, the effect of vinegar on the body depends on its source, such as apple cider.
A 2017 study on mice revealed that inflammation, body weight, and fat distribution were all decreased in the vinegar-treated animals.
This study highlights the potential pathways that could cause a decline in blood glucose levels following consumption of apple cider vinegar, even if it does not suggest that the same outcomes would hold true in humans.
There have been less specific research conducted on the effects of apple cider vinegar on persons with type 1 diabetes. The most recent study that looked into this concluded that 2 tablespoons of vinegar could help lower hyperglycemia, or high glucose levels, after meals. This study was conducted in 2010.
Apple cider vinegar, however, may exacerbate symptoms, according to an even earlier study from 2007. It might impede the digestive process, which could have an impact on how well insulin-dependent individuals maintain their blood sugar.
Doctors find it challenging to suggest apple cider vinegar as a supplemental intervention for persons with type 1 diabetes because of the conflicting information on the topic and the paucity of recent trials.
Consuming apple cider vinegar, however, is not expected to have a negative impact. Always keep an eye on levels to see if it’s working, then change your diet as necessary.
Does consuming vinegar cause a reduction in blood sugar?
One of vinegar’s most persuasive uses to far is the management of type 2 diabetes.
High blood sugar levels associated with type 2 diabetes are brought on by insulin resistance or an inability to produce enough insulin (6).
While some experts believe that excessive blood sugar levels are a crucial factor in aging and a number of chronic diseases, people without diabetes can still benefit from maintaining normal blood sugar levels.
Avoiding refined carbohydrates and sugar is the healthiest and most effective approach to control blood sugar levels, but apple cider vinegar may also be helpful.
According to research, vinegar has the following advantages for insulin and blood sugar levels:
- During a high-carb meal, vinegar, according to a small research, may increase insulin sensitivity by 1934% and dramatically reduce blood sugar and insulin response (7).
- In a small research with five healthy participants, vinegar lowered blood sugar levels after 50 grams of white bread by 31.4%. (8).
- Two tablespoons of apple cider vinegar taken before bedtime lowered fasting blood sugar by 4% the next morning, according to a small trial on diabetics (9).
- In numerous additional human trials, vinegar has been shown to enhance insulin action and reduce post-meal blood sugar levels (10, 11).
People should not substitute unproven health products for medical care, according to the National Centers for Complementary and Integrative Health (NCCIH) (12).
Before increasing your intake of any form of vinegar, see your doctor if you’re currently using blood-sugar-lowering medication.
Apple cider vinegar has demonstrated excellent potential for enhancing insulin sensitivity and assisting in reducing blood sugar spikes after meals.
Which vinegar lowers sugar the best?
Vinegar may be used for so many things, including cleaning and canning. But if you have diabetes, it’s extremely helpful. Learning which vinegar to use for cooking, salad dressing, and blood glucose control is the issue. We have more varieties of vinegar than we can count because people have been using it for at least 5,000 years. These are the ones that diabetics need to be aware of.
This kind of vinegar is the most accessible and least priced. Also, it is the most versatile. Distilled white vinegar has the strongest flavor since it is the most acidic. The clean, crisp flavor complements salads, marinades, and many recipes, even though people use it more frequently as a folk cure, cleaner, disinfectant, insecticide, and in their laundry than in cooking.
Although it is more expensive than distilled white vinegar, this variety is the second most popular in our kitchens for good reason. Apple cider vinegar that has not been filtered tastes excellent and maybe offers several health benefits. Any sour greens you may enjoy in your salads hold up nicely against this robust brown vinegar. I mostly use organic, raw, unfiltered, unpasteurized apple cider vinegar.
Since red or white wine vinegars are less acidic than distilled white or apple cider vinegars, many people favor them. These robust vinegars are just as effective as apple cider vinegar at enhancing the flavor of the salad greens. A couple of the best specialized wine vinegars are champagne and sherry. Any of these wine vinegars can be used to flavor soups or chili or to make marinades.
While adding freshness, this vinegar has a lesser acidity than wine vinegar. Sesame oil and rice vinegar go along nicely. Japanese rice vinegar, which is most frequently used in Asian cuisine, has a sweet, mild flavor that you can enjoy in vinaigrette or a stir-fry. The taste of Chinese rice vinegar is a little bit harsher. Due to its additional sugar, seasoned rice vinegar may be best avoided if you have diabetes.
There are just a few places in Italy where real balsamic vinegar is produced, and it doesn’t contain balsam, a pungent resin. “Cureative vinegar” is what balsamic vinegar is. Keep this vinegar for special occasions, such as when you want to drizzle it over fresh strawberries. You should use less of it because it contains the most calories and carbs of all the vinegars. Balsamic vinegar has 3 grams of carbs per tablespoon. Real balsamic vinegar may be horribly pricey as well.
Vinegar can lower blood sugar levels, according to several studies that I’ve written about in the past and another that was published in the European Journal of Clinical Nutrition. Additionally, according to this journal paper, a little vinegar can help you feel more satisfied.
With a little vinegar, you might be able to lessen the “dawn phenomenon,” or the spike in blood sugar that occurs before breakfast.
There are numerous excellent recipes for utilizing vinegar in your favorite cuisine at Berkeley Wellness. I particularly like their instructions for How to Steam an Artichoke, which includes specialty tarragon vinegar made by infusing the tarragon herb into various types of vinegar, Green Beans With Fresh Tomatoes and Basil, which uses red wine vinegar, and Sweet & Sour Peanut Sauce, which calls for rice vinegar or cider vinegar.
In the unlikely event that you run out of every kind of vinegar, your pantry or garden may contain a suitable replacement. Although each of these sour citrus fruits contains carbohydrates, most lemons and limes have an acidity level comparable to that of vinegar. Additionally, because of their strength, you only need to use half as much juice as vinegar.
Aside from the numerous wonderful uses for each of these varieties of vinegar, keep in mind that, with the exception of seasoned and balsamic vinegars, vinegars are often low in carbs and calories. It is one of our few free foods as a result. It doesn’t spoil and doesn’t require refrigeration. It is a commonplace commodity that is even more affordable per ounce and is just as useful as WD-40 or duct tape. Consider it a dietary mainstay.