Apple Cider Vinegar Benefits on Blood Sugar Balance

Apple cider vinegar has gained significant popularity in recent years, with numerous claims suggesting it can work wonders for various health issues, from skin problems to weight loss. But what's the truth behind all the hype? Is apple cider vinegar really worth your attention? Let's dig deeper and find out.

 Apple Cider Vinegar: What Is It and How Can It Help?

For those unfamiliar with apple cider vinegar (ACV), it is a type of vinegar made through the fermentation of apples. The process involves pressing whole apples, including the skin, which allows the natural bacteria and sugars in the fruit to ferment, converting them into ethanol or alcohol. Subsequently, a second fermentation process occurs, transforming the alcohol into acetic acid. Acetic acid is the primary compound in apple cider vinegar that research suggests may offer certain health benefits, specifically related to blood sugar balance.

Although studies on ACV are relatively small, research indicates that consuming ACV before meals higher in carbohydrates may aid in blood sugar balance by:

• Delaying gastric emptying: ACV slows down the rate at which the stomach empties its contents.

• Slowing sugar absorption: It reduces the speed at which sugar enters the bloodstream.

• Facilitating insulin secretion: ACV promotes the release of insulin, the hormone responsible for regulating blood sugar levels.

• Increasing glucose uptake: It helps cells take up glucose from the bloodstream.

• Activating AMPK: ACV activates an enzyme called AMPK, which can assist in lowering blood sugar, promoting fat loss, and improving satiety.

In a small study conducted on healthy individuals, one group consumed a salad dressed with olive oil before consuming 50 grams of carbohydrates from white bread, while another group had a salad dressed with vinegar before the same portion of white bread. The group that consumed the vinegar-dressed salad experienced blood sugar spikes that were approximately 30% smaller than those in the olive oil group. This finding suggests that incorporating apple cider vinegar into your diet can have a positive impact on blood sugar levels.

Apple Cider Vinegar as A Micro-Strategy

As a seasoned member of the health and nutrition community, you already know that there's no magic bullet when it comes to achieving optimal well-being. No single food or supplement can miraculously heal your hormonal symptoms or fix your metabolism overnight. It's essential to focus on the fundamental aspects first: addressing the big rocks that have a significant impact on metabolic health and hormones, such as meal timing, composition, nutrient intake, stress management, sleep quality, and regular physical activity. These fundamentals form the foundation of a healthy lifestyle and cannot be bypassed.

Once you have established a solid foundation with your diet and lifestyle habits, you can consider incorporating micro-strategies and functional foods to further optimize your health, particularly in areas like blood sugar balance and insulin sensitivity.

Ways to Include Apple Cider Vinegar in Your Daily Routine

• Enjoy a leafy green salad with a quick apple cider vinegar dressing before consuming a meal rich in carbohydrates.

  • Try the following ACV vinaigrette recipe:

    • Ingredients:

      • 2 tablespoons apple cider vinegar

      • 1 tablespoon extra virgin olive oil

      • 1 teaspoon Dijon mustard

      • 1 teaspoon honey or maple syrup (optional)

      • Salt and pepper to taste

    • Directions:

      • In a small bowl, whisk together all the ingredients until well combined. Drizzle over your salad and toss to coat.

• Dilute 2 teaspoons of apple cider vinegar in a small amount of water and drink it before eating your meals.

• Drizzle a mixture of apple cider vinegar and olive oil over roasted or steamed vegetables for added flavor and health benefits.

• Add a scoop of fermented veggies to your meals. Fermented vegetables are another rich source of acetic acid, which can support your blood sugar balance.

• Explore making a cold noodle salad with a citrus apple cider vinegar vinaigrette for a refreshing and nutritious meal option.

• By incorporating these simple tips into your routine, you can harness the potential benefits of apple cider vinegar and improve your blood sugar balance. Remember, maintaining a balanced and nutritious diet, along with an active lifestyle, is key to overall health and well-being.

Apple Cider Vinegar Gummies and Supplements – Can I Just Take Those Instead?

Despite the confidence of influencers, health bloggers, and supplement companies in touting the benefits of ACV supplementation, there is virtually no data to support the advantages of vinegar or acetic acid in supplement form. The limited research available indicates that commercial vinegar supplements do not offer the same physiological benefits for managing post-meal blood sugar levels as liquid vinegar. In a small study published in 2020, vinegar supplementation was found to be less effective than liquid vinegar in this regard.

*In my professional opinion, you’re better off saving your money on overpriced ACV gummies. Instead, focus on incorporating more apple cider vinegar into your diet to enjoy its blood sugar balancing benefits.

Interested in learning more strategies you can implement to balance your blood sugar and why blood sugar balance is so foundational for healthy hormones, digestion, and metabolism? Download our free guide here.