Published on: 5/21/2025
How Does Vinegar, Including Apple Cider Vinegar, Affect Blood Sugar Levels, and What Is the Recommended Intake?
Vinegar, including apple cider vinegar, can help lower blood sugar levels. It is generally safe to consume small amounts, like 1-2 tablespoons, diluted in water before meals.
Explanation
Vinegar, especially apple cider vinegar, has been studied for its effects on blood sugar levels. Research indicates that vinegar can help lower blood sugar levels, particularly after meals. This is because the acetic acid in vinegar helps slow down the digestion of carbohydrates, leading to a more gradual increase in blood sugar.
Recommended Intake
- Amount: It is generally suggested to take about 1 to 2 tablespoons of vinegar.
- How to Take: Dilute it in a glass of water and consume it before meals.
Benefits
- Blood Sugar Control: Helps in managing post-meal blood sugar spikes.
- Easy to Use: Simple to incorporate into daily routines by mixing with water.
Considerations
- Safety: While generally safe, consuming vinegar in large amounts can cause digestive issues.
- Consultation: It's always a good idea to talk to a healthcare provider before starting any new dietary regimen, especially for those with underlying health conditions.
By including vinegar in your diet in moderation, you may be able to support better blood sugar control.
(References)
- Santos HO, de Moraes WMAM, da Silva GAR, Prestes J, & Schoenfeld BJ. (2019). Vinegar (acetic acid) intake on glucose metabolism. Clinical nutrition ESPEN, 31221273.
- Jafarirad S, Elahi MR, Mansoori A, Khanzadeh A, & Haghighizadeh MH. (2023). The improvement effect of apple cider vinegar as a .... Frontiers in clinical diabetes and healthcare, 38028980.
- Cheng LJ, Jiang Y, Wu VX, & Wang W. (2020). A systematic review and meta-analysis: Vinegar .... Journal of advanced nursing, 31667860.
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