India is considered as the diabetes capital of the world. According to World Health Organization there are 77 million people above the age of 18 years are suffering from type 2 diabetes and a further 25 million from prediabetes in India. According to a study the annual cost of patients on diabetes care was, on average, Rs. 10,000 in urban areas and Rs. 6260 in rural areas (1).
What is Apple Cider Vinegar?
Apple cider vinegar (ACV) is a type of vinegar made from fermented apple juice. It typically undergoes a two-step fermentation process, first turning the sugars in the apple juice into alcohol, then further fermenting the alcohol into acetic acid. ACV is commonly used in cooking, as a natural remedy, and for various household purposes.
What is Diabetes?
Diabetes is a chronic metabolic disorder characterized by elevated levels of blood sugar (glucose) due to either insufficient insulin production (Type 1 diabetes) or the body’s inability to effectively use insulin (Type 2 diabetes). Type 1 diabetes typically develops in childhood or adolescence and requires insulin therapy for survival.
How to Manage Diabetes?
This also includes maintaining a balanced diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats, while limiting sugar and refined carbohydrates. One surprising ingredient that has gained popularity to manage diabetes is apple cider vinegar. Yes, apple cider vinegar for diabetes is a topic of great debate amongst dialectologists. Many people ask is apple cider vinegar good for diabetes? In this blog we will try to answer this question.
What does the Research Say?
Some latest studies show that there is a link between consuming apple cider vinegar and diabetes.
One small study showed that apple cider vinegar helped lower LDL and A1C levels. While another study found that taking 20 ml of apple cider vinegar diluted in 40 mL of water, with 1 teaspoon of saccharine, could lower blood sugar after meals.
A study conducted in 2007 found that taking apple cider vinegar before bed helped moderate blood sugar upon waking up.
Benefits of Apple Cider Vinegars for Diabetes
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Helps to Manage Blood Sugar Level
Managing blood sugar levels in diabetes is critical for several reasons. Firstly, maintaining stable blood sugar levels helps prevent short-term complications like hypoglycemia (low blood sugar) or hyperglycemia (high blood sugar), which can lead to symptoms ranging from dizziness and fatigue to more severe complications like diabetic ketoacidosis.
Apple cider vinegar can help to reduce blood sugar levels in the body. One study examining the effects of apple cider vinegar on people’s health found that both short term and long term benefits in managing diabetes favored people who regularly consumed apple cider vinegar (2).
Another study also found that apple cider vinegar may improve the way that the body absorbs blood sugar and increase insulin sensitivity in the skeletal muscle which can lead to reduced blood sugar levels (3).
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Helps Manage Type-1 Diabetes
Type 1 diabetes is an autoimmune condition where the body’s immune system mistakenly attacks and destroys insulin-producing beta cells in the pancreas. This leads to an absolute insulin deficiency, resulting in unregulated blood sugar levels. Effects include hyperglycemia, weight loss, fatigue, increased thirst and urination, and long-term complications such as cardiovascular disease, kidney damage, and nerve damage.
Apple cider vinegar can help to manage type-1 diabetes. One study found that consuming 2 tablespoons of apple cider vinegar could help to reduce hyperglycemia, or high glucose levels, after meals (4).
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Helps to Manage Obesity
Obesity is a significant risk factor for developing type 2 diabetes. Excess body fat can cause insulin resistance, where cells become less responsive to insulin’s effects, leading to elevated blood sugar levels. Obesity also contributes to inflammation and metabolic dysfunction, worsening insulin resistance and increasing the likelihood of developing diabetes.
Apple cider vinegar may aid in weight loss and obesity management by promoting feelings of fullness, enhancing metabolism, and potentially reducing fat accumulation.
How to Use Apple Cider Vinegar for Diabetes?
If you want to consume apple cider vinegar for diabetes, then you can consume 1–2 teaspoons of apple cider vinegar in a large glass of water. It is ideal to consume it before meals or just before bedtime, when it has the greatest reducing impact on blood sugar.
Apple cider vinegar can also be used as a cooking ingredient. It can be added to salad dressings, sauces, and soups.
You can also consume apple cider vinegar supplements which will give you faster absorption and better bioavailability.
Conclusion
Although the evidence is limited, including apple cider vinegar, the diet can show some positive benefits in managing diabetes. Apple cider vinegar also offers potential health benefits such as aiding digestion, regulating blood sugar levels, promoting weight loss, supporting heart health, and possessing antimicrobial properties.
FAQs
- How much apple cider vinegar should a diabetic take daily?
For individuals with diabetes, it’s crucial to consult a healthcare provider for personalized recommendations. Generally, starting with 1 to 2 tablespoons of diluted apple cider vinegar per day is commonly suggested.
- Is it OK to drink apple cider vinegar every day?
Drinking apple cider vinegar every day in moderation is generally safe for most people. However, excessive consumption or undiluted intake may lead to negative effects like tooth enamel erosion or digestive discomfort.
- Is apple cider vinegar good for your kidneys and liver?
While some studies suggest the potential benefits of apple cider vinegar for kidney and liver health, excessive consumption may harm these organs. It’s best to consult a healthcare provider for personalized advice.
- Who should not take apple cider vinegar?
Individuals with gastroparesis, diabetes taking insulin or medications that lower blood sugar, or those with kidney issues should avoid apple cider vinegar without consulting a healthcare professional due to potential complications.
- Does apple cider vinegar affect insulin levels?
Apple cider vinegar may help improve insulin sensitivity and lower blood sugar levels, but its effects on insulin levels can vary among individuals and may require further research for conclusive evidence.