Apple cider vinegar (ACV) is all the rave in the wellness industry, with some people claiming it’s a cure-all for everything from diabetes to weight loss. Limited research suggests that apple cider vinegar could help with lowering blood sugar. A good way to try it is by mixing one teaspoon of vinegar with a glass of water. Before you try it, it’s a good idea to discuss it with your doctor first.
In this article, we’ll discuss the health advantages of apple cider vinegar and examine whether adding it to your routine is worth your time and money. Keep reading to learn more about the potential relationship between apple cider vinegar and diabetes management.
What Is Apple Cider Vinegar?
Apple cider vinegar is a type of vinegar made from fermented apple juice. The process involves crushing apples to extract the liquid, which is then combined with bacteria and yeast for fermentation.
During fermentation, sugars in the apple juice are converted into alcohol and then acetic acid, giving apple cider vinegar its distinctive sour taste and pungent aroma. It often contains strands of proteins, enzymes, and beneficial bacteria known as "the mother," which add to its potential health benefits.
Apple cider vinegar is often used in cooking, but it has also been explored for its possible positive effects on health, including weight management and controlling blood sugar.
<p class="pro-tip"><strong>Also Read: </strong><a href="acv-for-weight-loss">Should I Drink Apple Cider Vinegar (ACV) for Weight Loss?</a>.</p>
What Are the Benefits of Apple Cider Vinegar?
There are a lot of people who are pretty excited about the health benefits of consuming apple cider vinegar for many reasons, including its antioxidant content. The phenolic compounds found in ACV include gallic acid, catechin, epicatechin, chlorogenic acid, caffeic acid, and p-coumaric acid, all of which might help reduce oxidative stress.
Here are some other possible health benefits of apple cider vinegar:
May Help With Weight Loss
Apple cider vinegar has been said to help achieve a healthy body weight by promoting a feeling of fullness and potentially reducing calorie intake. offering a valuable aspect for individuals with diabetes managing weight.1, 2, 3
While there is some research to support this, results are inconsistent, and more studies are needed on this topic. Plus, it may worsen symptoms in people who have gastroparesis or delayed gastric emptying.
May Lower Blood Sugar
Studies suggest that apple cider vinegar may contribute to improved blood sugar levels, providing a potential tool for the management of type 2 diabetes. While some studies have examined the link between apple cider vinegar and blood sugar management, studies have small sample sizes and yield varying results.4
The effects of apple cider vinegar on type 1 diabetes have not been proven or supported.
May Lower Cholesterol
The potential cholesterol-lowering effect of apple cider vinegar could be beneficial for individuals with diabetes who often face increased cardiovascular risks. Small studies show that it may have a beneficial effect on total cholesterol, lowering LDL and raising HDL cholesterol.5
Has Antimicrobial Properties
Apple cider vinegar's antimicrobial properties may offer additional immune support for individuals with diabetes, who may be more susceptible to infections.
Candida albicans is a common cause of fungal infections. In some people, Candida infections can be long-lasting and may become resistant to antifungal drugs. Some research suggests that apple cider vinegar may have potential as an antifungal treatment.6
Works to Increase Insulin Sensitivity
Insulin resistance is one of the symptoms of diabetes. Improved insulin sensitivity is crucial for diabetes management, and some research indicates that apple cider vinegar may play a role in enhancing this sensitivity.4
May Ease Acid Reflux
Apple cider vinegar is a popular at-home remedy for acid reflux and heartburn. However, research does not confirm that ACV is a safe or effective treatment for acid reflux. It may also wear away tooth enamel. Other home remedies are shown to be safe and effective at treating heartburn, including avoiding aggravating foods, maintaining a healthy weight, and elevating the head of the bed.
While apple cider vinegar may have some health benefits and could improve blood glucose levels in some individuals with type 2 diabetes, it is not a replacement for other diabetes management tools like a healthy diet, consistent intake of carbohydrates, and exercise.
If you’re going to take ACV, it should be used in conjunction with a balanced diet (whole grains, fruits, vegetables, lean proteins, and healthy fats), regular physical activity, quality and adequate sleep, and stress management techniques.
How to Use Apple Cider Vinegar?
Adding apple cider vinegar to your routine is easy and can be done in whatever way is best for you. One common way is to dilute it with water before consumption. Start with a teaspoon to a tablespoon of apple cider vinegar and mix it with a large glass of water. This diluted solution can be consumed before meals, helping to promote a feeling of fullness and potentially supporting weight management.
Apple cider vinegar can be used as an ingredient in salad dressing or added to marinades for a tangy flavor boost.
Some people prefer to add a splash of apple cider vinegar to herbal teas or use it in cooking to enhance the taste of certain dishes. We recommend starting with smaller amounts and gradually increasing, as using too much too fast may lead to unwanted side effects.
Always consult with a healthcare professional, especially if you have a health condition like diabetes. Your doctor can help you determine the most suitable way to add apple cider vinegar to your daily routine.
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<p class="pro-tip"><strong>Learn More: </strong><a href="does-vinegar-prevent-glucose-spikes">Does Vinegar Lower Blood Glucose Levels?</a>.</p>
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Topics discussed in this article:
- Hasan F, Hamilton K, Angadi S, Kranz S. The Effects of Vinegar/Acetic Acid Intake on Appetite Measures and Energy Consumption: A Systematic Literature Review. Curr Dev Nutr. 2022;6(Suppl 1):285. Published 2022 Jun 14. doi:10.1093/cdn/nzac053.026
- Cherta-Murillo A, Pugh JE, Alaraj-Alshehhi S, Hajjar D, Chambers ES, Frost GS. The effects of SCFAs on glycemic control in humans: a systematic review and meta-analysis. Am J Clin Nutr. 2022;116(2):335-361. doi:10.1093/ajcn/nqac085
- Kamiya T, Fukuta H, Hagiwara H, Shikano M, Kato T, Imaeda K. Disturbed gastric motility in patients with long-standing diabetes mellitus. J Smooth Muscle Res. 2022;58(0):1-10. doi:10.1540/jsmr.58.1
- Cheng LJ, Jiang Y, Wu VX, Wang W. A systematic review and meta-analysis: Vinegar consumption on glycaemic control in adults with type 2 diabetes mellitus. J Adv Nurs. 2020;76(2):459-474. doi:10.1111/jan.14255
- Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complement Med Ther. 2021;21(1):179. Published 2021 Jun 29. doi:10.1186/s12906-021-03351-w
- Yagnik D, Serafin V, J Shah A. Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression. Sci Rep. 2018;8(1):1732. Published 2018 Jan 29. doi:10.1038/s41598-017-18618-x