Vinegar Reduces The Impact Of Starchy Foods On Blood Sugar
Starches are a group of complex carbohydrates like bread, cereal, and pasta, which are made of lots of simple sugars strung together. When we eat starchy foods, our body breaks those down to generate glucose, which it uses for energy once it reaches circulation. This generates insulin spikes which are usually temporary in a healthy person however, repeated blood sugar spikes can cause lethargy and hunger. Over time, they may lead to metabolic disorders, such as type 2 diabetes.
Several scientific studies have shown that consuming vinegar either before or in combination with starchy foods, such as bread, rice, bagels and cereal bars, helps reduce post-meal glucose spikes in both healthy adults and patients with glucose disorders.
For example, drinking 20 grams of apple cider vinegar mixed in a glass of water before eating a bagel with juice reduced blood glucose spikes in half compared to having the same meal without vinegar. Having white bread with vinegar also reduced blood sugar spikes post-meal. Eating rice with 11 grams of vinegar or pickled foods reduced blood sugar levels by 20-35%. Drinking 30 mL of vinegar diluted in water 5 min before a starchy meal reduced blood sugar levels by around 20%. Lemon juice intake seems to reduce the glycemic response to bread.
Does Apple Cider Vinegar Help With Blood Sugar Control
In the United States alone, there are nearly thirty million people with type 1 and type 2 diabetes, and over eight million of those are unaware that they are living with this serious ailment.
According to the WHO, diabetes will be the leading cause of death in 2030. The United States market of diabetes medication is currently over thirty billion dollars, and the world market is at well over fifty billion dollars, with that number expected to rise alongside the number of projected diabetes cases in the coming years.
Fortunately, effective doses of certain substances may help manage blood sugar and/or delay the consequences of diabetes. Apple cider vinegar has been shown to have anti-glycemic and anti-obesity properties, not to mention it has potent fat burning and delayed gastric emptying effects.
This article will outline the ways in which apple cider vinegar helps control your blood sugar along with tips on how you can incorporate apple cider vinegar into your diet, and precautions you must take when using apple cider vinegar.
Does Apple Cider Vinegar Lower Blood Sugar
The scientific community is yet to reach a consensus concerning apple cider vinegar and blood sugar levels. As of now, we have a few studies at hand, with each concluding varying degrees of effectiveness. Regardless, it is clear that apple cider vinegar influences different kinds of diabetes in different ways.
According to a study published by the American Diabetes Association, consuming 20 grams of diluted apple cider vinegar could lower blood sugar levels after mealtime. This study was performed on only a few participants in 2004 but encouraged further research on the matter.
The Journal of Diabetes Research brought forth similar results in patients with Type 2 diabetes in 2015. It regarded acetic acid, a component of ACV, particularly effective for modifying glucose levels.
For Type 2 diabetic patients, a randomized clinical trial from 2019 is also a significant piece of evidence. It involved ingestion of apple cider vinegar drinks and reported modifications in the glycaemic index of the body.
For patients with Type 1 diabetes, direct research is even more limited and vague. The only noteworthy study is a small trial from 2010 that displayed the efficacy of vinegar ingestion for lowering glucose levels after meals.
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What Can I Eat To Lower My Blood Sugar Immediately
Some of the foods that help keep your blood sugar levels in the healthy range include:
- Vegetables: Green peas. Onions. Lettuce.
- Certain fruits: Apples. Pears. Plum.
- Whole or minimally processed grains: Barley. Whole wheat. Oat bran and rice bran cereals.
- Dairy and dairy-substitute products: Plain yogurt. Cheese. Cottage cheese.
The Apple Cider Vinegar Challenge
One way to numb the sting of disappointment from the scarcity of data on the effects of vinegar on blood sugar is to check your own response in the Apple Cider Vinegar Challenge. A group of employees at Signos did just that under the direction of Dr. William Dixon.
< p class=pro-tip> Listen to this podcast about the Signos apple cider vinegar experiment.< /p>
Hereâs how the apple cider vinegar challenge went down. On consecutive days, each participant ate the same portion of a high-glycemic carb first by itself , the next day they ate the same amount of the high-GI carb along with two tablespoons of apple cider vinegar . Glucose responses were measured using a Continuous Glucose Monitor and data tracked and contextualized in the Signos app.
If youâre not familiar with CGMs, theyâre a small monitor you can place on the skin on the back of the upper arm or your stomach. By way of a hair-thin probe, it continuously monitors interstitial glucose levels , which is a good surrogate for blood glucose. Best of all, it is painless, and syncing the data from a CGM to an app like Signos means you can check your trends as often as you like. The amount of data it retrieves is far more than you can get from poking your finger a few times a day.
Below are the apple cider vinegar challenge results for two Signos employees.
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Are There Drawbacks To Apple Cider Vinegar Safe For Weight Loss
Still, if youre on team ACV and want to try it, there are some downsides that you may want to consider
ACV can weaken tooth enamel. The acetic acid it contains can erode your tooth enamel. Weaker teeth can lead to dental problems down the line, including tooth decay. If you are going to have apple cider vinegar as the main ingredient and not, say, in a salad dressing, its best to dilute it with some water or try apple cider vinegar pills.
ACV can mess with potassium levels. In some people, regular consumption of ACV has lowered potassium levels. If youre already on a medication that can lower potassium, like some blood pressure medications, youll want to be cautious.
ACV can alter insulin levels. While ACV may be beneficial to people with diabetes, it may also alter insulin levels. You should be particularly careful with vinegars and speak to your healthcare provider before increasing your apple cider vinegar intake.
Acv Delays Gastric Emptying And Reduces Post
The results determined that consuming 2 tablespoons of ACV with meals reduced the rate at which the body empties digested food into the bloodstream.
For patients with gastroparesis, this is actually a disadvantage because they already struggle with significantly delayed and unpredictable digestion which makes it harder to time and dose insulin.
For patients without gastroparesis, however, this might be helpful. By reducing the rate of gastric emptying, it reduces the post-meal blood sugar spike.
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How Apple Cider Vinegar Can Be Harmful To Your Health
We’ve all heard about the wonders of apple cider vinegar, and it’s with good merit. Apple cider vinegar is believed to contribute to several health benefits, and the pantry staple has even been thought to aid in managing diseases. According to one study, apple cider vinegar may help improve diabetes by lowering blood sugar after meals. It also is believed to lower bad cholesterol, boost good cholesterol, lower triglycerides, and even blood pressure, as per WebMD.
In addition, apple cider vinegar has been identified as having the ability to improve your gut health and reduce body inflammation which contributes to autoimmune diseases, including rheumatoid arthritis and multiple sclerosis. It has also been shown to promote healthy gut bacteria and alleviate skin conditions like eczema and psoriasis .
Yet, like with everything else, too much of a good thing can be bad, and relying on apple cider vinegar too heavily can cause some dangerous side effects.
Tips For Taking Apple Cider Vinegar
· Dilute a tablespoon of ACV in a large glass of water and drink it before meals or before bedtime.
· Avoid drinking undiluted ACV as this can irritate your esophagus and stomach, and possibly damage your tooth enamel. Stop drinking ACV if you have any side effects.
· Use ACV combined with some olive oil as a salad dressing or try it as a marinade for meat and poultry.
Keep a close watch on your blood sugar levels if you decide to go this route, especially if you take insulin or take pills called sulfonylureas , as these medicines can increase your risk of low blood sugar . Also, if you have gastroparesis, talk with your healthcare provider before using ACV as it may contribute to further delayed stomach emptying and more frequent hypoglycemia.
Finally, using a large amount of ACV over the long-term may lead to low blood potassium levels, which is particularly concerning if you take certain types of medications such as diuretics to lower blood pressure.
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Best Practices To Avoid Side Effects
Apple cider vinegar is relatively safe to consume but can cause side effects in some people.
Since apple cider vinegars acidity is responsible for many of its health benefits, be sure not to mix it with anything that could neutralize the acid and reduce its positive effects .
Keep in mind that vinegars acidity may also damage tooth enamel with regular use. Drinking through a straw and rinsing your mouth with water afterward can help prevent this (
Does Apple Cider Vinegar Lower Blood Sugar Possible Small Potential Benefit:
Apple cider vinegar wonât cure diabetes, but several small studies indicate it may moderately lower blood sugar levels. When your blood glucose stays within a healthy range, itâs called glycemic control â which is one part of the more complex metabolic equation that involves triglycerides, insulin, tissue inflammation and gut disturbances. When your levels are chronically high, thatâs called hyperglycemia. Learn more in The Link Between Blood Sugar and Diabetes Blood Sugar, Diabetes and Inflammation and What Is Postprandial Blood Sugar?
A small 2019 study looked at daily consumption of apple cider vinegar along with metformin for newly diagnosed type 2 diabetic patients, and found that glycemic control improved.
Thus, preliminarily it would seem that ACV can be incorporated into a diabetes treatment plan, although it very likely wonât take the place of any recommended medicationsâ¦ and itâs just one food source out of a long list of others that can help you better manage blood glucose levels. Learn more: How Consuming More Fiber Can Benefit Diabetes Management and Non-Pharmacological Treatments For Diabetes.
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What Else Might Lower Blood Sugar
An Australian review proposed that the polyphenol compounds in cinnamon and a number of other foods may help regulate insulin and glucose metabolism . Some of the other foods that might be expected to help with blood sugar control include cocoa, tea and coffee, grapes, pomegranates, berries and olive oil. Most of these have not been well studied for their ability to lower blood sugar. Presumably apple cider vinegar also contains some polyphenols If so, these compounds might explain why cinnamon and apple cider vinegar seems to be a good combination.
We are not sure about the honey, though. One study of honey vinegar syrup found no benefit for fasting blood sugar and undesirable effects on beneficial HDL cholesterol .
For more information about cinnamon, vinegar and non-drug approaches to help control blood sugar, we are sending you our Guide to Managing Diabetes. You will also find additional discussion and comments about controlling blood sugar at PeoplesPharmacy.com
It is important to remember that, like any agent that can alter our physiology or biochemistry, cinnamon can carry some risks. You can learn more about them here.
You Shouldnt Drink Acv If
If you have any of the following health concerns, talk to your doctor before consuming ACV.
- You have a history of stomach ulcers
- You have low potassium levels
- You have a history of bulimia
- You have any health or dental conditions in your mouth or throat
ACV has a lot of subtle but legitimate benefits to offer anyone including those of us with diabetes. Give it a whirl! And enjoy!
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Tips And Tricks To Sour Your Meals
Adding around 1-2 tablespoons of vinegar as dressing or diluted in beverages, or drinking a glass of lemon juice during meals can be enough to lower glucose spikes and improve your glycemic profile. You can consume vinegar during mealtimes as salad dressing, paired with a starchy meal or diluted into a glass of plain water.
Other acidic complements used in studies include apple cider, wine, and grape vinegar with a dose per meal of approximately 10-30 grams, which is equivalent to 2-6 tablespoons.
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Research finds benefits in consuming apple cider vinegar
Don’t drink it straight, and remember that it won’t cancel out overeating
Apple cider vinegar has been touted as a cure-all for decades. Ive seen claims that it can do everything from halt hiccups to whiten teeth, and even banish dandruff.
Whether or not its capable of all those things, there is some solid research to back up apple cider vinegar as a healthy elixir, as long as you use it correctly.
One promising benefit: It seems to help regulate blood sugar. A study published in Diabetes Care looked at men and women with type 2 diabetes. The researchers found that when the participants downed two tablespoons of apple cider vinegar before bed with a snack , they had lower blood sugar levels the next morning, compared to when they ate the same bedtime snack paired with two tablespoons of water.
People with pre-diabetes improved their blood glucose levels with vinegar by nearly half, while people with diabetes cut their blood glucose concentrations by 25%.
Apple Cider Vinegar Aids In The Prevention Of Diabetes
Apple cider vinegar has a lot of probiotics or healthy bacteria that play a crucial role in the process of digestion. Drinking apple cider vinegar helps in increasing the level of healthy bacteria in the digestive tract. It has been revealed by extensive medical research that the presence and flourish of healthy bacteria in the gastrointestinal tract is excellent for the prevention and cure of diabetes. It implies that the consumption of apple cider vinegar is useful for the prevention and treatment of high blood sugar levels.
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