Does apple cider vinegar help people with diabetes?

Apple cider vinegar may have various health benefits, such as supporting weight loss and managing blood sugar. These benefits could help people with or at risk of diabetes. However, scientific research has not yet confirmed them. Scientists have yet to back up the majority of the health claims around apple cider vinegar with significant clinical research. However, some evidence has emerged to suggest that apple cider vinegar may have particular benefits for the management of diabetes. Diabetes is a chronic condition that leads to an inability to manage blood sugar levels properly. According to the World Health Organization (WHO), in 1980, around 108 million people had diabetes. Its prevalence has significantly increased over the past few decades to an estimated 422 million in 2014. This article looks at the research that links apple cider vinegar and diabetes, as well as ways to take apple cider vinegar effectively. According to scientists, apple cider vinegar has the potential to impact different types of diabetes in a variety of ways. Some research, such as this review from 2018Trusted Source, draws a connection between apple cider vinegar and reduced blood glucose. This leads some people to believe that apple cider vinegar could provide benefits for people with diabetes who need to manage their blood glucose levels. There are two primary forms of diabetes: type 1 and type 2. In type 1, the pancreas does not produce insulin because the body’s immune system attacks the cells that make it. A person with type 1 diabetes will need to take additional insulin. Type 2 occurs when the body’s cells become less sensitive to the glucose-reducing effects of insulin. This means that the body absorbs less glucose, which leaves more circulating in the bloodstream. Diet has a controlling influence on type 2 diabetes and is an essential consideration for people with type 1. However, while apple cider vinegar is a low-risk addition to a diabetes diet, many studies on the vinegar are small and have reached mixed conclusions concerning its effects on blood sugar levels.

Research Some studies have looked at the possible benefits of apple cider vinegar. Blood sugar levels 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 reviewTrusted Source 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 2015Trusted Source suggested that apple cider vinegar may improve the way that the body absorbs blood sugar and increase insulin sensitivity in the skeletal muscle.

Type 1 diabetes 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 worseTrusted Source. 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.

Obesity 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 studyTrusted Source 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. However, taking apple cider vinegar is unlikely to cause serious harm. Always monitor levels to measure whether it works and make dietary adjustments accordingly.

Tips Drinking a glass of water containing 1–2 spoonfuls of apple cider vinegar before meals or bedtime can reduce blood sugar. People who wish to consume apple cider vinegar should dilute 1–2 tbs of apple cider vinegar in a large glass of water. Drink it before meals or just before bedtime, when it has the greatest reducing impact on blood sugar. As with most kinds of vinegar, a person should not consume undiluted apple cider vinegar. On its own, the vinegar can cause stomach irritation or damage tooth enamel. Apple cider vinegar is also a versatile cooking ingredient. People can use it in salad dressings, marinades, sauces, and soups, and it works well with many types of meat and fish. People are most likely to see the distilled varieties of apple cider vinegar on sale. This type of apple cider vinegar is clear and has no color.

What Is Apple Cider Vinegar? Apple cider vinegar (ACV) is a type of vinegar made with crushed fermented apples, yeast, and sugar. It's used as an ingredient in foods such as salad dressings, pickles, and marinades. For many years, people have also used it as a home remedy for everything from fighting germs to preventing heartburn. More recently, research has shown that apple cider vinegar might have some real health benefits, such as helping reduce blood sugar levels and aid weight loss. While there's not a lot of evidence for these benefits, ACV is generally harmless – as long as you use it correctly.

Is Vinegar Good for You? Vinegar is an excellent source of: Potassium Magnesium Calcium Phosphorus Some types of vinegar can also be a good source of antioxidants. The darker the vinegar, the more antioxidants remain in the liquid. Darker vinegars are generally less refined than lighter vinegars, with healthy compounds in the liquid affecting taste and color. Who should avoid it According to Peña, people who have kidney problems or ulcers should steer clear, and no one should substitute it for their regular medication. Large amounts of apple cider vinegar can result in reduced potassium levels in addition to side effects like tooth enamel erosion. When taking insulin or water pills such as furosemide (Lasix), potassium levels may drop to dangerous levels. Talk to your doctor if you take these medications.

The takeaway At the end of the day, the most effective way to prevent and manage diabetes is eating a balanced diet that includes healthy carbohydrates and enough healthy proteins and fats. It’s important to understand the impact of carbohydrates on your blood sugar, and limit intake of refined and processed carbohydrates, such as foods with added sugar. Instead, opt for healthy nutrient-dense, fibrous carbohydrates, such as fruit and vegetables. Contrary to past recommendations, whole grainsTrusted Source may also be included in those with kidney disease, as the phosphorus content is now known to be poorly absorbed. Increasing physical activity can also have a positive impact on blood sugar management.