- Does apple cider vinegar help people with diabetes?
- Type 2 diabetes: Does apple cider vinegar lower blood sugar immediately? Tips to use ACV in your diabetic diet
- Key Highlights
- Can apple cider vinegar help lower blood sugar?
- Effect of Apple Cider Vinegar in Type 2 Diabetics
- Vinegar and Diabetes: Dos and Don’ts
- Got Vinegar…for blood sugar lowering?
- Apple Cider Vinegar and Diabetes: A Cure or an Aid?
- Apple Cider Vinegar for Diabetes: What Studies Say
- Potential Benefits of Apple Cider Vinegar for Diabetes
- How to Incorporate Apple Cider Vinegar in Your Diabetes Diet
- What is apple cider vinegar good for?
- How can apple cider vinegar help lower blood sugar?
- Reader apple cider vinegar recipes
- How to Reverse Type 2 Diabetes: 3 Inexpensive Foods You Need to Know About
- How to Reverse Diabetes: 3 Approaches
- Quiz: Are You At Risk for Diabetes?
- What Research Says About Apple Cider Vinegar And Diabetes
- How To Use Apple Cider Vinegar For Diabetes
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Does apple cider vinegar help people with diabetes?
Studies of apple cider vinegar’s impact on blood sugar levels tend to be small and have mixed results.
Most studies on apple cider vinegar have examined its potential to reduce blood sugar. A 2018 review examined both its long- and short-term effects and found that many results favored the groups using vinegar, although often not by a significant margin. Groups had both main types of diabetes.
The review reports that apple cider vinegar caused a small, significant reduction in HbA1c results after 8–12 weeks. HbA1c levels reflect a person’s blood glucose levels over many weeks or months.
On a short-term basis, groups taking apple cider vinegar saw significant improvement in blood glucose levels 30 minutes after consuming the vinegar. However, the differences between the vinegar and control groups reduced after this time frame.
Other studies looked to identify the mechanisms behind this reduction in blood sugar level. One crossover, randomized study from 2015 suggested that apple cider vinegar may improve the way that the body absorbs blood sugar and increase insulin sensitivity in the skeletal muscle.
Apple cider vinegar contains acetic acid, which some researchers claim has effects on reducing obesity. However, the source of the vinegar, such as apple cider, affects its impact on the body.
One 2017 study on mice showed that the mice who received a dose of vinegar experienced reduced inflammation, body weight, and fat distribution.
Obesity can trigger the development of type 2 diabetes.
While this research does not indicate that the same results would occur in humans, it does highlight the mechanisms that might lead to a drop in blood glucose after taking apple cider vinegar.
Apple cider vinegar’s effects on people with type 1 diabetes are the subject of fewer specific studies. The last study that looked into this took place in 2010 and showed that 2 tablespoons (tbs) of vinegar could help reduce hyperglycemia, or high glucose levels, after meals.
An even older study from 2007, however, suggested that apple cider vinegar might make symptoms worse. It might slow the process through which the stomach empties, affecting glucose management in people who regularly take insulin.
The mixed nature of research and the lack of recent studies into apple cider vinegar and type 1 diabetes make it difficult for doctors to recommend it as a complementary intervention for people with this type of diabetes.
However, taking apple cider vinegar is unlikely to cause serious harm. Always monitor levels to measure whether it works and make dietary adjustments accordingly.
Type 2 diabetes: Does apple cider vinegar lower blood sugar immediately? Tips to use ACV in your diabetic diet
How to use apple cider vinegar to lower blood sugar in type 2 diabetes  |  Photo Credit: Getty Images
- Apple cider vinegar may have many benefits for diabetes management
- ACV might help treat obesity, which has been linked to type 2 diabetes
New Delhi: You probably have heard that apple cider vinegar (ACV) has immense health benefits, including improving blood sugar and insulin levels in people with type 2 diabetes. In fact, this popular ingredient is being used to treat everything, from a sore throat to acid reflux. ACV has also emerged as one of the most popular natural remedies for weight loss.
Studies suggest that acetic acid, the key component in apple cider vinegar, may help with a variety of health conditions, including diabetes. Many people are using ACV as a natural way to lose weight, improve health and even treat dandruff and hair loss. For diabetics, keeping blood sugar well-controlled is important. A healthy lifestyle, which includes making dietary changes, along with proper medication can help prevent blood sugar spikes and keep diabetes under control.
Can apple cider vinegar help lower blood sugar?
It is claimed that apple cider vinegar may have many benefits for diabetes management. Research has shown that including apple cider vinegar in the diet may help lower blood sugar levels and improve insulin sensitivity. It may also help people feel full for longer. For instance, a 2018 review reported that apple cider vinegar led to a small, significant reduction in HbA1c results after 8-12 weeks. Also, one study found that taking 2 tablespoons of apple cider vinegar before bed caused a 6% reduction in fasting blood sugar in people with poorly controlled diabetes.
It has been shown that apple cider vinegar might help treat obesity, which has been linked to type 2 diabetes. A study done in 2017, for example, found that mice that received a dose of vinegar had reduced inflammation, body weight, and fat distribution.
Also Read: Chia seeds for type 2 diabetes: 4 ways to use this superfood in your diabetic diet to manage blood sugar
Although vinegar has been used as a folk remedy since ages, many studies on apple cider vinegar are small and showed mixed results when it comes to its effect on blood sugar levels. Yet, some people believe this age-old ingredient does offer some important health benefits, especially for diabetics in controlling blood sugar and body weight.
How to use apple cider vinegar to manage diabetes- dosage, who should not take it
If you have diabetes and are considering incorporating apple cider vinegar into your diet, you may begin with 1 teaspoon – either used it in cooking or mixed in a glass of water each day, and then increase it to 2 tablespoons per day. Diluting the vinegar with water will reduce damage to the teeth and stomach irritation.
You can also watch the following video to learn how to use apple cider vinegar in your diet to manage blood sugar and other health problems!
Video credit: Diabetes Free Guide/YouTube
People with kidney problems or who have ulcers are advised to avoid consuming apple cider vinegar. Moreover, should not use it as a substitute for their regular medication, or without consulting their doctors.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
Effect of Apple Cider Vinegar in Type 2 Diabetics
A study conducted in pre-diabetic healthy individuals showed significant (p=0.05) reduction in HbA1C, in apple cider vinegar group . Many RCTs of human and animals showed hypolipidemic effects of ACV. Anti obesity effect of apple cider vinegar also found in many studies. There is still lot of work going on and this present study is conducted with an objective to measure the effect of apple cider vinegar on HbA1c, fasting blood glucose, fasting lipid profile and body weight.
STUDY DESIGN AND SETTING
This study was a single-blind, randomized-controlled placebo trial. Trial period was three months from August 15, to November 15, 2017. This study was conducted at a 1050 beded tertiary care, teaching hospital of Lahore, Pakistan. This hospital has high diabetics out-patient turnover as being a reputable center in management of diabetes.
Adult patients having type 2 diabetes, of both genders with age range from 30-60 years were included. All having BMI between 20-30, non smoker and non alcoholics and all were on standard medical therapy for diabetes (including Metformin + Sitagliptin group). Patients suffering from known chronic renal disease and history of cardiovascular diseases like stroke, ischemic heart disease and known allergy or intolerance to vinegar, reported by the patient or relative and any kind of acute infection were excluded from study.
The sample size of 110 (55 in each group) was estimated by using 95% confidence level,80% power with expected mean change in HbA1c 0.53% and 0.11% for cases treated with apple vinegar and placebo respectively with a SD of 0.77% (by using power + precision 3.0 software). Assuming a 12.6% non-response rate, RCT started with 126 patients, 63 patients in each group. 16 patients were lost to follow up during study period, so finally statistical analysis was done on 110 patients 55 in each group.
DEPENDENT VARIABLES: A structured questionnaire was used for collecting respondents’ information. Blood samples were taken for biochemical test (HbA1c, lipid profile and fasting blood glucose) and anthropometrics measurements were done.
Anthropometric measurements: Height was measured in centimeter to nearest 0.1 cm by using standard stadiometer before intervention and weight was measured in kilogram to nearest 100 g with wearing light cloth by using a calibrated weighing scale machine before and after intervention. Hip/waist ratio and mid upper arm were measured with measuring tape in centimeter to nearest 0.1cm. The BMI of study participants were classified as underweight, normal, over weight and obese according to WHO criteria weight was measured as weight (kg)/height (cm)2.
At before start of intervention and after intervention 5ml venous blood sample was taken with 12hours fasting for biochemical assessments including blood sugar fasting, HbA1C (glycated hemoglobin), total cholesterol, low density lipoprotein, high density lipoprotein and triglyceride were evaluated.
Diet of study participants can influence and confound the intervention during study period so it was assessed through food frequency questionnaire. Food frequency was filled two times before and after intervention to measure change during study period which can actually confound the effect of apple cider vinegar. The food frequency questionnaire was structured according to Pakistan’s cultural food preferences and choices. FFQs contained methods of food preparation, frequency per day and per week and portion size/ amount of food consumed in categories from never, monthly to 1-7 days in a week. Food exchange lists were used to assess the portion size of food. FFQ composed of cereal group, fruits, vegetable, meat, milk, fat/oil, snacks and beverages.
INDEPENDENT VARIABLE/ INTERVENTION: This selected nutraceutical (Apple cider vinegar) was given for three months. Apple cider vinegar was provided to patients and instructions were given to all participants about the uses of apple cider vinegar and strictly follow the prescribed nutraceutical given as per following schedule; Group I: Intervention group Intervention group taking their diet according to their original meal pattern only dietary guideline were given regarding high glycaemic and low glycaemic diet. Medical treatments continued (including Metformin + Sitagliptin group). 15ml apple cider vinegar (American garden organic vinegar) (containing 5% acetic acid) mixed in 200ml water during meal at night time was prescribed.
Group II: comparison group Control group also taking their diet according to their original meal pattern only dietary guideline were given regarding high glycaemic and low glycaemic diet. Medical treatment continued (including Metformin + Sitagliptin group). 15ml apple cider vinegar (flavor of ACV in plan water was used as placebo) mixed in 200ml plain water during meal at night time.
Descriptive statistical analysis was done for demographic profile, categorical and numerical variables by measuring frequency, percentage, mean and standard deviation of all samples. Paired sample T test was used for anthropometrics measurement and biochemical assessment for two time assessment before and after intervention. Independent sample t-test was used for comparison between groups. Where needed ANOVA was also applied. McNemar statistical test was used to assess the food frequency questionnaire before and after intervention.
Proper ethical clearance was obtained from Institutional Review Board of Shaikh Zayed Medical Complex before starting the trial.
Vinegar and Diabetes: Dos and Don’ts
What should patients know before taking vinegar to help lower their blood sugar levels?
| Response from Andrea G. Scott, PharmD, MPH
Pharmacist, StoneSprings Hospital Center, Dulles, Virginia
Vinegar has been used for millennia as a food, drink, medicinal, preservative, and disinfectant. Fruit juices are fermented with yeast into wine, which is further fermented by acetic acid bacteria into vinegar. Various types of vinegar are made from apples (cider vinegar), grapes (wine vinegar, balsamic vinegar), cereals such as barley (malt vinegar), sugar, and other products. Distilled vinegar (white vinegar) is made from dilute distilled alcohol.
The US Food and Drug administration requires products labelled “vinegar” to contain at least 4% acetic acid. Cider and wine vinegars contain 5% to 6% acetic acid; white vinegar ranges from 4% to 7%.
Vinegar has been used as a folk remedy for various conditions, including hypertension, weight loss, leg cramps, osteoarthritis, cancer prevention, jelly fish stings, and warts. Before the availability of pharmacologic glucose-lowering therapy, vinegar was used as a home remedy for diabetes.
Research to support the potential use of vinegar to lower blood sugar dates to 1988 when Japanese researchers showed that vinegar containing 5% acetic acid reduced insulin response in seven healthy volunteers. In 1995, research in five healthy study participants who ate lettuce salad with white vinegar (5% acetic acid) as a salad dressing ingredient and white bread showed a reduced glycemic response. Salad dressings prepared with vinegar neutralized with sodium bicarbonate or a salt solution did not significantly affect the glycemic response. Other research in small numbers of healthy subjects (N ≤ 14) also showed postprandial antihyperglycemic effects. The proposed mechanism for this effect is delayed gastric emptying.
Two studies of patients with type 1 diabetes are available. In a study of 10 patients with type 1 diabetes and diabetic gastroparesis, ingestion of 30 mL apple cider vinegar in 200 mL of water further delayed gastric emptying. In the second study, which was a randomized controlled crossover trial published as a research letter, 10 men with type 1 diabetes drank vinegar (30 mL vinegar plus 20 mL water) or placebo (50 mL water) 5 minutes before a meal of bread, cheese, turkey ham, orange juice, butter, and a cereal bar. Rapid-acting insulin was given on the basis of each patient’s insulin-to-carbohydrate ratio. Vinegar reduced blood glucose by 20% compared with placebo.
Most research on vinegar for hypoglycemic effects has focused on type 2 diabetes and prediabetes (insulin resistance). Several small studies involving eight to 16 patients have shown mixed results of the effects of vinegar on glucose in patients with prediabetes and type 2 diabetes. In patients with type 2 diabetes controlled with metformin or diet, vinegar appears to lower postprandial glucose following a high-glycemic, but not a low-glycemic, meal. In studies of patients with type 2 diabetes or prediabetes, vinegar reduced postprandial insulin levels and increased muscle glucose intake following a meal of bread, cheese, turkey ham, orange juice, butter, and a cereal bar. Contrary to the positive results found with vinegar given before a meal, administration of vinegar before a 75-g glucose beverage did not affect blood glucose.
The limited available research suggests that vinegar taken before a meal may lower blood glucose from 20% to 33%. The response may depend on the type of glucose load—that is, a more pronounced response with a high-glycemic vs low-glycemic meal or glucose-containing beverage.
Large amounts of vinegar can be irritating to the stomach and may cause nausea. Hypokalemia (theoretically through renal potassium loss that occurs with bicarbonate production from acetate in vinegar) has been reported with long-term ingestion of 250 mL of vinegar per day. Erosion of dental enamel also has been reported. Patients should limit consumption to a maximum of 1-2 tablespoons of vinegar diluted with water twice daily. Drinking through a straw may increase palatability and reduce contact with the teeth. A more palatable way to consume vinegar is to combine it with olive oil as a salad dressing.
Vinegar tablets also are available, but they may contain varying amounts of acetic acid. Patients should avoid very concentrated vinegar tablets; concentrations of nonneutralized acetic acid greater than 20% can damage the esophagus.
For patients who want to add vinegar to their daily diet, blood glucose should be checked more frequently and medication regimens may need to be adjusted accordingly. Vinegar could reduce postprandial hyperglycemia and delay gastric emptying, so the dose of preprandial, short-acting insulin may require an adjustment. In patients with insulin-dependent diabetes and gastroparesis, blood glucose must be monitored more frequently to prevent hypoglycemia.
It should be emphasized to patients that the use of vinegar should not replace healthy eating habits, exercise, or any glucose-lowering medications.
Got Vinegar…for blood sugar lowering?
Ryan Bradley, ND, MPH October, 2013
As most regular readers know, I am committed to helping people with diabetes find safe, non-drug approaches to lowering their blood sugar. One promising and simple approach is the use of vinegar in food, or used as a supplement to diet, physical activity and stress management. But is it really as easy as taking vinegar, or using more vinegar in food? How is it that this simple, inexpensive substance can be used this way? Well, in order to answer this question, I reviewed the scientific literature and provide a summary below of our current understanding. I hope you are inspired to leave the sweets behind and “go sour” instead!
Bread and Vinegar
One of the first studies to investigate the effect of vinegar on blood sugar was published in 1998 by Liljeberg et al. from the United Kingdom1. In their study, they randomly assigned healthy adults to one of two meals, a white bread challenge or a white bread challenge plus vinegar. The group also measured how quickly certain marker compounds entered the blood stream when administered with and without vinegar. Their results were notable in several ways: 1) Adding vinegar to the white bread challenge meal significantly reduced the average blood sugar concentration for several hours after eating; 2) Adding vinegar also reduced the insulin response after the challenge; and 3) the marker compound appeared in the blood more slowly with the added vinegar, suggesting the vinegar may work by slowing down how quickly food leaves the stomach (also known as “gastic emptying”).
Although this study was not performed in people with diabetes, it supports a basic mechanism of action of vinegar, which may be helpful to people with diabetes, and clearly demonstrated the concept that vinegar could be helpful to lower blood sugar after meals rich in high glycemic index carbohydrates (e.g., white bread).
What do we know about the actions of vinegar in people with diabetes? Keep reading!
Sweet… I mean… Sour Dreams
I first started paying attention to the evidence supporting vinegar for diabetes in 2007, when White and Johnston published a small clinical trial in Diabetes Care2. In their trial, participants with type 2 diabetes followed a standardized meal plan for two days, with and without taking 2 tablespoons of apple cider vinegar added at bedtime. The results of the study demonstrated morning fasting blood sugars were significantly lower when participants took the bedtime vinegar!
Interestingly, this study challenges the mechanism of vinegar’s effects since in the vinegar was not given at mealtime and yet still lowered blood sugar, suggesting an additional mechanism to delaying gastric emptying. The authors noted the basic science research of Fushimi et al., which supports an additional mechanism of vinegar – to increase glucose storage in the liver, and to increase the metabolism of fats 3,4.
Vinegar Gets Complex
Johnston et al. have continued their research of the effects of vinegar since their pioneering study in 2007. Additional research published in 2010 went on to clarify several remaining questions about the use of vinegar to lower blood sugar, including questions about dosing, timing of administration, and the influence of meal composition on the effects of vinegar5. In this study, vinegar was administered to a small group of people with diabetes, either as 10 grams of vinegar (approximately 2 teaspoons), 20 grams (approximately 4 teaspoons), or as an oral supplement of acetic acid (as sodium acetate). Groups were randomly selected to consume the treatment either with meals, or five hours before meals. The results of the study demonstrated several key findings: 1) Just 10 grams of vinegar significantly reduced blood sugar after meals by about 20%, whereas sodium acetate had no effects; 2) Vinegar was most effective at lowering blood sugar when it was taken with the meal; and 3) The effects seemed to be greatest when vinegar was taken with food that included more complex carbohydrates rather than just simple sugars (e.g., glucose itself), suggesting a potential effect on the digestion and metabolism of complex carbohydrates.
Also adding complexity (and clarity), are the results of research performed by Liatis et al. in 20106In this research, 20 grams of wine vinegar was administered to a small group of people with type 2 diabetes with a meal containing high glycemic index carbohydrates, or with a meal containing low glycemic index carbohydrates (Note: glycemic index refers to the rate at which sugar enters your bloodstream after eating various foods; if it enters very quickly, the food is considered “high glycemic index” and if it enters slowly, the food is considered “low glycemic index”.) Their findings suggested that vinegar is only effective at reducing blood sugar following the consumption of high glycemic index carbohydrates.
A Fly in the Vinegar?
To be fair, not all of the research on vinegar supports its benefits for reducing blood sugar after meals. A brief report of research published by van Dijk et al. in 2012 compared the effects of 25 grams of white vinegar administered with a 75 gram oral glucose tolerance test, and found there was no difference in blood sugar after the test with vinegar, versus without 7. Although initially this result seems inconsistent, the findings are actually consistent with the work of Johnston et al. in which they found vinegar did not work with simple sugars (e.g., glucose in an oral glucose tolerance test) but rather seemed to be effective only when more complex starches were consumed.
In a Pickle…
…over what to do about your blood sugar? Although it is admittedly an acquired taste, adding (or taking) vinegar may help lower your blood sugar and reduce your need for added medications. However, if your blood sugar is not well managed, I would not advise you to spend months and months on a trial of vinegar to see if it may be helpful, but I do think it is safe, and potentially effective, enough for a personal experimentation.
There are several approaches worth trying. The easiest, although not necessarily the most effective, is to take 2-3 teaspoons of apple cider vinegar at bedtime and carefully monitor your fasting blood sugars in the morning; if they seem to be trending downward, continue the experiment. One caution, if you take medications known to cause hypoglycemia (e.g., insulin and sulfonylureas like Glipizide® or Glyburide®) you may want to begin with a lower dose and increase your dose over time after you have had a chance to observe the effects.
An alternative experiment is to be sure to either include vinegar in starchy foods, or take vinegar with starchy meals. This approach requires being more disciplined and perhaps even carrying a small bottle of vinegar with you for those meals out, however based on the available data, this approach may reduce your blood sugars after meals the greatest amount (i.e., up to 20% lower). Again, be cautious if you take insulin (especially mealtime or “bolus” insulin) and/or sulfonylureas due to the potential increased risk of hypoglycemia.
If you get a chance, please send me some feedback on your personal experiments trying vinegar – I am interested to know your results. In the meantime, pucker up!
In health, Ryan Bradley, ND, MPH
- Liljeberg H, Bjorck I. Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to a starchy meal with added vinegar. European journal of clinical nutrition 1998;52:368-71.
- White AM, Johnston CS. Vinegar ingestion at bedtime moderates waking glucose concentrations in adults with well-controlled type 2 diabetes. Diabetes care 2007;30:2814-5.
- Fushimi T, Sato Y. Effect of acetic acid feeding on the circadian changes in glycogen and metabolites of glucose and lipid in liver and skeletal muscle of rats. The British journal of nutrition 2005;94:714-9.
- Fushimi T, Tayama K, Fukaya M, et al. The efficacy of acetic acid for glycogen repletion in rat skeletal muscle after exercise. International journal of sports medicine 2002;23:218-22.
- Johnston CS, Steplewska I, Long CA, Harris LN, Ryals RH. Examination of the antiglycemic properties of vinegar in healthy adults. Annals of nutrition & metabolism 2010;56:74-9.
- Liatis S, Grammatikou S, Poulia KA, et al. Vinegar reduces postprandial hyperglycaemia in patients with type II diabetes when added to a high, but not to a low, glycaemic index meal. European journal of clinical nutrition 2010;64:727-32.
- van Dijk JW, Tummers K, Hamer HM, van Loon LJ. Vinegar co-ingestion does not improve oral glucose tolerance in patients with type 2 diabetes. Journal of diabetes and its complications 2012;26:460-1.
Apple Cider Vinegar and Diabetes: A Cure or an Aid?
If you’ve been searching for various remedies to help manage blood glucose levels, you’ve probably come across the suggestion to add apple cider vinegar into your meal plan. But does this so-called natural remedy really work?
It turns out that using vinegar as a treatment for health aliments, such as infections and stomachaches, has been practiced for centuries in cultures throughout the world. But it was a Japanese study that suggested apple cider vinegar may promote weight loss that thrust it into the spotlight for people looking to slim down or better manage their diabetes.
Since then, other researchers have studied this vinegar’s impact on appetite and blood glucose management. “There is some emerging evidence that suggests apple cider vinegar may have certain potential benefits for people with diabetes,” says Susan Weiner, RDN, CDE, author of Diabetes 365: Tips for Living Well. But she adds, “all of the studies in this area are small and have varying results.”
Mona Morstein, ND, author of Master Your Diabetes: A Comprehensive Integrative Approach for Both Type 1 and Type 2 Diabetes, also shared concern regarding the research so far. “Studies done with small groups is always something to be wary of when expanding findings to millions of others,” says Morstein, noting that, at the same time, the results in the studies conducted to date have all been positive.
Apple Cider Vinegar for Diabetes: What Studies Say
Controlling blood sugar is important for people with diabetes, and some research suggests apple cider vinegar may help do the job. According to a study published in the journal Annals of Nutrition and Metabolism, consuming vinegar with complex carbohydrates may reduce post-meal blood glucose levels by as much as 20 percent.
Additional research published in July 2013 in the Journal of Functional Foods found that consuming vinegar two times per day with meals may reduce fasting blood glucose levels in those at risk for developing type 2 diabetes. But a review published in August 2016 in the journal Molecular Nutrition and Food Research found vinegar consumption may be more effective in regulating glucose control in individuals with normal glucose tolerance versus those with type 2 diabetes.
Potential Benefits of Apple Cider Vinegar for Diabetes
What is it about this vinegar that may be providing these benefits? “Apple cider vinegar contains acetic acid, which my slow down the conversion of complex carbs into the bloodstream. In theory, this process would prevent unwanted blood glucose spikes,” Weiner says.
Although there isn’t a clear consensus in the scientific community about what may make acetic acid beneficial, theories include that the component may affect the way carbs are digested, promote muscles’ uptake of glucose, and potentially ramp up B cell insulin secretion, according to a study published in October 2013 in the Journal of Functional Foods.
Nonetheless, those who take drugs that increase the risk of hypoglycemia, or low blood sugar, should carefully monitor glucose levels when consuming vinegar. “It’s prudent to check blood sugar levels frequently, especially if you take a medicine — like insulin or sulfonlyureas — that has hypoglycemia as a side effect,” says Jill Weisenberger, RDN, CDE, author of Diabetes Weight Loss Week by Week, who is based in Newport News, Virginia.
If you choose to use apple cider vinegar, experts advise that you do so with caution. “It’s worth a try, but only cautiously and responsibly,” Weisenberger says. “It is still important to eat well, not go carb-crazy, and to monitor pre- and postmeal blood sugar levels.” Weiner agrees, noting that apple cider vinegar “is not a cure for diabetes,” nor should it take the place of using medication and following a diabetes-friendly diet and lifestyle.
How to Incorporate Apple Cider Vinegar in Your Diabetes Diet
If you want to give apple cider vinegar a try, make sure you do so in a safe way. “Never drink vinegar straight. It must be diluted in eight ounces of water,” Weisenberger says. You can also incorporate vinegar in your diet by using it as a dressing on salads, a marinade for meats, or tossed with your favorite nonstarchy vegetables.
To see an impact on blood glucose levels, the timing of consuming vinegar is also key. “It should be consumed before or during meals, or before bedtime,” Weiner says.
When choosing an apple cider vinegar, the quality of the product may make a difference as well. Although research on the impact of vinegar on blood glucose levels has not distinguished between the use of filtered or unfiltered vinegar, there may be some benefits to choosing the unfiltered variety. The “mother” portion of vinegar, which is a thick layer produced by bacteria on the surface of vinegar, is removed from filtered vinegar, and according to a study published in February 2015 in the Journal of the American College of Nutrition, this mother portion can provide additional antioxidant properties.
Regardless of which variety of vinegar you choose, it is most important to discuss any adjustment with your diabetes meal plan with your medical team. Always monitor your blood glucose levels with any dietary change, and discuss with your physician whether adding vinegar to your meal plan is appropriate for you.
I wrote about this several years ago, but I’ll say it again: If you want to control Type 2 diabetes better, try consuming vinegar before meals and at bedtime. Start today! It may help lower post-meal and fasting glucose levels.
What is apple cider vinegar good for?
Research has indicated that apple cider vinegar has a variety of potential benefits, including:
• Lower after-meal glucose levels
• Reduced fasting morning glucose when taken at bedtime
In a study from Arizona State University, subjects took a drink of 20 grams of apple cider vinegar, 40 grams of water, and 1 teaspoon of saccharin with each meal. (I think stevia might be better than saccharin.) Those with insulin resistance who drank the vinegar had 34 percent lower postprandial (after-meal) glucose compared to controls.
These postprandial benefits had been found before. It was thought that vinegar might slow the absorption of carbohydrate into the blood, or slow the breakdown of starches into sugars. This effect would mimic the effect of drugs like acarbose (brand name Precose).
But the 2004 study cited above reported that vinegar reduced postprandial glucose more in subjects who were highly insulin resistant. The authors say this result shows that vinegar increases insulin sensitivity, perhaps acting similarly to metformin.
Now studies have found that vinegar at bedtime reduces fasting blood glucose in the morning, indicating that vinegar might promote insulin production, like nateglinide (Starlix).
Pretty amazing that a simple chemical like vinegar (acetic acid) could have the benefits of three different classes of diabetes drugs, and all for a few cents a dose! It’s likely good for both Type 2 and Type 1, especially for lowering postprandial glucose. And postprandial glucose levels account for 30 percent to 70 percent of A1C values. Vinegar has got to be the most cost-effective medicine in history, but most people with diabetes still aren’t taking it.
How can apple cider vinegar help lower blood sugar?
How can vinegar be so powerful? I think it has to do with our ancestral diet. We used to eat carbohydrate in highly complex forms that took a long time to break down in the intestines. Some of that material may have converted to vinegar before being absorbed. Vinegar may be a signal to our bodies to produce insulin and not resist it. Today’s highly refined carbohydrates are absorbed long before they start breaking down. Our bodies don’t get the ancestral signals that carbohydrates are coming, so they’re not ready for them. Drinking a bit of vinegar might trigger the hormones and transmitters that are now missing the boat.
This theory might be nonsense, but the benefits of vinegar are proven reality. In response to another of my vinegar articles, more than 30 readers posted comments about how vinegar had helped them reduce their blood glucose and lose weight. There were no dissenting comments. Go back and read them here.
Reader apple cider vinegar recipes
Readers mostly use apple cider vinegar, which has been touted for centuries for many health benefits. However, wine vinegar, rice vinegar, and white vinegar may be equally good. They just haven’t been studied. Balsamic vinegar apparently is not good; it’s too sugary.
The optimum vinegar dose hasn’t been established. Most reports have people taking 1–3 teaspoons before each meal containing carbohydrate, and at bedtime. It might be best to take vinegar with the first bite of the meal, to prevent the reported side effects of nausea and heartburn. But these should be rare at such low doses, anyway. And to protect your enamel, remember to rinse your teeth and mouth after drinking vinegar. You can also take vinegar tablets, which are cheap and widely available.
Here are some recipes readers sent:
Paul V: Half a glass of water with a tablespoon of cider vinegar
Kelly: Sliced cucumbers and cold vinegar in a bowl
Vicki: Two tablespoons of vinegar with one tablespoon of honey
Betty and Deb: Apple cider vinegar, extra-virgin olive oil (and optionally, mustard) as a salad dressing
Brecklundin: Apple cider vinegar in iced tea with lemon or lime and stevia
Juli: A glug of apple cider vinegar, a spoonful of honey, and the rest of the glass full of water
David: One tablespoon of apple cider vinegar in 1 cup of water, with a few drops of stevia
I can add that rice vinegar, sesame oil, and honey makes a great Thai salad dressing.
If you’re spending money on medicines to reduce postprandial glucose levels, you are missing a good possibility here. I’m betting many people with Type 2 will be able to get off some medicines or significantly reduce them. People with Type 1 might be able to lower insulin doses. Most can probably achieve lower A1Cs. Please let us know how it goes. And speak to your doctor about it.
Looking to learn about more foods that may help with diabetes? Read “Bitter Melon, Diabetes,” “Leaves and Fruits for Diabetes,” “Turmeric and Diabetes: 10 Ways Turmeric Can Help” and “Cinnamon and Diabetes: An Update.”
How to Reverse Type 2 Diabetes: 3 Inexpensive Foods You Need to Know About
by: Yuri Elkaim
Is there a way to reverse diabetes? Specifically, type 2 diabetes?
You might be surprised to discover there are three unbelievable natural remedies that I don’t believe the medical establishment—or, more specifically, the pharmaceutical companies—want you to know about.
Why would they not want you to know about this stuff?
It’s because the pharmaceutical industry is a gigantic machine which has to sustain itself. The diabetic industry alone is massive, owing to the fact that over 300 million people in the world have type 2 diabetes.
The treatments and medication used to treat diabetes are big business, so why would these companies be at all interested in truly reversing diabetes? How would that benefit them financially?
Unfortunately, a lot of diabetes drugs don’t actually work, or work with limited success and a lot of potential side effects. Science has shown that—in terms of diabetic management—these drugs are more dangerous than anything.
Drugs used in the 1950s, for the most part, have all been taken off the market because they were shown to increase the risk of heart disease. This has even happened recently with drugs like Avandia. It was the world’s most popular Type 2 diabetes drug until it was revealed to have side effects that caused serious heart problems. New drugs haven’t proven to be much better.
With that in mind, I’m going to share with you 3 amazing, all-natural solutions to reverse diabetes.
Even if you don’t have type 2 diabetes, these solutions can help you prevent it.
Here’s something I want you to realize; please never forget this: If you have type two diabetes, it’s not a life sentence. It’s actually one of the easiest—and I don’t say that in a condescending way; I say it in an optimistic way—diseases to completely reverse through diet and lifestyle alone. A combination of eating right and exercise can restore your health.
I’ve seen it thousands and thousands of times. My own dad had diabetes when he was 45, and with some very simple changes to his diet and his exercise, he was able to recover from that in just three months. You can do the same.
It doesn’t matter if you’ve just been diagnosed or if you’ve been suffering for ten years. There are three simple ways to cure diabetes naturally, and I’m going to walk you through each one of them.
How to Reverse Diabetes: 3 Approaches
1. Apple Cider Vinegar
The first thing I want to share with you is Apple Cider Vinegar (ACV). It’s inexpensive, easy to use and accessible at every grocery store in America. It’s a potent natural remedy for a number of things, but is especially powerful for diabetics.
ACV has been shown to reduce the glycemic load of a specific foods. When you eat carbs and sugars, your blood sugar elevates; it essentially spikes. This continual spike contributes to a number of issues such as fatigue and dramatic cravings, which, over time can land you right in the type 2 diabetes arena.
Thankfully, apple cider vinegar has been shown to decrease, or blunt, that blood sugar response.
Here’s how it works: let’s say you’re having a doughnut (which I wouldn’t recommend you do, but let’s say you did). Ingesting apple cider vinegar mixed with a little water beforehand will actually reduce the blood sugar impact of that doughnut.
ACV is chock-full of a compound called acetic acid. This is what ferments the apple cider into vinegar, causing a cloudiness often referred to as “the mother.”
The mother is rich in enzymes, giving apple cider vinegar dozens of health-promoting properties. It is this acetic acid which also comes into play for minimizing the effects of blood sugar on the body. In scientific terms:
“Acetic acid protects the liver by increasing tolerance of lipogenesis and fatty acid synthesis responsible for improving cholesterol levels. The synergistic nature of increased blood flow and insulin activity relays into increased energy.” (Natural News)
Let’s boil that down into human speak: if you want to increase support for healthy blood sugar levels and reverse diabetes, then eat right, and drink apple cider vinegar.
Recipes to Help You Start Using It Today:
- Apple Cider Detox Soda Drink
- Apple Cider Vinegar & Greens Detox Salad
- Chopped Detox Salad Recipe
Cinnamon is a beautiful spice. Not only does it taste great, its delightful scent is enough to lift your mood.
Like apple cider vinegar, it also reduces the blood sugar response you have to food. What’s even cooler is that with time, it actually improves your body’s sensitivity to insulin so your body doesn’t have to produce as much to get the sugar out of the blood.
In one study, 60 diabetics added 1-6 grams of cinnamon for 40 days, while a placebo group didn’t consume cinnamon for the same length of time.
The results were astounding—every single group that added cinnamon to their diet saw a dramatic decrease in glucose and LDL cholesterol levels. Cinnamon eaters saw up to a 29% reduction in numbers, while the placebo group didn’t even move the needle.
The results of the study straightforwardly concluded:
“the inclusion of cinnamon in the diet of people with type 2 diabetes will reduce risk factors associated with diabetes and cardiovascular diseases.”
With diabetes, the body stops being able to respond to insulin anymore, which is why it’s called insulin resistance. Cinnamon counteracts this effect by:
- Increasing your glucose uptake
- Activating and insulin receptor called kinase
- Increasing insulin sensitivity.
Cinnamon also acts as a potent antioxidant, lending additional health benefits to the diet. Finally, it adds zero calories, sugars, or fat to your meal, so you can use it generously without any adverse effects.
Elevated blood sugar levels are directly related with numerous terrifying health effects.
Diabetes is the number one cause of blindness in America—elevated sugar in the blood damage the blood vessels around your eye, and can eventually steal your vision. Neuropathy and the potential loss of feet or legs because of nerve damage from high blood sugar is a very real possibility. These aren’t scare tactics—they’re the bodies survival mechanism when blood sugar levels skyrocket.
You’ve got to get that sugar out of the blood, and your body has to become sensitive or responsive to insulin once again. That’s the biggest step you have to take in your battle to reverse diabetes. Cinnamon can help.
Recipes to Help you Start Using It Today:
- Add it to a healthy breakfast bowl
- Add it to your favorite green smoothie recipes
3. Raw Potato Starch
Very few people know about this, and I’m on a mission to spread this word. A simple, super cheap white powder called raw potato starch has shown astonishing potential as a surefire method to reverse diabetes. This is just one example of a super starch called resistant starch.
Resistant starch is not absorbed by your body; it’s actually fuel for the bacteria in your gut. We know that dysbiosis, or imbalanced gut bacteria, is highly correlated with obesity and diabetes. Cleaning up the gut is a vital part of rebuilding health and reversing almost any disease.
Resistant starch has also been shown to decrease blood sugar response to foods, increase insulin sensitivity, decrease hunger, abolish cravings, and help you lose weight.
Sounds like exactly what you need to drop your diabetes risk or reverse it all together? Absolutely. This stuff is incredible!
If you have any diabetes risk, are currently suffering from type 2 diabetes, or want to reduce your chances of colon cancer, add raw potato starch to your diet. You can buy it from any grocery store or health-food store, and it costs close to nothing.
A recipe to Help You Start Using It Today:
- The Healthy Gut Smoothie (Carrot Cake)
Note: If the smoothie above is too high in sugar for you, you can always just add a tablespoon or two to your morning water or smoothie. You can go up to about four or five tablespoons for maximum benefit throughout the day.
These three cures—apple cider vinegar, cinnamon, and potato starch—all cost close to nothing and deliver massive bang for your buck.
Remember: you can’t just add these three things to your diet and expect miracles. You have to truly clean up your diet if you want to reverse diabetes.
Eat more whole foods and get rid of the junk in your diet. You also have to get active, so start exercising. These three remedies in addition to those healthy lifestyle changes will make a measurable difference.
I want you to believe there’s hope… because there is.
It doesn’t matter if every single person in your family has diabetes or had diabetes. Your future is determined by you. Up until this point, maybe you didn’t know about these options but now you do.
Now it’s your responsibility if you really want to live longer and healthier so you can be there for your loved ones. Only you can take control of your life.
If you’ve been trying to figure out how to reverse diabetes, I hope these three things start to make their way into your daily routine. They’ll make such a tremendous difference.
Remember to give them time. Diabetes didn’t happen overnight, so you’re not going to cure yourself overnight either. However, you can see significant improvement within just a few weeks.
Quiz: Are You At Risk for Diabetes?
Already have type 2 diabetes? Take the quiz anyway. You’ll discover great ideas to help reverse it. Plus, you’ll also get my free report, Diabetes Debacle – What Doctors Don’t Want You to Know, which details immediate action steps you can take to help prevent and defeat diabetes. Take the Diabetes Quiz.
Apple Cider Vinegar For Diabetes: How To Use Ravi Teja Tadimalla Hyderabd040-395603080 January 22, 2020
Diabetes is a chronic health condition and affects over 30 million adults in the US. The number of adults diagnosed with diabetes has doubled in the last two decades (1).
Some research shows that apple cider vinegar (ACV) could be a promising treatment for diabetes (2). Vinegar may promote carbohydrate metabolism, which could be crucial for diabetes management.
However, more research is warranted to understand the mechanism of how ACV may aid diabetes treatment. In this post, we will discuss the research and also the different methods you may use the vinegar to treat diabetes symptoms.
Table Of Contents
What Research Says About Apple Cider Vinegar And Diabetes
An Iranian study conducted on rats stated that ACV might have positive effects on blood cholesterol levels. ACV could lower bad cholesterol levels and elevate good cholesterol levels in diabetic rats (3).
Another small study found that ACV could regulate the levels of blood sugar and insulin in the case of type 2 diabetes (4).
However, some anecdotal evidence states that ACV may actually worsen glycemic control, and this may aggravate diabetes symptoms. A few other theories suggest that ACV may slow down the rate at which food and fluids leave the stomach, making it harder for any individual to control blood sugar.
ACV may also interact with certain medications, and its strong taste may not be okay for all.
That’s a bag of mixed results. What’s the conclusion? Should you try it? ACV is not harmful, per se. It is considered safe and can be worth a try. But ensure you use organic, unfiltered, and raw ACV – because it will be higher in beneficial bacteria (and it appears cloudy too).
Here are the various ways you can use ACV to aid your diabetes treatment.
How To Use Apple Cider Vinegar For Diabetes
1. Apple Cider Vinegar And Water
What You Need
- 2 tablespoons of ACV
- 2 tablespoons of water
- 1 oz cheese
What To Do
Mix the ACV and water. Consume the mixture, along with the cheese, before bedtime.
How Often You Should Do This
Try it for a week, and consult your doctor post the results. Follow their advice.
Why This Works
ACV contains acetic acid, which is known for its antiglycemic effects. The acid can reduce starch digestion. Cheese and vinegar may have a synergistic effect. Cheese also contains amino acids that provide glucogenic substrates, which may benefit people with type 2 diabetes (these substrates, in the presence of insulin, convert to glycogen) (5).
2. Cinnamon And Apple Cider Vinegar
- 1 teaspoon of ACV
- ¾ teaspoon of ground cinnamon
- 1 teaspoon of stevia
Mix all the ingredients and take the concoction post meals.
Twice a day. Consult a doctor post results.
Cinnamon can help lower fasting blood glucose (6). Though stevia sweetens the drink, it has a glycemic index of zero and is not absorbed by the intestines.
3. Honey And Apple Cider Vinegar
- 1 teaspoon of ACV
- 1 teaspoon of honey (or even less)
- ½ cup of water
Mix all the ingredients and take the drink post meals.
Once or twice a day. Visit your doctor post the results.
Honey can offset the acidic taste of ACV. It may not have the same effect on blood sugar levels as sugar does and could be a healthy substitute. Some research shows that honey may also help in the management of diabetes (7).
Use honey only if your diabetes is well maintained. Otherwise, it is better to skip it or replace it with stevia.
4. Baking Soda And Apple Cider Vinegar
- 2 tablespoons of ACV
- ½ teaspoon of baking soda
- A couple of orange wedges
- Add one-fourth teaspoon of baking soda to a glass tumbler.
- Pour the entire ACV into the tumbler and stir thoroughly.
- Drink the mixture.
- You can eat or suck on the orange wedges. This can remove the sour taste of ACV from your mouth.
Thrice a day.
The mechanism of baking soda in diabetes treatment is anecdotal. Some animal research suggests that baking soda may help prevent an infection called mucormycosis, which is a diabetes complication (8).
In case you have a digestive condition that affects the mouth, esophagus, stomach, or intestines, talk to your doctor before using this remedy.
5. Bragg Apple Cider Vinegar
This is not a separate remedy as such. Bragg is a popular brand of apple cider vinegar that is widely known for its quality. It was founded by Paul Bragg in 1912 and claims to control weight gain that is so commonly associated with diabetes.
You can use Bragg Apple Cider Vinegar in the remedies we have discussed above. But we recommend you talk to your doctor before using the product. You can get Bragg ACV here.
Research on apple cider vinegar and its effects on diabetes are largely inconclusive. Though using ACV for treating the symptoms may not do much harm, it is important you talk to your doctor. These remedies are not replacements for conventional diabetes treatments and medications. They may, however, supplement existing treatment options and help accelerate recovery.
Frequently Asked Questions
Can you take apple cider vinegar with metformin?
Some believe taking apple cider vinegar along with metformin may lower blood sugar levels way too much. However, there is less research available. Please consult your doctor before taking ACV with the medication.
Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
- About Diabetes, Centers for Disease Control and Prevention.
- Diabetes Control: Is Vinegar a Promising Candidate to Help Achieve Targets? Journal of evidence-based integrative medicine, US National Library of Medicine, National Institutes of Health.
- Apple cider vinegar attenuates lipid profile in normal and diabetic rats, Pakistan Journal of Biological Sciences, US National Library of Medicine, National Institutes of Health.
- Vinegar Consumption Increases Insulin-Stimulated Glucose Uptake by the Forearm Muscle in Humans with Type 2 Diabetes, Journal of Diabetes Research, US National Library of Medicine, National Institutes of Health.
- Vinegar Ingestion at Bedtime Moderates Waking Glucose Concentrations in Adults With Well-Controlled Type 2 Diabetes, American Diabetes Association.
- Anti-diabetic and antioxidant effect of cinnamon in poorly controlled type-2 diabetic Iraqi patients: A randomized, placebo-controlled clinical trial, Journal of intercultural ethnopharmacology, US National Library of Medicine, National Institutes of Health.
- Honey and Diabetes: The Importance of Natural Simple Sugars in Diet for Preventing and Treating Different Type of Diabetes, Oxidative Medicine and Cellular Longevity, US National Library of Medicine, National Institutes of Health.
- Bicarbonate correction of ketoacidosis alters host-pathogen interactions and alleviates mucormycosis, The Journal of Clinical Investigation.
- 25 Best Diabetes Friendly Fruits That Will Not Raise Your Blood Sugar
- Aloe Vera For Diabetes: What You Should Know
- How Does Cinnamon Help Control Diabetes?
- How To Use Turmeric To Fight Diabetes
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Ravi Teja Tadimalla
Ravi Teja Tadimalla is a Senior Content Writer who specializes in writing on Health and Wellness. He graduated from SRM University, Chennai, and has been in the field for well over 4 years now. His work involves extensive research on how one can maintain better health through natural foods and organic supplements. Ravi has written over 250 articles and is also a published author. Reading and theater are his other interests.