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How Can Vinegar Potentially Help You?
Research shows vinegar may help:
- Reduce post meal blood sugar levels
- Increase post meal satiety (your feeling of fullness)
- Improves insulin sensitivity
- Improves insulin response
How Does Vinegar Help Lower Blood Sugar Levels?
Researchers still aren’t exactly clear on how vinegar helps. What they do know is it’s the acetic acid that provides the benefits.
Here’s what one study said:
“Acetic acid may reduce glycemic responses…by inhibiting disaccharidases in the small intestinal epithelium or by stimulating glucose uptake and utilization in peripheral tissues.” (1)
Other investigations (8) suggest vinegar activates free fatty acid receptors in the intestine, which leads to increased glucagon production (a hormone that assists the control of blood sugar levels), along with increased fatty acid oxidation (burning fat cells) and decreased liver gluconeogenesis (a metabolic process whereby the liver produces more glucose).
These mechanisms are suggested to improve insulin resistance and blood sugar levels, increase blood flow to peripheral tissues, which may decrease risk of complications, and increase feelings of fullness, which leads to lower food intake.
The Research
Vinegar Lowers Morning Blood Sugar Levels
Having 2 tablespoons of apple cider vinegar with 1 oz (28 g) cheese (which is just 1 slice cheese) before bed was shown to reduce morning glucose by 4% compared to 2% when the participants only had cheese and water.
People that had a typical fasting glucose above 130 mg/dl or 7.2 mmol/l had an even better result of 6% decrease in morning blood sugar levels. (2)
Another study found 20 ml apple vinegar per day over 8 weeks improved fasting blood sugar by an average -10.16 mg/dL (0.6 mmol/l). (7)
Vinegar Reduces A1C Levels
Having 2 tablespoons of vinegar twice daily with meals was shown to reduce HbA1c levels by 0.16% in 12 weeks. (3)
Vinegar Reduces Post Meal Blood Sugar Levels
Having 20 g apple cider vinegar with a high glycemic meal was shown to reduce 60 minute post meal glucose levels by 54% in healthy subjects. The vinegar also reduced the 60 minute insulin response. (1)
Vinegar improves insulin sensitivity, insulin response and lower blood sugar levels
Having 20 g apple cider vinegar in 40 g water with meals was shown to improve insulin sensitivity by 34% in people with insulin resistance and 19% in type 2 diabetics. Insulin response was improved, and blood glucose was significantly reduced as well. (4)
When researchers tested the effect of vinegar intake on muscle cells, they found higher absorption of glucose, along with decreased overall blood sugar levels and a reduction of insulin, which indicates the vinegar has an effect on glucose metabolism in the body. (9)
Cinnamon and vinegar combo
Having 4 g cinnamon and 1.64 g acetic acid from vinegar combined before meals was shown to reduce blood glucose to 104 mg/dl (5.8 mmol/l) compared to 116 mg/dl (6.44 mmol/l) in the control group.
The control meal provided only cinnamon or acetic acid in solo so there does appear to be an additive effect of combining both vinegar and cinnamon together. (5)
How Much And What Type Of Vinegar ?
Taking 2 tablespoons watered down appears to be the average standard dosage.
Tip: Some people have complained that they don’t like the taste of it. Yes, it is quite bitter. If you want to try to make it a little more palatable, add a few drops of stevia liquid for sweetness.
Apple cider vinegar is high in acetic acid and is one of the most frequently used types of vinegars.
Tip: The recommended brand to use is Braggs apple cider vinegar – it is top quality, unfiltered, unrefined, and contains all the beneficial nutrients as well.
Can’t stand the taste of apple cider? Some people can’t and the good news is you can use apple cider vinegar capsules. Though this hasn’t really been tested in studies, there is no logical reason why it wouldn’t provide the same kind of benefits.
Grab yourself some apple cider vinegar and start having a couple of tablespoons in water with your meals on a daily basis because as the evidence shows, vinegar can assist with better blood sugar control, and may provide other health benefits too!
Note though: we have seen many people experience the benefits of using vinegar in their dietary routine but not everyone. We just want you to know that in case you are one of the few people who do not experience the effects.
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References
1. Johnston et al. Vinegar and Peanut Products as Complementary Foods to Reduce Postprandial Glycemia. J Am Diet Assoc. 2005;105:1939-1942.
2. Johnston et al. Vinegar ingestion at mealtime reduced fasting blood glucose concentrations in healthy adults at risk for type 2 diabetes. Journal of Functional Foods. 2013;5:2007-2011.
3. Johnston et al. Preliminary evidence that regular vinegar ingestion favorably influences hemoglobin A1c values in individuals with type 2 diabetes mellitus. Diabetes Research and Clinical Practice. 2009;84:e15-e17.
4. Johnston et al. Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes. Diabetes Care. 2004;27(1).
5. Mettler et al. Additive postprandial blood glucose–attenuating and satiety-enhancing effect of cinnamon and acetic acid. Nutrition Research 29 (2009) 723–727.
6. O’Keefe et al. Dietary Strategies for Improving Post-Prandial Glucose, Lipids, Inflammation, and Cardiovascular Health. J Am Coll Cardiol 2008;51:249–55)
7. Gheflati A et al. ,The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial. Clin Nutr ESPEN. 2019 Oct;33:132-138. doi: 10.1016/j.clnesp.2019.06.006. Epub 2019 Jul 9.
8. Lim J et al. Vinegar as a functional ingredient to improve postprandial glycemic control-human intervention findings and molecular mechanisms. Mol Nutr Food Res. 2016 Aug;60(8):1837-49. doi: 10.1002/mnfr.201600121. Epub 2016 Jun 27.
9. Mitrou et al. Vinegar Consumption Increases Insulin-Stimulated Glucose Uptake by the Forearm Muscle in Humans with Type 2 Diabetes. J Diabetes Res. 2015;2015:175204. doi: 10.1155/2015/175204. Epub 2015 May 6.
Do ACV capsules work as well as the liquid vinegar?
Ginger, the liquid vinegar is better than capsules, but some people prefer the capsules, which will still have some benefit.
I just wondered if vinegar helps with blood sugar and weight loss
Yes it does, as explained in the article Joyce. You can also include this drink to boost weight loss.
I think I must be wired wrong. I am a 62 year old male diagnosed pre-diabetic and have always exercised but confess to being a little overweight and certainly eat too many carbs which I am starting to adjust downwards. My main issue is high fasting glucose, after meal readings are mixed but generally not too bad apart from when I consume really high carbs. I read about Cinnamon lowering sugar levels so tried it for 5 days and it had the opposite effect – all my readings were higher. Same with Vinegar, apart from the first day when the fasting level was significantly lower. If I take vinegar before a meal the readings are slightly higher than if I don’t have any vinegar! I don’t understand why – any suggestions?
Been taking vinegar now for 7 days and no improvement at all for the fasting levels – is it something that takes months before results are noticeable? Any help appreciated.
Hi Andy,
I would look closely at your diet first. Although vinegar and cinnamon can help, you need to make sure your meals/snacks are lower carbohydrate, nutrient-dense and giving you adequate protein/fat. If you are doing that then I would continue and see if some time is needed for the adjustment to start to show.
Can you mix 2 tbsp apple cider vinegar + 1 tsp or more cinnamon + 2tsp extra virgin olive oil to make a salad dressing? I am 63 yr female recently diagnosed with type 2 diabetes. Thank you!
This would be a great dressing to try! Playing around with any combination of vinegar/citrus plus a healthy fat such as olive oil or avocado oil can give you endless possibilities for dressings. Let us know how your combo turns out!
I have a bottle of ordinary vinegar how can I use it to reduce my sugar levels
Hi Ronald,
You can try consuming 2 tablespoons of watered down vinegar 1-2 times per day with your meals.
Interesting fact, please explain how vinegar consumption with meals was used without the side effects on teeth. I used to use apple cider vinegar with hot water but I was discouraged that it affects teeth. Is that true? Please help because it used to lower my blood sugar.
Hello Hudson,
Yes, the acid in vinegar can contribute to weakened tooth enamel. I think it depends on the person and how much you are drinking to determine if it should be something you can continue with.
I’ll certainly try this. I have 2 gallons of apple cider vinegar after a batch of cider went slightly awry!!!!
Hi Ian,
Give it a try!
Hello. I use the 2 oz of ACV and make a tea. Adding it to one of the teas, with a drop of peppermint oil and ginger oil along with limited amount of organic honey. Add water if it’s too strong. Nice hot or cold.
Braggs has apple cider vinegar drinks in various flavors. I’ve found it at my local Giant food stores. Not many stores carry it however. My favorite is the apple cinnamon. It’s sweetened with Stevia but the combination of sweet/vinegar taste is amazing. I keep several jars in my fridge and take a few sips throughtout the day. While playing cards and everyone else is snacking on chips & cookies, I have my Braggs Apple Cinnamon vinegar along with some cheese chunks, walnuts & honey roasted macadamia nuts and I’ feel like I have the best game snack ever! I’ve lost weight AND my last A1c was down from 6.3 to 5.2! I’m pretty confident that using this drink has helped me for sure.
Hi Tracy,
Thanks for sharing! Glad your A1c has improved!
I wonder if it would work to add a small amount of olive oil and eat on a salad and have the salad every meal?
Hi Angela,
You would still get the benefits of the vinegar if adding to a salad.
I have been using apple cider vinegar for years to help keep my blood sugars low, and it really works. It can be hard on the tummy. I take up to a tablespoon once or twice a day, up to a half hour before meals, and it blunts the rise in blood sugar. I also have used cinnamon which was fantastic and worked absolutely to help mee lose a great deal of weight and keep my blood sugar low, but I became allergic to it. I do not, and will not take Diabetes drugs, so this is great for me.
Thank you for sharing your success, Laura. Keep it up!
Adding apple cider vinegar to salads and eating home made pickled vegetables in apple cider vinegar is another alternative.
Great suggestions!
does it have to be cheddar cheese or will Swiss do?
Hi Eileen,
Swiss would be fine too!
I test my blood sugar , and if it’s high I use hummalog on a sliding scale. Is it alright to use the vinegar and lemon ? I just started to use hummalog for a couple of months now.
Vinegar is a natural food substance so it should be fine. Just keep an eye on any reactions and initially you might consider testing to ensure you’re okay.
I use 2 insulin an metphormin. I’m taking prednisone an blood sugar up to 476 took another shot of hummalog an some apple cider vinegar , I’ll let y’all know in a bit
Yes, prednisone (any steroids) can really impact your sugar levels. Assuming this is going to be a long term medication make sure to speak to your endocrinologist as soon as possible as they will need to adjust your insulin and/or metformin.
I am an insulin using diabetic. .Do I 5ake 2 tbsp 2xs a day???
Taking 2 tablespoons watered down a little seems to be the standard dosage recommended in research studies. Unfortunately, there have been no studies done in insulin dependent diabetics yet. Always check with your healthcare team, too.
This is wonderful news. I would like to know how much water do we use with the 2 tbls. of vinegar?
Some studies show people taking it on it’s own, but that is a bit nasty. Try adding it to 1/2 cup water and see how you go. Or if you do take it raw, wash it down fast 🙂
Well I just have the regular vinegar and spoon full, as is. but more to prevent blood pressure from being high
Can one use flavored vinegar instead? I make shrugs out of various balsamic vinegars that are flavored, i.e., blueberry, grapefruit and so on.
Hi Diane, Balsamic vinegar won’t work the same as apple cider vinegar as it has different properties, less acetic acid and more fructose.