Type 2 diabetes is a controllable disease but does not have a lasting cure. This disease attacks your body’s ability to adjust the sugar in the blood.
Diet, medications, and workouts are the approved treatment. But recent studies prove for something you can get from kitchen cabinets also that is apple cider vinegar. Around 1-10 Americans have type 2 diabetes, according to the Centers for Disease-Control-and-Prevention-(CDC). If apple cider vinegar has a benefit as a natural treatment, that would be good news.
What Does The Research Say?
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While various researchers have seen the link between blood sugar control and apple cider vinegar, they usually small with varying results. There have been many small studies evaluating the impact of apple cider vinegar and results are mixed, said Dr. Maria Pena, an endocrinologist in New York.
Another study, this one from 2007, found that consuming apple cider vinegar before bed helped average blood sugar upon waking up.
But each research was small, looking only at 29 and 11 participants respectively.
For example, there was one small study experimented on rats showing that apple cider vinegar improved A1C levels and LDL cholesterol. But the condition of this study is that it was only done in rats, not humans.
Research from 2004Â found that taking 20gm of apple cider vinegar diluted in 40 ml of water, with on teaspoon of saccharine, could decrease blood sugar after meals.
Although there is not much research on apple cider vinegar’s influence on type 1 diabetes, one small study in 2010 concluded it could help to lower high blood sugar.
According to a meta-analysis of 6 studies and 317 patients with type 2 diabetes concludes apple cider vinegar yields beneficial effects on HbA1c and fasting blood sugar.
Still, want to try it?
Organic Apple cider vinegar, raw, and unfiltered is commonly the best choice. It may be cloudy and will be more beneficial bacteria. This cloudy cobwebbed chain of acids is named the mother of vinegar culture. It is added to cider or other fluids to begin the vinegar fermentation and is discovered in high-quality vinegar. Apple cider vinegar is safe, so if you are suffering from diabetes, it may worth trying.
It is suggested to dilute one teaspoon of vinegar in a glass of water to lower irritation in the stomach and prevent teeth damage. People should be careful of any quick fix or miracle solution to their healthcare needs, as these suggestions are not completely backed by powerful evidence and can cause more harm than benefit.
Apple Cider Vinegar For Diabetes: How to use?Â
Apple Cider Vinegar And Water
Ingredients
2 tablespoons of water
1 oz cheese
2 tablespoons of ACV
What To Do
Combine the water and apple cider vinegar. Have the mixture, with cheese before bedtime.
When to drink this?
Try it for one week, and talk to your physician after the results. Follow their suggestion.
Why This Works
Acv consists of acetic acid, which is known for its anti glycemic effects. The acid can lower starch digestion. Vinegar and cheese may provide a synergistic effect. Cheese also consists of amino acids that offer glucogenic substrates, which may help people with type 2 diabetes (these substrates, in the insulin presence, change to glycogen.
Cinnamon and Apple Cider Vinegar
What You Need
- 1 teaspoon of ACV
- 1 teaspoon of stevia
- ¾ teaspoon of ground cinnamon
What To Do
Combine all the ingredients and consume the concoction post meals.
How many times you should drink this?
Two times a day. Consult with a doctor before results.
Why This Works
Cinnamon can help to reduce fasting blood glucose. Though stevia sweetens the drink, it has a glycemic index of zero and is not absorbed by the intestines.
Apple Cider Vinegar
What You Need
- 1 teaspoon of honey (or even less)
- 1 teaspoon of ACV
- Half cup of water
What To Do
Mix each ingredient and eat after meals.
How often you should drink this?
One time or two times a day.
Why This Works
Honey can affect the acidic taste of apple cider vinegar. It may not provide a similar effect on blood sugar levels as sugar does and could be a healthy alternative. Some research tells that honey may also benefit diabetes control.
Caution
Use only honey if are maintaining diabetes. Otherwise, it is good to skip it or change it with stevia.
Apple Cider Vinegar and Baking Soda
What You Need
½ teaspoon of baking soda
2 tablespoons of ACV
A couple of orange wedges
What To Do
Include 1/4 teaspoon of baking soda in a glass tumbler.
Pour some entire Apple cider vinegar into the tumbler and mix well.
Drink the mix. You can suck or eat on the orange wedges. It can remove the sour taste of apple cider vinegar from the mouth.
How often you should take it?
Thrice a day.
Why This Works
The baking soda mechanism in diabetes treatment is anecdotal. Some animal research recommends that baking soda may help to prevent an infection named mucormycosis, which is a complication of diabetes.
Caution
In case you get any digestive condition that impacts your mouth, stomach, esophagus, or intestine, take your physician’s help.
Bragg Apple Cider Vinegar
It is not a separate remedy; Bragg is a famous brand of apple cider vinegar that is widely known for its quality. It was discovered by Paul Bragg in 1912 and claims to manage weight gain that is very commonly linked with diabetes.
You can use the Bragg Apple Cider Vinegar in the remedies we have given above. But it is recommended to take your physician’s person before using the product.
Health Benefits
While most of the claims about the apple cider vinegar benefits cannot be backed by science, there are 3 parts where apple cider vinegar does have measurable effects such as weight loss, blood sugar control, and cholesterol level.
Blood Sugar Control
Research on the link between blood sugar and apple cider vinegar consumption has combined results. Research from 2007 looked at participants all living with type-2 diabetes. The researchers recorded their fasting glucose levels at a baseline, and again -2 days later, after following a standardized meal plan and eating apple cider vinegar at bedtime.
Results have shown that consuming apple cider vinegar before sleep can influence glucose concentration favorably in people suffering from type 2 diabetes.
Improved Insulin Sensitivity
Additionally, apple cider vinegar helps to lower high blood sugar levels by increasing insulin sensitivity. It also reduces post-meal insulin response when eaten high carb meal. According to one study, individuals with insulin resistance who consumed 20 ml of apple cider vinegar before a high carb meal seen a 34% improvement in insulin sensitivity in contrast to eating a placebo drink before an identical meal.
There is also growing evidence that vinegar might be beneficial for females with PCOS- an insulin-resistant condition that is the popular cause of infertility.
Weight Loss
According to a Japanese study, the participants who eaten apple cider vinegar lost more weight than those people who did not take apple cider vinegar for 12 weeks, and had a reduction in BMI, waist circumference, body weight, and visceral fat area. Acetic acid is considered the main part of apple cider vinegar for weight loss.
While a few examinations have shown that apple juice vinegar can be compelling for weight reduction, it is imperative to recognize that, in any event, when viable, the effect is insignificant. A portion of these investigations has missed the mark on controlling for factors —, for example, the effect of ACV causing sickness, thusly lessening hunger.
Lower Cholesterol
The study of 2012 analyzed the first cholesterol levels in its members. Members then had to eat 30 million liters of apple cider vinegar 2-times a day. After 2, 4, and 8 weeks, researchers took this analysis again. After 8 weeks, the apple cider vinegar consumption had pointed to a significant decrease in cholesterol levels.
Appetite Suppression And Improved Satiety
Some research has discovered that vinegar can lower hunger and help to keep you full. Theoretically, this might cause you to eat low without deliberately limiting calories. In a small trial, people consumed identical meals on two separate occasions. When they ate 20 ml of vinegar mixed in water before a meal, they ended up consuming 200-275 lesser calories for the day than when they consumed water before the meal. This could be a primary mechanism by which apple cider vinegar help with weight loss.
Apple Cider Vinegar: Nutrition
Apple cider vinegar contributes nutritious benefits of vitamins, antioxidants, proteins, and minerals that are plant-based from vegetables, fruits, seeds, or nuts.
The main active element in apple cider vinegar is acetic acid. It also consists of trace quantities of potassium, which boosts the signal from the nerve, making sure proper brain functions toward the body, and manage electrolyte balance.
Malic acid is a phytonutrient now in apple cider vinegar with exfoliating qualities for increased wellness of hair, skin, and scalp. A 100-gm serving of apple cider vinegar consists of merely 22 calories, with zero fats, proteins, carbohydrates, cholesterol, and fibers.
Kill Harmful Bacteria
Vinegar can help to kill the pathogens like bacteria. People have traditionally utilized vinegar for cleaning and disinfecting, lice, treating nails, warts, and ear infections.
Vinegar is also the best food preservative. Research shows that it lowers bacteria like E. coli from growing in and rotting food. If you are looking for a natural way to preserve the food, then apple cider vinegar could help.
Anecdotal reports also show that mixed apple cider vinegar could help with acne when used in skin, but there does not seem to be any good research to confirm this.
Boost Skin Health
Apple cider vinegar is a regular remedy for skin health like eczema and dry skin. The skin is commonly slightly acidic. Using topical apple cider vinegar could help to rebalance the natural pH of the skin, enhance the protective skin barrier.
On the other hand, alkaline soaps and cleansers could affect eczema, making symptoms more serious.
Providing its antibacterial properties, apple cider vinegar could help to stop skin infections like eczema and other condition. Some people use mixed apple cider vinegar in toner or face was. The idea is to kill the bacteria and prevent acne spots.
However, according to research 22 people with eczema condition reported that apple cider vinegar soaks did not help with a skin condition and leads to irritation.
Make sure to take your physician’s advice before using new remedies, especially over damaged skin. Do not use undiluted vinegar on the skin as it causes to burn the skin.
Support immunity
Apple cider vinegar has been utilized in old medicine as a natural remedy to treat microbial infections, lower common cold duration, and increase immunity. It is also popular to provide antioxidant effects. These benefits are linked with probiotic bacteria, gallic acid, acetic acid, chlorogenic acid, and caffeic acid in apple cider vinegar.
The presence of vitamin A, C, and B6 and important minerals provides the best nutrition also.
Maintain the skin’s pH
The topical treatment with apple cider vinegar help to rebuild the pH level of the skin to a healthful range. However, further investigation is needed to analyze this effect.
Who should avoid it
According to Pena, people who experiencing kidney problems or any ulcers should point and no one should change it for their usual medication. A large amount of apple cider vinegar can lead to lower potassium levels in addition to side effects such as tooth enamel erosion. When consuming water pills or insulin-like furosemide, potassium levels may lower to dangerous levels. Take your physician’s help for medications.
Tips
Drinking one glass of water with 1-2 teaspoons of apple cider vinegar before meals or sleep can lower blood sugar. People who wish to have apple cider vinegar should mix 1-2 tbs of apple cider vinegar in a big glass of water. Consume it before meals or before bedtime, when it has the highest reducing impact on blood sugar. As with most vinegar types, a person should not eat undiluted apple cider vinegar. On its own, vinegar can lead to stomach irritation or tooth enamel damage.
Apple cider vinegar is also a different cooking ingredient. People can lower add it in salad dressing, sauces, marinades, and soups, and it works well with different types of fish and meat.
Risks
Apple cider vinegar provides high acidity levels and some research has shown its corrosive effects on enamel, the protecting part of the teeth surface. The authors of a 2014 lab study engaged tooth enamel in a range of vinegar of acidities that differ between 2.7 to 3.9 PH. The enamel in apple cider vinegar saw a reduction of 1-20% over 4 hours.
However, despite advising that high amounts of apple cider vinegar may cause dental decay, the study did not account for the protective saliva action. Eating moderate amounts of apple cider vinegar have a low risk of tooth damage.
Health Risks
Apple cider vinegar taken in balance should be safe for eating for many people. However, there are some dangers linked with apple cider vinegar’s great acidity level.
Dental Erosion
Highly acidic foods and drinks like soda and fruit juice can lead to mineral-rich dental enamel cause to wear away, raise the risk of tooth decay. Because vinegar is also one of the highly acidic ingredients, there is concern that prolonged or renewed exposure could cause dental erosion.
In one study, dental enamel from wisdom teeth was soaked in 5 different vinegar types for many hours. After 4 hours, some mineral loss happens in all of the teeth.
Presently, this examination was done in a research center setting instead of in a human mouth, which produces salivation to help check corrosiveness. Likewise, presenting tooth enamel to apple juice vinegar for a few hours wouldn’t be conceivable, in actuality.
In any case, burning through a lot of undiluted apple juice vinegar consistently can harm teeth. In a limited case, a 15-year-old young lady created extreme dental rot because of devouring a day-by-day glass of vinegar trying to get more fit.
Digestive Issues
Taking extra apple cider vinegar causes digestive problems. According to one research, 16 healthy people consumed a breakfast sandwich with a drink consisting of 25 ml of vinegar. After the meal, different participants reported a lack of appetite with nausea that lasted many hours.
In some people, feeling full after having vinegar maybe because of delayed stomach emptying. This thought is based on results from one study in individuals with type 1 diabetes who are experiencing gastroparesis, which is a condition of the damaged nerve that prevents food from leaving the stomach within its normal time frame.
This study indicated that participants consumed 3 ml of apple cider vinegar in water with one meal, food remained in their stomach significantly more than when they have eaten a similar meal and plain water.
Skin and Throat Irritation
If ingested in undiluted or more amounts, apple cider vinegar may lead to throat irritation. Because of its high acidity, it can also lead to skin irritation if applied to the skin. There are document examples of apple cider pills getting stuck in the throat, causing pain, inflammation, and trouble swallowing, which remain for up to 6 months.
Interaction with Medications
Apple cider vinegar can combine with some medications and supplements. Two medicines that cause interplay with insulin and diuretics.Â
Low potassium levels
Excess apple cider vinegar may cause to raise the risk of low potassium in the body. It is unusual in teens and children, but you must still practice caution.
Bone loss
While there is not any proof that consuming moderate amounts of vinegar is risky for bone health, repeatedly having very large amounts could be.
In some cases, a female who consumed a daily cup of apple cider vinegar for 6 years was diagnosed with osteoporosis, along with decreased blood levels of potassium. According to her physician, the acidity of a vinegar caused minerals to be drained from her bones.
Amounts and Dosage
Because of the high acidity in apple cider vinegar, it is essential that, if you are going to consume apple cider vinegar, you should mix or dilute it with water or another mixing agent. Remember to address your physician before adding apple cider vinegar into your diet.
A common way to combine 1-2 tablespoons of apple cider vinegar with 8 ounces of water or tea. Lemon and other citrus fruits may boost the strong taste of apple cider vinegar.
How To Add Apple Cider Vinegar To A Diabetes Meal Plan?
If you want to decide to add apple cider vinegar, then it is the best idea to dilute it in a large water glass before consuming, so you do not damage teeth or irritate the stomach.
Apple cider vinegar is a versatile ingredient in the kitchen. You can use it for soups, sauces, marinades, and salad dressing, or even for baking. Apple cider vinegar pairs well with different fish and meat types. You can also include some drops in boiling water when poaching eggs.
Can You Take Apple Cider Vinegar every day?
Yes, but it should be taken in less amount. Health experts and nutritionists recommend eating only one tablespoon of apple cider vinegar a day. More apple cider vinegar can cause to affect kidneys, liver, stomach, and teeth.Â
How to Take Apple Cider Vinegar?
Apple cider vinegar like simply mixed with water possesses a rather extreme odor, which can induce nausea, digestive issues, and vomiting.
The healthy way to consume apple cider vinegar is to mix it with water, or ginger and honey. This nourishing apple cider vinegar beverage, when taken in the morning on an empty stomach, enriches physical fitness and boosts metabolism. It also burns extra fat, provides energy, and manages healthy body weight.
However, there have been different reports wherein apple cider vinegar, when intake as a diluted drink, induced triggered health anomalies of constipation, flatulence, and chronic nausea with dizziness, and migraine. This is because of the unfavourable acerbic smell and tart taste.
Apple Cider Vinegar Pills
These are important supplements of apple cider vinegar created as capsules and tablets. They have a hydrated form of apple cider vinegar. Every pill consists of 500 mg of apple cider vinegar, which is equal to 2 teaspoons of the undiluted liquid. They are found commercially, either having only apple cider vinegar or complemented with the certain bioactive synthesis of spices like cayenne peppers and turmeric.
These apple cider vinegar pills can be used on daily basis, by people who are not able to tolerate the taste and smell of the fluid apple cider vinegar. It is important to take physician consultation before using these pills to stop dosage side effects and interference with ongoing medications.
According to a very small study, seven females with PCOS took 15 ml of vinegar every day for 3 months. By the end of the trial, 6 of the females experienced increased insulin sensitivity and 4 resumed ovulating.
The takeaway
In the end, I would like to tell that managing diabetes with a balanced diet and healthy lifestyle could work. Eat a healthy diet with healthy fats, carbohydrates, and healthy proteins. It is essential to understand the influence of carbohydrates on blood sugar and reduce intake of processed and refined carbohydrates like extra sugary food.
Instead, opt for healthy fibrous and nutrient-dense, nutrient vegetables and fruit. Try to stay active to have good blood sugar management.