According to scientists, apple cider vinegar has the potential to impact different types of diabetes in a variety of ways.
Some research draws a connection between apple cider vinegar and reduced blood glucose. This leads some people to believe that apple cider vinegar could provide benefits for people with diabetes who need to manage their blood glucose levels.
However, while apple cider vinegar is a low-risk addition to a diabetes diet, many studies on the vinegar are small and have reached mixed conclusions concerning its effects on blood sugar levels.
Most studies on apple cider vinegar have examined its potential to reduce blood sugar. A 2018 review examined both its long- and short-term effects and found that many results favoured the groups using vinegar, although often not by a significant margin. Groups had both main types of diabetes.
The review reports that apple cider vinegar caused a small, significant reduction in HbA1c results after 8–12 weeks. HbA1c levels reflect a person’s blood glucose levels over many weeks or months.
On a short-term basis, groups taking apple cider vinegar saw significant improvement in blood glucose levels 30 minutes after consuming the vinegar. However, the differences between the vinegar and control groups reduced after this time frame.
Other studies looked to identify the mechanisms behind this reduction in blood sugar level. One crossover, randomised study from 2015 suggested that apple cider vinegar may improve the way that the body absorbs blood sugar and increase insulin sensitivity in the skeletal muscle.
The mixed nature of research and the lack of recent studies into apple cider vinegar and type 1 diabetes make it difficult for doctors to recommend it as a complementary intervention for people with this type of diabetes.
However, taking apple cider vinegar is unlikely to cause serious harm. Always monitor levels to measure whether it works and make dietary adjustments accordingly.
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. On its own, the vinegar can cause stomach irritation or damage tooth enamel.
Apple cider vinegar is also a versatile cooking ingredient. People can use it in salad dressings, marinades, sauces, and soups, and it works well with many types of meat and fish.
