Research indicates that having a daily cup of this easy-to-make drink can help with weight loss and support healthy blood sugar levels.
A health expert has revealed the surprising perks of sipping a simple homemade drink before going to bed. Dr Eric Berg, DC, a licensed chiropractor who focuses on nutritious eating, ketosis and intermittent fasting, insists that apple cider vinegar can deliver remarkable health advantages, including possibly reducing blood sugar levels and supporting weight loss.
The bestselling author of The Healthy Keto Plan, Dr Berg, routinely posts educational and medical content online. He’s built up an impressive following of 13.7 million subscribers on his YouTube channel.
Apple cider vinegar is a variety of vinegar created from crushed fermented apples, yeast, and sugar. It can be found in most supermarkets or shops like Holland and Barrett.
In one of his clips, entitled ‘Why take apple cider vinegar (AVC) before bed’, Dr Berg reveals that the primary acid in apple cider vinegar, acetic acid, is highly anti-glycaemic. “This means it may help reduce your blood sugars after a meal,” he explains.
“Acetic acid may also help reduce your blood sugars in the morning. Normally, your blood sugars should be low in the morning. There is something called the dawn phenomenon or dawn effect, where your blood sugars are higher in the morning. This is because the high blood sugar isn’t coming from your diet. It’s coming from your liver.
“Your liver is making extra glucose from protein, fat, and ketones. This is called gluconeogenesis. This could be caused by a problem with the blood sugars, like insulin resistance, prediabetes, or diabetes.”
How acetic acid might help to lower your blood sugars:
The NHS has said that symptoms of high blood sugar usually develop gradually and may only start when your blood sugar level gets very high. Common symptoms include increased thirst and urination, fatigue, blurred vision, and weight loss. Low blood sugar (hypoglycemia) can cause shakiness, sweating, anxiety, and heart palpitations.
Common causes of high blood sugar in people with diabetes include diet, physical activity, medications, illness, and stress. In particular, having an excessive intake of sugar or starch, not taking diabetes medication as prescribed, being less active than normal, and dealing with stress or illness can all contribute to higher blood glucose levels. High blood sugar can also occur if your diabetes medicine isn’t working effectively, you’re taking certain medicines (such as steroids), or you’ve recently had surgery.
Acetic acid, which is the primary ingredient in vinegar, can influence the enzymes that help break down carbohydrates in both the mouth and digestive tract, thereby delaying the release of sugar into the bloodstream. Research indicates that apple cider vinegar may enhance insulin sensitivity, which means your body becomes more adept at responding to insulin and can more effectively manage blood sugar levels. Additionally, some research has discovered that consistently consuming apple cider vinegar can result in lower fasting blood glucose levels (the blood sugar level measured after not eating).
Although apple cider vinegar is associated with various possible health advantages, the NHS does not endorse it as a universal remedy or a main treatment for any particular health issue. Certain studies indicate it might assist with regulating blood sugar, managing weight, and improving cholesterol levels, but further research is required to validate these claims. It is typically regarded as safe to ingest in small quantities when properly diluted.
Numerous studies suggest that apple cider vinegar can have a positive effect on delaying gastric emptying, which in turn leads to less fluctuation in blood sugar levels. In 2023, a study discovered that people with type 2 diabetes who consumed 30ml of apple cider vinegar daily saw an improvement in their haemoglobin A1c levels. This was compared to those who didn’t participate in the control group.
A separate research project in 2018 focused on overweight adults and those battling obesity. They were put on a calorie-deficient diet while also consuming two tablespoons (30 ml) of apple cider vinegar consistently every day. The group was then pitted against a control group that wasn’t given any vinegar. After 12 weeks, it was found that those who added vinegar to their diet lost more weight than those who didn’t.
How to incorporate apple cider vinegar into your lifestyle:
Always mix apple cider vinegar with water before you drink it. Start with a small quantity (like one teaspoon) and slowly increase it as your body gets used to it. Have it a few hours prior to bedtime. Try not to drink apple cider vinegar just before going to bed to reduce the chance of acid reflux. If you have any health issues or are on medication, talk to your doctor before incorporating apple cider vinegar into your daily routine.
Before you start using acidic elements like apple cider vinegar, be aware that they can trigger indigestion and acid reflux, especially when consumed close to bedtime. Consuming vinegar and other acidic foods can also slowly wear away your tooth enamel. To protect your teeth, it’s recommended to rinse your mouth with water immediately after consumption.
Before making any changes to your health routine or diet, it’s vital to first seek advice from a medical professional. Always consult with a doctor or other healthcare provider for a medical exam, diagnosis, and recommendation if you have any concerns about a health condition.