By now, you’ve probably heard that diabetes affects nearly 30 million Americans and one in three Americans may have diabetes by 2050. 

If you’re at risk of developing diabetes, you should be particularly concerned about maintaining healthy blood sugar levels, since this can help to reduce your chances of developing full-blown diabetes. 

Fortunately, there are ways you can work toward improved blood sugar levels, including consuming specific foods that may help to reduce insulin resistance and insulin sensitivity over time. 

One of these foods is apple cider vinegar, which has been shown to improve blood sugar levels in animal studies and may help humans in the same way.

ACV and Its Effect on Blood Sugar

Apple cider vinegar may help reduce blood sugar levels and even lower insulin resistance. In one study, people with type 2 diabetes who drank a solution of ACV each day for 12 weeks had an 11% decrease in fasting blood glucose levels. 

They also had a 20% increase in insulin sensitivity, which helps cells respond to insulin, thus reducing insulin resistance. 

Their LDL cholesterol (the bad cholesterol) decreased by 18%, their HDL cholesterol (the good cholesterol) increased by 20%, and their triglycerides decreased by 24%. 

While another study didn’t find ACV effective for blood sugar or A1C levels, participants in that study were only taking 500 mg daily.

Insulin Resistance and Diabetes

According to a new study published in Journal of Agricultural and Food Chemistry, apple cider vinegar might be a promising ingredient for fighting insulin resistance, which is often a precursor to type 2 diabetes. 

Insulin sensitivity is decreased in those with insulin resistance and Type 2 diabetes. 

The term insulin sensitivity refers to how responsive cells are to insulin. 

When cells are more sensitive, it means that less insulin is needed to trigger blood sugar uptake after eating carbohydrates or sugary foods-which is good news for people at risk of developing type 2 diabetes because it means that their cells are working as they should and can process sugars without needing much insulin.

How Can Apple Cider Vinegar Help with Blood Sugar levels?

Apple cider vinegar is one of a handful of superfoods that can help lower blood sugar levels naturally and keep your body healthy in other ways. 

If you have diabetes, apple cider vinegar could be especially helpful because it can reduce insulin resistance and boost your body’s sensitivity to insulin, both important factors in managing diabetes. 

The acetic acid in apple cider vinegar may also help to slow down digestion and prevent blood sugar spikes after meals. Use these recipes for smoothies and juices that include apple cider vinegar for an added health boost.

When is the best time of day to take Apple Cider Vinegar?

A study from Diabetes Care suggests that taking apple cider vinegar before meals helps manage blood sugar levels for people with insulin resistance and Type 2 diabetes. 

For more information, talk to your doctor about taking 2 tablespoons of apple cider vinegar before breakfast, lunch, and dinner. 

You can drink it as is or mix it with food or drinks (it might make things taste a little sour and bitter). 

Don’t take apple cider vinegar if you have stomach ulcers or gallstones; it might make those conditions worse.

How do you consume Apple Cider Vinegar?

Apple cider vinegar contains acetic acid, a natural preservative that makes it a great food cure. The acetic acid in apple cider vinegar helps lower blood sugar levels, according to scientists. 

It works by inhibiting an enzyme called glucose-6-phosphate dehydrogenase (G6PD), which is found in nearly all cells. 

This enzyme plays an important role in diabetes because it helps produce energy from carbohydrates and fatty acids. 

By slowing down G6PD activity, less energy is available for cells to use-and that leads to a drop in blood sugar levels. 

You can drink one or two teaspoons of apple cider vinegar diluted in water before meals. Or you can dilute one or two teaspoons of ACV into a glass of water and drink it before each meal. 

If your blood sugar levels are already normal, then drinking ACV once daily should be enough to help keep them that way. If your blood sugar levels are high, then taking ACV three times daily will likely be necessary to see results. It’s also worth noting that if you have low blood pressure (hypotension), then taking ACV may cause your blood pressure to drop too low-so make sure not to overdo it.

How Often Should You Take ACV?

Apple cider vinegar has been found to improve insulin sensitivity in obese and diabetic rats. So, it’s likely that a daily dose will help you manage your blood sugar levels. The recommended dosage is one tablespoon diluted in eight ounces of water taken before bedtime. 

If you have pre-diabetes or diabetes, talk to your doctor about how apple cider vinegar can fit into your diet. 

And if blood sugar regulation isn’t important to you at all, then stop reading here; there are other types of vinegar!

How Much Apple Cider Vinegar to Take Each Day?

Apple cider vinegar may help reduce blood sugar levels, according to a study published in Diabetes Care. The researchers found that consuming two tablespoons of apple cider vinegar per day lowered HbA1c levels (measurement of average blood glucose levels over several months) in type 2 diabetes patients without significantly affecting their blood pressure or cholesterol. 

HbA1c is often used as an indicator of how well one is managing their diabetes. Lowering it helps lower your risk for complications like vision loss and heart disease.

What is the best quality Apple Cider Vinegar available in stores?

The Best Quality Apple Cider Vinegar may vary depending on where you live. This is because different countries have different regulations on what can be called ACV. 

In general, Bragg’s Apple Cider Vinegar and Heinz Apple Cider Vinegar are both good quality brands, with Organic being better in most cases. 

However, for those who don’t mind paying a little more for something that tastes just as good as organic but has no organic certification (e.g.: Trader Joe’s), then non-organic apple cider vinegar will do just fine. 

When shopping for Apple Cider Vinegar I often look for the “Mother” which can usually be seen at the bottom of the bottle.  The cloudier the bottle, the better.  If the contents are clear and absent of the mother, there’s a good chance the Apple Cider Vinegar has been pasteurized.

Final Thoughts

Apple cider vinegar is rich in health benefits, especially when it comes to managing blood sugar levels. A 2012 study found that adding two tablespoons of apple cider vinegar to a glass of water and drinking it with breakfast helped participants lower their fasting blood glucose levels by 4% to 10%. 

People who have been diagnosed with diabetes may also benefit from ACV since studies have shown that consuming two tablespoons before meals can significantly lower blood sugar levels. Drinking ACV mixed with water once or twice daily may help manage your blood sugar levels.

Personally, Apple Cider Vinegar is a must-have in my daily regime.