For patients with diabetes—especially type 2 diabetes—managing blood sugar levels is vital. Although the main therapy choices are drugs and lifestyle modifications, some natural therapies could help control blood sugar.
Apple cider vinegar (ACV) is one such beverage that has attracted interest for possible advantages.
For millennia, apple cider vinegar has been used medicinally. Recent studies point to improvements in insulin sensitivity, blood sugar levels, and oxidative stress reduction helping those with diabetes.
Though ACV shows potential, it cannot substitute for medical advice. The science underlying ACV’s possible advantages for diabetics is investigated in this article together with useful advice on including it into a sensible way of living.
Let’s Understand Type 2 Diabetes
High blood sugar levels resulting from insulin resistance—that is, the inability to generate enough insulin—define the chronic disorder known as type 2 diabetes.
A hormone, insulin enables cells to take glucose—sugar—from the bloodstream for use. When insulin fails to be efficient, glucose accumulates in the blood and causes many health problems.
Key complications of high blood sugar include:
- Increased risk of heart disease
- Nerve damage
- Kidney disease
- Vision problems
- Slow wound healing
For those with diabetes, controlling blood sugar is absolutely vital; even those without diabetes might gain from steady blood sugar levels.
Studies point to consistently elevated blood sugar as possibly contributing to aging and chronic diseases including obesity and heart disease.
How Apple Cider Vinegar Helps with Diabetes
Apple cider vinegar (ACV) is made by fermenting apple juice with yeast and bacteria. This process produces acetic acid, which is believed to be the key compound responsible for ACV’s health benefits.
Several studies have examined how ACV may help manage blood sugar levels:
1. Improves Insulin Sensitivity
Apple cider vinegar intake increases insulin sensitivity, therefore enabling cells to more effectively absorb glucose, according a 2019 clinical study (PubMed).
Those with insulin resistance—a feature of type 2 diabetes—may especially benefit from this effect.
ACV may help reduce fasting blood sugar levels, so it is a possible supplemental therapy for diabetics according another 2021 assessment of clinical trials (NCBI).
2. Lowers Blood Sugar Levels After Meals
For those with diabetes, post-meal blood sugar surges can be hazardous. In those with insulin resistance, eating vinegar before a high-carb meal dropped post-meal blood sugar levels by up to 34%, according a study in the journal Diabetes Care.
ACV’s acetic acid is thought to slow down carbohydrate digestion, therefore preventing sharp blood sugar increases following meals.
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3. Reduces Oxidative Stress
Diabetes is linked to oxidative stress, a disorder whereby damaging chemicals called free radicals destroy cells.
According to the before mentioned 2019 clinical study, drinking of ACV lessened oxidative stress in diabetics This could help minimize the risk of diabetes-related problems like heart disease and nerve damage.
4. May Aid in Weight Management
A big risk factor for type 2 diabetes is obesity. Some studies claim that by raising sensations of fullness and lowering calorie intake, ACV can help one lose weight.
Participants who drank ACV dropped more body fat and weight than those who did not according to a 12-week study.
Although losing weight by itself cannot treat diabetes, keeping a good weight will greatly increase insulin sensitivity and general blood sugar control.
How to Use Apple Cider Vinegar for Blood Sugar Control
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If you’re considering adding ACV to your routine, here are some safe and effective ways to do so:
1. Drink it Diluted in Water
- Mix 1–2 tablespoons of apple cider vinegar with a large glass of water (8–12 ounces).
- Drink it before meals or before bedtime to help regulate blood sugar levels.
- Avoid drinking it undiluted, as its acidity can damage tooth enamel and irritate the throat.
2. Add it to Salads or Cooking
- Use ACV as a salad dressing with olive oil and herbs.
- Add it to marinades, soups, or sauces for a tangy flavor boost.
3. Take it in Capsule Form
If you don’t like the taste of ACV, you can try apple cider vinegar supplements. However, ensure you choose a high-quality brand with no unnecessary additives.
Potential Side Effects and Precautions
While ACV is generally safe, excessive consumption may cause:
- Digestive issues: Some people experience nausea or indigestion after drinking ACV.
- Tooth enamel erosion: Its acidity can weaken enamel over time. Using a straw or rinsing your mouth with water afterward can help.
- Low potassium levels: ACV may lower potassium levels, which can be problematic for those with existing deficiencies.
- Interactions with medications: If you take insulin or diabetes medication, consult your doctor before using ACV, as it may lower blood sugar too much.
Apple Cider Vinegar Is Not a Replacement for Medical Treatment
It’s essential to understand that ACV is not a cure for diabetes. While it may help regulate blood sugar levels, it should not replace prescribed medications or medical advice.
The National Center for Complementary and Integrative Health (NCCIH) emphasizes that dietary supplements like ACV should only be used as part of a comprehensive diabetes management plan that includes:
- A healthy diet rich in whole grains, vegetables, lean proteins, and healthy fats
- Regular exercise to improve insulin sensitivity
- Routine blood sugar monitoring to track progress
- Prescribed medications if needed
