Managing blood sugar spikes is crucial for people with diabetes and for those wishing to maintain stable blood sugar levels. Cider vinegar is often cited as a natural remedy that can help regulate blood sugar levels.
What is cider vinegar?
Cider vinegar is a fermented product made from apples. The production process involves two fermentation stages: first, the sugars in the apples are transformed into alcohol by yeast, and then this alcohol is transformed into acetic acid by specific bacteria. Cider vinegar contains several beneficial components, such as acetic acid, polyphenols and various minerals.
What are the benefits of cider vinegar on blood sugar levels?
In the panoply of benefits linked to the consumption of cider vinegar, its potential to regulate blood sugar levels stands out for the number of studies carried out on this subject. In fact, cider vinegar has proved to be an ally of choice for those seeking to control their blood sugar levels, making this ordinary kitchen product extremely valuable, especially for people with type 2 diabetes.
Several studies have been carried out to examine the effects of cider vinegar on blood sugar levels. One study showed that consuming cider vinegar with a high-carbohydrate meal significantly reduced postprandial glucose levels.
Participants who consumed cider vinegar had lower post-meal blood glucose levels compared with the control group. The inhibitory effect of acetic acid on the digestive enzymes that break down carbohydrates reduces the absorption of sugar into the blood by slowing it down.
Does cider vinegar lower blood sugar levels?
Another randomised study evaluated the effects of prolonged consumption of cider vinegar in patients with type 2 diabetes. The results showed a significant reduction in fasting glycaemia,haemoglobin A1C (an indicator of long-term glycaemic control) and LDL (bad) cholesterol levels. In addition, an improvement in anthropometric indices such as weight and waist circumference was observed. These improvements are crucial because they indicate not only better glycaemic control, but also a reduction in cardiovascular risk factors.
The mechanisms underlying the beneficial effects of cider vinegar on blood sugar levels include the inhibition of digestive enzymes such asalpha-amylase, which slows down the digestion of starch, and the reduction in the rate of gastric emptying, thereby delaying the absorption of glucose. In addition, the acetic acid contained in cider vinegar can improve the effectiveness of insulin and increase the absorption of glucose by muscle and liver cells.
How should cider vinegar be used by diabetics?
An additional study has shown that drinking cider vinegar before going to bed can reduce fasting blood sugar levels in the morning in diabetic patients. This suggests that cider vinegar may have lasting effects on blood sugar regulation, beyond the immediate postprandial effect.
It is also important to note that cider vinegar has positive effects on the lipid profile of patients. By reducing LDL levels and increasing HDL (good cholesterol) levels, cider vinegar contributes to better cardiovascular health, which is particularly beneficial for people with diabetes who are at high risk of cardiovascular disease.
How can I lower blood sugar naturally?
The commonly recommended dose of cider vinegar is 15 to 30 ml (1 to 2 tablespoons) a day. This dose can be consumed in two ways:
- Single dose: Take 15 to 30 ml of cider vinegar diluted in a glass of water (about 240 ml) before a main meal.
- Divided between meals: Divide the daily dose into several doses, for example 5 to 10 ml (1 to 2 teaspoons) diluted in a glass of water, to be taken before each main meal.
Precautions and side effects
- Gastric irritation: Excessive consumption may cause heartburn.
- Dilution: Always dilute cider vinegar in water to avoid stomach irritation.
- Tooth enamel erosion: Remember to use a straw!
- Drug interactions: People taking medication for diabetes should consult a doctor before using cider vinegar.
It is important to note that although cider vinegar can help control blood sugar, it should not be considered a miracle cure. People with diabetes should always follow the recommendations of their healthcare professional and not rely solely on cider vinegar to manage their condition.
Sources
- The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial
- Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study
