Vinegar & Diabetes: Can It Reduce Blood Glucose Levels?
Vinegar continues to gain in popularity among consumers for its many purported health benefits including hypertension, weight loss, dandruff, leg cramps, fungal infections and diabetes. However, there is no clear scientific evidence to support these claims except for diabetes. In fact, there is an emerging body of evidence to support the benefit of vinegar in helping to reduce blood glucose levels. A recent review of the body of available control clinical trials that report on the effect of vinegar intake on blood glucose levels after meals was published in the Journal of Diabetes Research and Clinical Practice. Analysis of the studies revealed a significant glucose and insulin reduction in both healthy and participants with diabetes or insulin resistance who consumed vinegar compared with those in the control group who did not have vinegar. The researchers concluded that vinegar could be effective in reducing glucose and insulin levels after meals, indicating it could be considered as a tool to be used with other therapies for improving glucose control. How Vinegar Lowers Glucose Acetic acid, the active ingredient in vinegar is believed to lower blood glucose levels in three primary ways: slow digestion; prevent the complete breakdown of starches, and facilitate muscle glucose absorption. There are several types of vinegar available. The four most common are cider vinegar made from apples, wine vinegar from grapes, malt vinegar from barley and sugar; and white vinegar from distilled diluted alcohol. The amount of acetic acid varies depending on the type of vinegar. Cider and wine vinegar contain 5% to 6% acetic acid, and white vinegar ranges from 4% to 7%. Join the conversation and share this story How Much and What Type of Vinegar Studies show wine vinegar, white vine Continue reading >>
Vinegar Ingestion At Bedtime Moderates Waking Glucose Concentrations In Adults With Well-controlled Type 2 Diabetes
Given the importance of maintaining acceptable blood glucose concentrations, there is much interest in identifying foods and diet patterns that will help individuals with diabetes manage their condition. Based on previous data indicating that vinegar ingestion at mealtime reduces postprandial glycemia (1–4), the aim of this pilot study was to examine whether vinegar ingestion at bedtime reduces the next-morning fasting glucose concentration in individuals with type 2 diabetes. RESEARCH DESIGN AND METHODS— Four men and seven women (aged 40–72 years) diagnosed with type 2 diabetes (by a physician) who were not taking insulin completed the study. Participants provided a clinically determined A1C reading from a recent (<2 months) blood analysis. All participants gave written informed consent, and the study was approved by the institutional review board at Arizona State University. Participants maintained 24-h diet records for 3 days and measured fasting glucose at 0700 h for 3 consecutive days with a calibrated glucometer before the start of the study. Participants were instructed to continue usual prescription medication use during the study. Utilizing a randomized crossover design with a 3- to 5-day washout period between treatments, participants followed a standardized meal plan for 2 days, consuming either 2 Tbsp apple cider vinegar or water at bedtime with 1 oz cheese (8 g protein, 1 g carbohydrate, and 1.5 g fat). The standardized meal plan was designed to reflect the individual's typical diet. Participants were instructed to record all foods and beverages ingested during each 2-day treatment period. Fasting glucose was recorded with a calibrated glucometer by each participant during the trial: at baseline (day 0) and day 2 at 0700 h. These results were download Continue reading >>
Apple Cider Vinegar And Your Health
Apple cider vinegar has a long history as a home remedy, used to treat everything from a sore throat to varicose veins. But there’s not much science to support the claims. Still, in recent years, some researchers have been taking a closer look at apple cider vinegar and its possible benefits. It’s mostly apple juice, but adding yeast turns the fruit sugar into alcohol -- this is fermentation. Bacteria turn the alcohol into acetic acid. That’s what gives vinegar its sour taste and strong smell. Vinegar’s used in cooking, baking, salad dressings, and as a preservative. There’s a lot of acid in it, so drinking vinegar straight isn’t recommended. And it can cause serious problems if you have a lot of it. If you’re looking to take some for health reasons, most people recommend adding one to two tablespoons to water or tea. Vinegar has been used as a remedy since the days of Hippocrates. The ancient Greek doctor treated wounds with it. In recent years, people have explored apple cider vinegar as a way to lose weight, improve heart health, and even treat dandruff. Many of these claims aren’t supported by modern research. But some studies have found that acetic acid -- which gives vinegar its distinctive taste and smell -- may help with a variety of conditions: Japanese scientists found that drinking vinegar might help reduce obesity. One small study found that vinegar improved blood sugar and insulin levels in a group of people with type 2 diabetes. Vinegar also has chemicals known as polyphenols. They’re antioxidants that can curb cell damage that can lead to other diseases, such as cancer. But studies on whether vinegar actually lowers your chances of having cancer are mixed. Did we mention it’s highly acidic? Drinking a lot of apple cider vinegar can dam Continue reading >>
The Best Vinegars For Diabetes
Vinegar has so many uses, ranging from cooking and canning to cleaning. But it’s especially valuable if you have diabetes. The problem is to learn what type of vinegar to use for cooking, salad dressing, and blood glucose management. People have been using vinegar for at least 5,000 years, so we now have more types than we can count. For people with diabetes, these are the ones to know. This is the least expensive and most widely available type of vinegar. It has the most uses, too. Because distilled white vinegar is the most acidic, it has the strongest taste. While people use it more often as a folk remedy, cleaner, disinfectant, pesticide, and in their laundry than in cooking, its clean, crisp flavor works well in salads, marinades, and many recipes. This type costs more than distilled white vinegar, but is the second most common vinegar in our kitchens – with good reason. Unfiltered apple cider vinegar has good flavor and may have many medicinal properties. This strong brown vinegar holds up well to any of the pungent greens that you might like in your salads. The apple cider vinegar I use the most is organic, raw, unfiltered, and unpasteurized. Many people prefer red or white wine vinegars, which are less acidic than distilled white or apple cider vinegars. These full-bodied vinegars are as good as apple cider vinegar for bringing out the flavor of the greens in your salad. Champagne and sherry are two of the best specialty wine vinegars. Any of these wine vinegars are good for making marinades or to liven up soup or chili. This vinegar adds freshness, but with yet lower acidity than wine vinegar. Rice vinegar combines well with sesame oil. Most commonly used in Asian dishes, rice vinegar from Japan has a sweet, light flavor that you may appreciate in vinaigret Continue reading >>
Apple Cider Vinegar Helps Blood Sugar, Body Fat, Studies Say
Apple cider vinegar has been touted as a cure-all for decades. I've seen claims that it can do everything from halt hiccups to whiten teeth, and even banish dandruff. Whether or not it's capable of all those things, there is some solid research to back up apple cider vinegar as a healthy elixir, as long as you use it correctly. One promising benefit: It seems to help regulate blood sugar. A study published in Diabetes Care looked at men and women with type 2 diabetes. The researchers found that when the participants downed two tablespoons of apple cider vinegar before bed with a snack (one ounce of cheese), they had lower blood sugar levels the next morning, compared to when they ate the same bedtime snack paired with two tablespoons of water. Another study published in the same journal compared the effects of apple cider vinegar on healthy adults, people with pre-diabetes, and people with type 2 diabetes. Study participants in all three groups had better blood glucose readings when they consumed less than an ounce of apple cider vinegar with a high-carb meal (a white bagel with butter and orange juice), compared to when they the had the same meal and drank a placebo. People with pre-diabetes improved their blood glucose levels with vinegar by nearly half, while people with diabetes cut their blood glucose concentrations by 25%. Some research also suggests that apple cider vinegar may ward off scale creep. In a study published in the Journal of Agriculture and Food Chemistry, mice fed a high-fat diet along with acetic acid -- vinegar's key component -- developed up to 10% less body fat than control rodents. The researchers believe the findings support the notion that acetic acid turns on genes that trigger enzymes to break down fat and prevent weight gain. To investigat Continue reading >>
Type 2 Diabetes - Could A Spoonful Of This Every Day Condiment Cure You?
Insulin is a hormone made by the pancreas which allows your body to use sugar from carbohydrates for immediate energy or to store for later - a process type 2 diabetes sufferers struggle to do. In this condition, the pancreas doesn’t produce enough insulin, or the body’s cells don’t react to insulin. Which means blood sugar levels can get too high for too long a period. This can cause hyperglycaemia, which in turn can trigger heart disease, stroke and kidney disease. The weight loss benefits of drinking it are known, but it could also help you manage your diabetes too. But there might be a simple solution in the form of apple cider vinegar. The weight loss benefits of drinking it are known, but it could also help you manage your diabetes too. Research has found it improved type 2 diabetes patients’ insulin sensitivity - that’s insulin’s ability to bring sugar out of the bloodstream and into the body’s cells. The 2004 study also discovered it lessened the rise of blood sugar and insulin when patients were given insulin- and glucose-spiking foods, such as a bagel and orange juice. Fri, August 19, 2016 Diabetes is a common life-long health condition. There are 3.5 million people diagnosed with diabetes in the UK and an estimated 500,000 who are living undiagnosed with the condition. Further research supports these findings. A Swedish study saw healthy males given bread with and without white vinegar - the former group showed a lowering of blood sugar and insulin - while in a 2008 study on rats it reduced blood sugar levels. Researchers have found that less than one ounce of apple cider vinegar is needed to significantly reduce blood sugar levels after a meal, while a study published in the journal Diabetes Care discovered two tablespoons with a cheese snack w Continue reading >>
Diabetes Diet #68: Apple Cider Vinegar To The Rescue
What do you think of the notion of drinking vinegar everyday? Now wait a minute, don’t be so fast to say “not for me.” People around the world have been imbibing in this sour tasting liquid for over six thousand years. What exactly is vinegar and why bother drinking it? Vinegar is the end product when an acetic liquid such as wine or apple cider ferments. Sugars are broken down during the fermentation process by natural yeast and bacteria which metabolize into alcohol producing acids and resulting in the sour tasting liquid called vinegar, a word taken from the French “vin” for wine and “aigre” for sour. There are many varieties of vinegar, including red and white wine, balsamic, rice, sherry and champagne but the one we will concentrate on today is apple cider vinegar. Apple cider vinegar has long enjoyed the position of tried and true folk remedy for all that ails you. It is the one that is said to cure more ailments that any other home remedy. The list is quite long from allergies, to acne, sinus and flu, fungus and bacterial infections, warts, fatigue, Candida, acid reflux, arthritis, difficulty sleeping, contact dermatitis, bone density, gout, blood pressure, blood sugar, weight, skin complexion and finger nails, constipation and it is good to treat dogs, cats and horses suffering from flies or arthritis. It also adds a healthy sheen to their coats. You might be asking yourself at this point “how could one simple liquid that has been around forever accomplish so many good things?” Here is a brief explanation of just how apple cider vinegar works its magic to alleviate some of the problems and conditions listed above. Joint Pain: The malic acid in apple cider vinegar breaks down uric acid build up that forms around joints thus alleviating joint pan Continue reading >>
10 Blood Sugar–lowering Foods
Adapted from The Carb Sensitivity Program It is no exaggeration—balancing your blood sugar could be a matter of life or death. Chronic high blood sugar levels are toxic to your body, destroying organs and blood vessels and paving the way to a heart attack, type 2 diabetes, stroke, dialysis, nerve damage, erectile dysfunction, or even blindness. The good news? Out-of-control sugar levels can be reigned in and regulated with the right foods. Here are most potent blood sugar-lowering foods so you know how to lower blood sugar levels naturally. Blood Sugar Benefit: A groundbreaking study published in the Journal of Nutrition in 2010 found a daily dose of the bioactive ingredients from blueberries increases sensitivity to insulin and may reduce the risk of developing diabetes in at-risk individuals. That's important because too many carbs produces too much insulin, which could lead to insulin resistance and type 2 diabetes. Adding blueberries to daily smoothies for six weeks also improves insulin sensitivity, so feel free to eat healthy doses of the superfood fruit, too. Added Perk: Low in naturally occurring sugars, blueberries are also packed with antioxidants that fight damage from free radicals, accelerated aging, and diseases like cancer and Alzheimer's. Blood Sugar Benefit: Don't let the fat content of avocados fool you—they're still good for you! Avocados are full of monounsaturated fat, the kind that helps slow the release of sugars into the bloodstream, prompting less insulin release, and can even help to lower your cholesterol. Added Perk: Avocados contain beta-sitosterol, a compound that could help quell inflammation after an intense workout. Just limit yourself to one-quarter of an avocado at a time to avoid calorie overload. Or, try avocado oil drizzled on a Continue reading >>
Does Vinegar Lower Blood Sugar?
How Does Vinegar Help? Vinegar helps: 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) 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 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 Continue reading >>
20 Unique Apple Cider Vinegar Uses + 6 Major Health Benefits
By Rachael Link, MS, RD Despite its recent surge in popularity, the extensive list of apple cider vinegar benefits has been well-known for centuries. It’s been shown to keep blood sugar in check, amp up weight loss and even improve the appearance of acne and scarring. Apple cider vinegar (or ACV) is made from apple cider that has undergone fermentation to form health-promoting probiotics and enzymes, giving it significantly less sugar and fewer calories than apple cider or apple juice. In fact, it only takes one to two tablespoons of apple cider vinegar to take advantage of the health benefits of apple cider vinegar and each tablespoon clocks in at just 3–5 calories and contains minimal sugar. But what is Bragg’s apple cider vinegar good for? Apple cider vinegar uses range from soothing sunburns to giving your gut health a boost. Some even suggest that apple cider vinegar cures cold symptoms and seasonal allergies as well as acid reflux. With at least 20 potential uses and a host of proven health benefits, this is a must-have item in your medicine cabinet. 6 Apple Cider Vinegar Benefits 1. Regulates Blood Sugar Levels The ability of apple cider vinegar to help maintain normal blood sugar is one of the most well-studied apple cider vinegar benefits. In one study, vinegar consumption was found to decrease blood sugar levels by an average of 31 percent after eating white bread. (1) Similarly, an animal study showed that giving diabetic rats apple cider vinegar for four weeks was found to significantly reduce blood sugar levels.(2) Apple cider vinegar may also increase insulin sensitivity. Insulin is the hormone responsible for transporting sugar from the blood to the tissues where it can be used as fuel. Sustaining high levels of insulin can cause insulin resistance, Continue reading >>
Apple Cider Vinegar And Diabetes
OK, y’all. I wrote about this several years ago, but now I’m serious. If you want to control any type of diabetes better, consume vinegar before meals and at bedtime. Start today! It lowers post-meal and fasting glucose levels. In a study from Arizona State University, subjects took a drink of 20 grams of apple cider vinegar, 40 grams of water, and 1 teaspoon of saccharin with each meal. (I think stevia might be better than saccharin.) Those with insulin resistance who drank the vinegar had 34% lower postprandial (after-meal) glucose compared to controls. These postprandial benefits had been found before. It was thought that vinegar might slow the absorption of carbohydrate into the blood, or slow the breakdown of starches into sugars. This effect would mimic the effect of drugs like acarbose (brand name Precose). But the 2004 study cited above reported that vinegar reduced postprandial glucose more in subjects who were highly insulin resistant. The authors say this result shows that vinegar increases insulin sensitivity, perhaps acting similarly to metformin. Now studies have found that vinegar at bedtime reduces fasting blood glucose in the morning, indicating that vinegar might promote insulin production, like nateglinide (Starlix). Pretty amazing that a simple chemical like vinegar (acetic acid) could have the benefits of three different classes of diabetes drugs, and all for a few cents a dose! It’s likely good for both Type 2 and Type 1, especially for lowering postprandial glucose. And postprandial glucose levels account for 30% to 70% of A1C values. Vinegar has got to be the most cost-effective medicine in history, but most people with diabetes still aren’t taking it. And doctors aren’t prescribing it. Why not? Is it because there are no “vinegar rep Continue reading >>
This Is What Happens When You Take Apple Cider Vinegar Right Before Bed
No health issue happens in isolation. Often the underlying cause of one disease will also raise your risk of other complications. So it is with diabetes and blood sugar issues. Unfortunately, if you’ve been diagnosed with Type 2 diabetes, you have a higher risk of other problems including cardiovascular issues(source), issues with your weight (source), and maybe even cancer (source). The good news is that making sustainable changes to your diet and lifestyle can help to fight a variety of health risks all at once. Even certain natural ingredients can have multiple benefits to your body. The case in point? Apple cider vinegar. About Apple Cider Vinegar Apple cider vinegar is made in a two-step process, similar to how alcohol is made. The first step is to expose crushed apples, or apple cider, to yeast, which ferment the sugars and turn them into alcohol. Then bacteria is added to the alcohol solution which ferments the alcohol and turns it into acetic acid, the main compound in vinegar. Apple cider vinegar is a miracle worker. It can do so many things for the body, including, curing hiccups, soothing a sore throat, lowering cholesterol, preventing indigestion, aiding in weight loss, clearing acne, boosting energy, controlling bad breath, and whitening teeth (2). But if you are diabetic or insulin resistant, apple cider vinegar at bedtime could help you control your blood sugar. Apple cider vinegar before bedtime In a study of four men and seven women diagnosed with type 2 diabetes, who were not taking insulin, findings indicated that two tablespoons of apple cider vinegar taken with 1 ounce of cheese before bedtime may favorably impact waking glucose concentrations (1). This is mostly due to the acetic acid in the vinegar. Acetic acid Acetic acid, the main active ingre Continue reading >>
Can Drinking Vinegar Improve My Blood Glucose Levels?
I’ve heard that drinking a small amount of vinegar every morning can lower blood glucose levels. Should I be drinking it regularly if I have diabetes? Vinegar has been receiving some attention lately for its possible role in lowering blood glucose levels after eating. While not much research has been done on this topic and the research that has been done is conflicting, a few studies have found that if people with diabetes or those at risk regularly drink a small amount of vinegar at the beginning of meals it may help lower blood glucose levels after eating. The active ingredient in vinegar is acetic acid, and it is present in all types of vinegar. It is thought that acetic acid may influence blood glucose levels in several ways. It may: Delay how quickly your stomach empties after eating. Slowing digestion could cause your food to be digested more slowly and raise glucose less quickly. Prevent the complete breakdown of starches, causing less to be digested and absorbed into your blood stream Help muscles use glucose more effectively Related Content Whether vinegar works the same on all types of carbohydrate-containing foods is unclear from the research. In one study, vinegar had a glucose-lowering effect on meals that contained foods with a high glycemic index (GI), but not low GI foods. Results of another study showed that vinegar was effective for meals containing starches, but not sugars, such as glucose or dextrose. One study examined the impact of apple cider vinegar along with one ounce of cheese at bedtime on fasting glucose levels. The study found that people with diabetes who drank the apple cider vinegar had 2% lower fasting glucose readings in the morning compared to those who ate cheese alone. How much vinegar do you need to drink to lower your glucose le Continue reading >>
Cinnamon And Apple Cider Vinegar Lowered Blood Sugar, Triglycerides And Cholesterol
Diabetes has become extremely prevalent, with approximately 9 percent of the population affected. Controlling blood sugar can be challenging. Although many medications may be prescribed to help, sometimes simple remedies such as cinnamon and apple cider vinegar make a difference. Q. I have type 2 diabetes. Last summer my triglycerides were dangerously high (300), my cholesterol was 288, and my HbA1C was 8.2. I was taking Janumet and Trilipix, but they were not working. I decided to try taking 3/4 teaspoon cinnamon mixed with 1 teaspoon of apple cider vinegar and 1 teaspoon of honey every day. My triglycerides are now down to normal-121! My cholesterol has dropped to 260 and my HbA1C is good at 6.5. So this is really helping. Cinnamon and Apple Cider Vinegar to Lower Blood Sugar: A. The use of cinnamon to normalize blood sugar is controversial, but some research supports it (PLoS One, Feb. 14, 2014). In addition, cinnamon has been tested in rats and found to counteract the negative behavioral effects of an unhealthful diet high in fat and fructose (PLoS One, Dec. 13, 2013). An Iraqi study of people with poorly controlled type 2 diabetes also found cinnamon helpful (Journal of Intercultural Ethnopharmacology, Feb. 21, 2016). Volunteers took 1 gram of cinnamon daily or placebo for three months. Those taking cinnamon lowered their fasting blood sugar and HbA1c, a measure of blood sugar over time, significantly more than those assigned to take placebo. Like you, these participants continued taking their regular diabetes medicine. What Else Might Lower Blood Sugar? An Australian review proposed that the polyphenol compounds in cinnamon and a number of other foods may help regulate insulin and glucose metabolism (Nutrients, Jan. 5, 2016). Some of the other foods that might be Continue reading >>
Vinegar May Lower Blood Sugar
Doesn’t it seem like everyone is talking about the beneficial effects of vinegar? Well as it turns out, there is at least one scientifically proven benefit that I think you should know about. In a recent study that was published in the Annals of Nutrition and Metabolism, researchers conducted four randomized trials to determine the effectiveness of vinegar in reducing blood sugar after a meal. They experimented on three groups of adults without diabetes, with one group that did have Type II diabetes. The study gave small amounts of vinegar (10 g) either with a meal, or five hours before a meal. The meals were standardized by serving either a complex carbohydrate, or a simple carbohydrate sugar – dextrose. The researchers found that 10g of vinegar (2 teaspoons) ingested at mealtime, but not 5 hours before a meal, has a dramatic effect on blood sugar after the meal, reducing it by as much as 20% in comparison to placebo. This effect was seen when complex carbohydrates were ingested, but interestingly, not when simple carbs (sugar) were consumed. Now, there may be some detrimental issues associated with vinegar consumption, but keep in mind that vinegar is one of the components of the so-called Mediterranean diet, a diet that has a track record of association with reduced risk for a number of diseases. Read Next Continue reading >>