Apple cider vinegar may help with diabetes and blood sugar control. Researchers have found that individuals with insulin resistance had a slower increase in blood sugar after eating starchy carbohydrates when they drank diluted cider vinegar before eating. Their vinegar was about 1½ tablespoons in ¼ cup water.
People who wish to consume apple cider vinegar should dilute 1–2 tbs of apple cider vinegar in a large glass of water. Drink it before meals or just before bedtime, when it has the greatest reducing impact on blood sugar. As with most kinds of vinegar, a person should not consume undiluted apple cider vinegar.
Unsweetened teas
Unsweetened teas contain antioxidants that reduce inflammation and lower our overall blood sugars. “Green tea, specifically, decreases long-term markers of diabetes (called hemoglobin A1C) by reducing our body's insulin resistance,” says Dr. Zohrabian.
However, aside from the aforementioned tooth enamel damage you could experience if you regularly drink it undiluted, large amounts of apple cider vinegar could cause nausea and indigestion in some people. It's also been linked with low potassium levels when taken for a long time in large quantities.
Apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat. However, there's little scientific support for these claims.
According to a study published in the Journal of Bioscience, Biotechnology, and Biochemistry, Apple Cider Vinegar can result in effective weight loss after three months (or 12 weeks). People in this study dropped an average of 4 pounds by consuming 1 to 2 tablespoons of diluted apple cider vinegar every day.
Ingesting ACV before you go to sleep might help you wake up with stable blood sugar. A study published in the Diabetes Care journal found that taking vinegar at bedtime moderates glucose concentration when you wake up. Low potassium levels in the body can lead to muscle cramps.
Brushing your teeth right after consuming apple cider vinegar can wear away the tooth enamel. This can lead to cavities and tooth decay.
Because of the acidity, drinking undiluted apple cider vinegar can also worsen symptoms in people with digestive problems, such as stomach ulcers or acid reflux.
Physical activity reverses many insulin resistance risk factors and improves insulin sensitivity. Aerobic (cardio) and resistance training (strength) are equally important. Some studies suggest that doing both types of exercise provide greater benefits than doing either one alone.
“Several actions are known to decrease insulin resistance,” Warshaw says. Among them are weight loss, exercise, glucose-lowering medication, and changes in food choices or eating habits. Tom says exercise is the most effective tool.
According to some, apple cider vinegar before bedtime can taper blood sugar levels down and might even be easier to digest. However, drinking it right after meals can delay digestion, which can be bad.
Detoxifies the Body: ACV is often used as a detox drink due to its natural ability to cleanse the body. Consuming it on an empty stomach can help flush out toxins, promote liver health, and enhance the body's natural detoxification process.
'The mother' is the culture of beneficial bacteria that transforms apple cider into vinegar. Organic – or unfiltered – strains of apple cider vinegar containing the mother look murkier, and have been linked with improved health benefits.
In one small study of 10 healthy, regular weight volunteers, researchers found that the ingestion of acetic acid as vinegar significantly reduced both blood glucose concentrations and insulin responses after a starchy meal.
Apple cider vinegar can be consumed for detoxification, but moderation is key. Start with one tablespoon diluted in a glass of water. Gradually increase the quantity up to two tablespoons, depending on tolerance. Drink it once or twice daily before meals.
“Apple cider vinegar does not increase metabolic function, but it has been proven to aid in fat loss for various reasons,” says Cohen.
According to the Healthline, it is best to spread this out into 2–3 doses throughout the day, and it may be best to drink it before meals. In the study that found weight loss benefits, people drank about 2 tablespoons of ACV a day – one before lunch and the other before dinner.