Decoding the Power of Raw Apple Cider Vinegar on Sugar Spikes and Type 2 Diabetes

Raw apple cider vinegar (ACV) has been gaining popularity as a natural remedy for various health conditions, including diabetes. One of the claimed benefits of raw ACV is its ability to reduce blood sugar spikes in people with diabetes. What does science say about this? Let’s explore this.

Diabetes is a chronic lifestyle condition characterized by high blood sugar levels, which can lead to various complications such as cardiovascular disease, nerve damage, and kidney damage. One of the key strategies for managing diabetes is to control blood sugar levels through diet, exercise, and lifestyle changes over and above your medication.

What is ACV? And how can it help manage sugar spikes and diabetes?

Raw apple cider vinegar (ACV) is made from fermented apples and is a rich source of acetic acid and other beneficial compounds such as polyphenols and antioxidants. These compounds have been shown to have various health benefits, including reducing blood sugar levels.

Decoding the science behind ACV

Several studies have investigated the effects of raw ACV on blood sugar levels in people with diabetes. One study published in the Journal of Evidence-Based Integrative Medicine found that consuming two tablespoons of raw ACV mixed with water before a meal significantly reduced postprandial glucose levels in people with Type 2 diabetes compared to a placebo group.

Another study published in the Journal of Diabetes Research found that consuming one tablespoon of raw ACV mixed with water paired with a high-carbohydrate meal reduced postprandial glucose levels in people with prediabetes. The study also found that consuming raw ACV with a meal increased insulin sensitivity, which is beneficial for people with diabetes.

A review article published in the Journal of Functional Foods analyzed the effects of vinegar on glycemic control and insulin sensitivity in people with diabetes. The review found that vinegar, including raw ACV, can improve glycemic control and insulin sensitivity by reducing postprandial glucose and insulin responses.

How does ACV work?

The exact mechanism of how raw ACV reduces blood sugar spikes is not fully understood. However, it is believed that acetic acid, the main component of vinegar, may inhibit the enzymes responsible for digesting carbohydrates, thereby slowing down the absorption of glucose into the bloodstream. Acetic acid may also increase glucose uptake by the muscles which can help lower blood sugar levels.

Raw apple cider vinegar has been shown to have potential benefits for people with diabetes by reducing blood sugar spikes and improving insulin sensitivity. While more research is needed to fully understand the mechanism of action and optimal dosage of raw ACV, incorporating this natural remedy into a diabetes management plan may be a helpful strategy.

Busting one of the biggest myths about ACV

Q. Is apple cider vinegar a weight-loss drink?

A. It is a myth. Many companies are marketing it as a weight-loss drink. But remember weight loss requires you to get to the root cause, reset hormonal imbalances if any, and improve your metabolic health by making lifestyle changes.

There is no magic drink in the world that can help you lose weight. But yes, there are scientific studies that suggest various health benefits of apple cider vinegar at a therapeutic level in the human body when used consistently in the right way.

What is the best way to incorporate ACV?

If you have been following our You Care lifestyle flow of eating and living, many of you will know how to use ACV and the importance of gentle walks after meals when doing the ACV. Haven’t read it yet? Download your FREE copy of our You Care Lifestyle Flow here.

Be careful when you choose ACV

• Always consume apple cider vinegar with the mother culture.
• You may find apple cider vinegar from fancy brands that look like pure and clear liquids – filtered and refined. They are not cloudy and have no sediment settled at the bottom of the bottle.
• ACV with mother culture is unfiltered and unrefined vinegar and has a cloudy appearance. It is loaded with beneficial bacteria, yeast, acetic acid, and protein. So always opt for apple cider vinegar with the mother culture. Shop for it here.

How can you use ACV? Dos and don’ts

• Never consume apple cider vinegar plain. Drinking ACV plain can damage your tissues and esophagus. So, always dilute it with water.
• Consume one tablespoon of apple cider vinegar in a mug of water 30 minutes before every meal. So if you are having three meals in a day, you will have apple cider vinegar thrice a day.
• More apple cider vinegar does not mean more results. Less is more.

Now one out of these three times, prepare and consume this brew.

This apple cider vinegar (ACV) concoction has worked brilliantly for many of our diabetes patients for the last few years. But remember, this is not a magic concoction. It will never work alone. You need to eat cleaner, move more, sleep deeply, and look after your stress levels for it to work. Done over eight to ten weeks, this protocol has shown improvement among our patients with diabetes.

How to make it?

• Take warm water in a mug. It can be marginally hot but ensure it is not boiling.
• Add one tablespoon of apple cider vinegar to it.
• Add a pinch of dry ginger powder, clove powder, Sri Lankan rolled cinnamon powder, cumin powder, and cardamom powder.
• If you have these whole spices at home, you can grind them into a powder and add them. But if you don’t, buy it by the bottle (preferably organic).
• Mix it well. And sip slowly on this 30 minutes before your meals.

What if you miss drinking it before your meal?

You can also do it within an hour of finishing your meal. Do not drink it immediately after your meal because you do not want to dilute your stomach acids and digestive enzymes. Keep a gap of 30 minutes.
Do this if it works for you. If it does not, avoid it.

Can people without cholesterol or diabetes issues have apple cider vinegar?

Absolutely. Have this brew once a day (30 minutes before a meal). It is an excellent prebiotic to populate good gut bacteria. It is studied to improve insulin insensitivity and improve your chances of losing weight compared to those struggling with uncontrolled blood sugar levels and insulin insensitivity.

Disclaimer: None of what is mentioned in this blog can be a replacement for any medical advice, medicine, or treatment. Always keep your medical expert in the loop before trying anything new especially if you are on any medication or treatment. Do it if its suits you, avoid it if it doesn’t. 

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