How Does Vinegar 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)
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 reduces 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)
Vinegar Reduces A1C Levels
Having 2 tablespoons of vinegar twice daily with meals reduces 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 reduces 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 improves insulin sensitivity by 34% in peple with insulin resistance and 19% in type 2 diabetics. Insulin response was improved, and blood glucose was significantly reduced as well. (4)
Cinnamon and vinegar combined may improve blood sugar even more
Having 4 g cinnamon and 1.64 g acetic acid combined before meals reduces blood glucose to 5.8 mmol/l (104 mg/dl) compared to 6.44 mmol/l (116 mg/dl) in the control group. The control meal was where only cinnamon or acetic acid were used 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 a little seems to be the 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. I use this myself and it is top quality. It is unfiltered, unrefined, and contains all the beneficial nutrients as well.
Can't stand the taste of apple cider? Some people can't so what I'd suggest is to use apple cider vinegar capsules. Though this hasn't really been tested in studies, I don't see why it wouldn't provide the same kind of benefits.
So grab yourself some apple cider vinegar and start having 2 tablespoons in water with your meals because as the evidence shows, vinegar does lower blood sugar levels, and provides other benefits too!
Wishing you the best in health 🙂
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)