If you are affected by pre-diabetes or diabetes, you’ve probably heard that apple cider vinegar can help regulate your condition. Several health experts and bloggers have claimed that apple cider vinegar can significantly reduce your blood sugar levels and improve your insulin sensitivity. But is there any basis for these claims? Let’s find out.
1. Effect On Postprandial And Fasting Glucose Levels
Postprandial glucose is the level of glucose in the blood right after a meal. A study examined the effects of ACV on individuals with type 2 diabetes. After the participants consumed 2 tablespoons of ACV (diluted with water) at breakfast, they revealed a significant drop in postprandial blood glucose levels.1 Another study that looked at whether apple cider vinegar consumption at night reduced the waking blood glucose level observed positive results. The fasting glucose levels of certain participants reduced by up to 6 percent.2
However, it’s important to note that results have not been consistent across tests. In fact, certain studies have observed that ACV consumption during meals did not have any effect on postprandial glucose level.3
2. Effect On Insulin Sensitivity
Apple cider vinegar is believed to treat type I diabetes by improving the insulin sensitivity of patients that are insulin resistant. A study noted that ACV consumption before a meal significantly improved the postprandial insulin sensitivity of the whole body, thus indicating that ACV could be an effective supplement for antidiabetic therapy.4
3. Effect On Weight Loss
It’s popularly believed that apple cider vinegar can help you remain full for longer amounts of time, thus reducing your chances of over-eating. However, the satiety experienced after consuming ACV might be short-term and might not effective for long periods of time. Another way ACV can help you manage weight is by reducing your craving for sugar. Some people believe that ACV (when diluted with water) can act as a substitute for sugar and keep you from turning to sugary foods.
Who Should Not Consume Apple Cider Vinegar?
Note that you must not take apple cider vinegar if you are affected by gastrointestinal problems, acid reflux, or irritable bowel syndrome. Pregnant or breastfeeding women should consult a medical practitioner before drinking apple cider vinegar.
What You Need To Remember
- Apple cider vinegar should not be consumed undiluted. Dilute every tablespoon of ACV with 4 ounces of water.
- Always rinse your mouth to flush out remnant acids from the drink. All vinegar-based mixtures are best consumed through a straw.
- Ensure that the apple cider vinegar you use is unrefined.
- Ensure you do not overdose on the drinks – consuming more than 8 tsp apple cider vinegar could be extremely harmful. Ideally, you should consume no more than 5 tsp a day.
Since results across studies have not been consistent, it’s unclear whether apple cider vinegar could help treat type II diabetes. However, the positive effects of ACV seem more pronounced in patients with type I diabetes. If you are suffering from pre-diabetes or diabetes, it’s essential that you approach your medical practitioner before consuming ACV on a regular basis. It’s also important that you don’t use ACV as a substitute for medication as its efficiency is still unwarranted.
|↑1||Effects of Apple Cider Vinegar on Postprandial Glucose Levels in Adults with Type 2 Diabetes. University of Michigan.|
|↑2||White, Andrea M., and Carol S. Johnston. “Vinegar ingestion at bedtime moderates waking glucose concentrations in adults with well-controlled type 2 diabetes.” Diabetes Care 30, no. 11 (2007): 2814-2815.|
|↑3, ↑5||Bollinger, Laura, Jocelyn Holden, and Jo Carol Chezem. “Effects of apple cider vinegar on postprandial blood glucose and satiety.” The FASEB Journal 26, no. 1 Supplement (2012): 638-15.|
|↑4||Johnston, Carol S., Cindy M. Kim, and Amanda J. Buller. “Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes.” Diabetes Care 27, no. 1 (2004): 281-282.|
|↑6||Apple cider vinegar. Go Ask Alice, Columbia University.|