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 favoured 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, randomised trial from 2015 hypothesised 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.
How quickly can apple cider vinegar lower blood sugar levels?
The word vinegar is derived from the French vinaigre, which means sour wine. Almost any fermented carbohydrate can be used to manufacture vinegar; among them are wine, molasses, dates, pears, berries, and apples. Apple cider vinegar is one of the most often used varieties.
There are many advantages to using apple cider vinegar. Its proponents claim it can aid in the fight against diabetes, cancer, heart conditions, high cholesterol, and weight problems and use it for everything from treating hiccups to easing cold symptoms. Some of the benefits are already being confirmed by research, and there is no doubt that apple cider vinegar will be the focus of more studies in the future.
There is proof that fermented foods like apple cider vinegar, which contains lactic or acetic acid, can reduce blood sugar (glucose) by assisting the liver in storing extra glucose. As a result, the body produces and absorbs glucose at a slower rate.
An investigation published in Diabetes Care in 2004 examined the impact of vinegar on post-meal blood glucose levels. After a meal, blood glucose levels were measured one to two hours later. The subjects had Type 2 diabetes, insulin resistance (pre-diabetic), or insulin sensitivity (normal response). They had to consume either apple cider vinegar or water sweetened with a sugar replacement before consuming an orange juice and a buttered bagel. For an hour following their meal, the insulin-resistant group that had consumed the vinegar exhibited greater insulin sensitivity. Although there was a small improvement in the Type 2 diabetes group as well, the insulin resistance and normal insulin response groups experienced the highest changes.
According to this study, apple cider vinegar does appear to dramatically increase post-meal insulin sensitivity in individuals who are insulin resistant, which suggests it may function similarly to anti-diabetic drugs.
According to the American Diabetes Association, vinegar may also improve food quality and aid with digestion. This might be as a result of vinegar’s effect on how quickly food leaves the stomach, which has an impact on insulin and blood sugar.
Actually, a recent Medscape “Ask the Pharmacists” article explained that vinegar’s impact on gastric emptying may be the mechanism underlying its beneficial benefits on insulin response and glycemic response. The article explained:
- A limited number of healthy individuals found that vinegar lowered their insulin response and contains 5% acetic acid.
- A small sample of healthy trial participants who consumed white bread and salad with 5% acetic acid vinegar had a lower glycemic response.
- Five minutes before a meal, a small group of Type 1 diabetes patients consumed vinegar (diluted in water), which decreased their blood glucose by 20%.
However, the majority of the research appear to be rather modest in scope, and the overall findings have been contradictory. Additionally, vinegar might irritate the stomach and make you feel queasy. According to the Medscape article, 1-2 teaspoons of vinegar diluted in water should be consumed no more than twice day. Your teeth’s enamel may be better protected if you use a straw.
Do not use vinegar in place of your medication, despite the fact that it might be helpful. Before using any new health product, natural or not, be proactive and consult your doctor. If you take apple cider vinegar on a regular basis, your doctor might need to modify your medication and keep a closer eye on your blood sugar levels.
Is aCV beneficial for those with prediabetes?
You can be accused of being “behind the times” if you haven’t heard of or read about the advantages of apple cider vinegar on social media or in publications about health.
Over the years, apple cider vinegar—or “ACV” as people frequently add a hashtag to it—has attracted a lot of interest due to its allegedly infinite health advantages. Weight loss, teeth whitening, acne therapy, and diabetes management are among the advantages mentioned. But is #ACV really the panacea that it is marketed as?
Little scientific evidence supports the majority of the health advantages of apple cider vinegar that traditional media outlets and bloggers continue to promote. In actuality, those who take apple cider vinegar as “recommended by popular conversations may be doing more harm than good to themselves.
The frequently touted health advantages, according to Natacha Borrajo, a registered dietician with Baptist Health Primary Care, have not yet been validated by rigors scientific research.
According to Ms. Borrajo, there is “actually very little scientific data” to support the claims made about apple cider vinegar during the past eight to ten years.
Even while the reports of apple cider vinegar’s ability to reduce dandruff and enhance cardiovascular health are intriguing, we haven’t thoroughly investigated these claims to start advising ACV as a regular supplement.
What has shown promise is apple cider vinegar’s impact on starch digestion, which may help diabetic patients and account for the weight loss associated with ACV.
The American Diabetes Association published a study in 2004 on the benefits of apple cider vinegar on insulin sensitivity in people with insulin resistance, sometimes known as “pre-diabetes,” and in people with type 2 diabetes. The research was done at Arizona State University. Acetic acid, a crucial chemical component included in all varieties of vinegar, was discovered to reduce the amount of insulin required to breakdown starchy carbs, such as those present in white bread and potatoes. The research implies that ingesting acceptable amounts of apple cider vinegar or other varieties of vinegar—such as pomegranate, white distilled, or wine—could prevent blood sugar from rising after meals high in carbs for those with lower insulin levels, such as pre-diabetics and diabetics.
According to Ms. Borrajo, those without insulin sensitivity may also benefit from the influence of vinegar on insulin production. She said that the acetic acid in vinegar restricts how well our bodies can absorb carbohydrates. “That indicates less calories are being ingested, which may result in some weight loss.
However, she warns that the advantages of weight reduction are small and recommends substituting non-starchy vegetables like leafy greens, carrots, and eggplant for carbohydrates, along with fibre sources, as the greatest method of reducing calories for healthy weight loss. In addition, studies on “prebiotics” and the “gut microbiota” have shown that some undigested food components support the formation of good bacteria in our intestines.
While it is undeniable that vinegar consumption lowers blood sugar levels, Ms. Borrajo advises persons who are taking insulin or medications to control insulin production to consult their doctor before beginning an apple-cider-vinegar routine.
If the dosage of your medication is based on insulin levels without vinegar, it might need to be changed if you start regularly using vinegar, the doctor advised. She also emphasises that there is no evidence to support the use of apple cider vinegar or any other form of vinegar in place of prescription drugs to treat or prevent diabetes.
Additionally, she cautions against consuming apple cider vinegar straight because it may be excessively acidic for the oesophagus and teeth enamel. Ms. Borrajo advises consuming 1 to 2 teaspoons of vinegar diluted in at least 8 ounces of water before any meals if you wish to include vinegar to your diet. The 2004 Arizona State University study’s author, Carol Johnston, advised Time magazine earlier this year to limit daily intake of vinegar to no more than 4 tablespoons.
According to Ms. Borrajo, incorporating vinegar into a nutritious meal is an even better approach to reduce the harmful effects of excessive amounts of the substance. She advises adding vinegar or a vinaigrette mixture to a salad or non-starchy vegetables to give them taste. Like drinking diluted vinegar, which can be difficult to swallow, vinegar can also be used in place of salt to marinade lean meats.
Furthermore, according to Ms. Borrajo, reverting to healthier eating habits will probably reduce the need for any trendy therapies. She advised, “Keep it basic. Make sure to include complex carbs in your diet, such as those found in fibre and veggies. These support a constant glucose level all day long. Additionally, the calories and nutrients they provide support a healthy weight and general wellness.
How can I overnight lower my A1C levels?
Thankfully, there are numerous things you can do to reduce your A1C level. One of the best ways to reduce blood sugar is through exercise. Exercise can reduce blood sugar for up to 24 hours after a single session. Consistently work out, and your A1C level will decrease.
What natural treatment decreases A1C?
foods that reduce A1C levels
- legumes and beans (black beans, kidney beans, pintos, chickpeas, white beans, and lentils)
- vegetables and fruits.
- nuts like almonds, walnuts, and peanuts.
- Oats, whole grain cereal, and pasta.
- hemp seeds
Is drinking apple cider vinegar in the morning or at night preferable?
ACV can be quite beneficial for those with diabetes who regularly consume it. The fermentation of the juice may delay stomach emptying and reduce blood sugar rises. Consuming ACV has also been demonstrated to improve insulin sensitivity. It may be more advantageous to consume that mixture at night than at any other time of the day.
How much apple cider vinegar per day should someone with diabetes consume?
There are several benefits to including ACV in your daily or weekly diet, even if new study suggests that it will only have a very small effect on your blood sugar.
The maintenance of the balance of beneficial bacteria in your gut depends mostly on the probiotics alone.
Remember these three crucial details when consuming ACV:
- Never drink it straight; always dilute it with water, seltzer, or tea, or include it into your food.
- Consume no more than 2 tablespoons daily.
- Due to its high acidity, consuming too much ACV can damage your teeth, throat, and stomach.
ACV should always be diluted with another liquid, although there are some people who shouldn’t consume the entire bottle.
You shouldn’t drink ACV if…
Before using ACV, discuss with your doctor any health issues listed below.
- You’ve had stomach ulcers in the past.
- Your potassium levels are low.
- You’ve had bulimia in the past.
- You have any dental or medical issues with your mouth or throat (talk to your dentist or doctor first!)
Anyone—including those of us with diabetes—can benefit from the many subtle but real advantages that ACV offers. Take a shot at it! And delight!
When should people with diabetes use apple cider vinegar?
Several research have examined the relationship between apple cider vinegar and blood sugar control, however they tend to be small with inconsistent findings.
According to Dr. Maria Pea, an endocrinologist in New York, “there have been a number of minor studies investigating the benefits of apple cider vinegar, and the results are mixed.
For instance, a tiny rat study showed that apple cider vinegar could reduce LDL and A1C levels. She added that this study’s weakness was the fact that it was conducted on rats rather than people.
Taking 20 grammes (or 20 mL) of apple cider vinegar diluted in 40 mL of water with 1 teaspoon of saccharine was found to reduce blood sugar levels after meals in a 2004 study.
Taking apple cider vinegar before bed helped regulate blood sugar levels when people woke up, according to a 2007 research.
But with only 29 and 11 individuals, respectively, each study was somewhat tiny.
Despite the paucity of research on apple cider vinegar’s effects on type 1 diabetes, a small study published in 2010 found that it may help lower high blood sugar levels.
A meta-analysis of six research involving 317 type 2 diabetes patients found that apple cider vinegar has positive effects on HbA1c and fasting blood sugar.
“The take-home lesson is that it is challenging to determine the genuine advantages of ingesting apple cider vinegar unless a significant randomised control trial is done,” she said.