Apple cider vinegar is gaining popularity lately due to its wide range of benefits. It aids in weight loss and relieves cold symptoms, among others. But how does it help people with diabetes?
Scientists are conducting research, and there is no concrete evidence that apple cider vinegar helps with diabetes. However, some studies propose that apple cider vinegar might prove beneficial in managing diabetes and its symptoms.
Diabetes is a condition that leads to inefficiency in managing blood glucose levels. As per WHO, the prevalence of diabetes has been estimated to be a good 422 million by the year 2014. Anything that offers relief from diabetes is a matter of discussion such that we can manage diabetes better.
As per scientists, apple cider vinegar can impact various forms of diabetes in many ways. Some studies show a connection between low blood sugar levels and apple cider vinegar. Such studies make people believe that apple cider vinegar for diabetes can prove to be fruitful.
Why Is Apple Cider Vinegar Gaining Relevance Now?
General apple cider vinegar benefits include the following:
- High in healthy substances – Apple cider vinegar is made by fermentation. It is produced when sugar is fermented from apples. The result is acetic acid which is the main ingredient in apple cider vinegar. It is believed that acetic acid is responsible for all the significant health benefits of apple cider vinegar. Unfiltered and organic apple cider vinegar also consists of an element named mother. Mother comprises enzymes, friendly bacteria, and strands of protein. Some people also believe that the mother is responsible for the health benefits of apple cider vinegar. However, there are no concrete studies to support the same. Other nutrients found in apple cider vinegar include potassium, antioxidants, and amino acids.
- Helps to kill harmful bacteria – Acetic acid in apple cider vinegar helps kill harmful bacteria and restricts their growth. It is a common natural preservative and disinfectant.
- Can help manage diabetes – Apple cider vinegar helps enhance insulin sensitivity. It helps lower blood glucose responsiveness after meals.
- Aids in weight loss – Apple cider vinegar for weight loss is a commonly used edible these days. Studies show that apple cider vinegar creates a feeling of fullness. It leads to consuming fewer calories which further leads to weight loss.
- Betters heart health in animals – According to several animal studies and researches, apple cider vinegar helps reduce blood pressure, cholesterol, and blood triglycerides in animals.
- Improves skin health – Apple cider vinegar is made up of acetic acid and features antimicrobial properties. It helps in preventing infections and maintaining healthy skin. However, more research is required for concrete proof.
Apple cider vinegar is made up of fermented apples. Its main component is acetic acid. Other nutrients include Vitamin C, Niacin, folic acid, pantothenic acid, biotin, and Vitamin B. In addition, it also contains minor amounts of minerals like magnesium, sodium, potassium, iron, phosphorus, and calcium.
Good for Skin Health
Apple cider vinegar can improve the appearance and texture of your skin. It is rich in acetic acid, hydroxy acid, and alpha acid. Meaning, with such acids, apple cider vinegar can help exfoliate the skin, unplug blocked skin pores, and absorb excess oil. It can also restore the pH levels of the skin. A correct pH level keeps your skin healthy and glowing. You can use apple cider vinegar in the form of toner and apply it to your skin for best results.
Addresses Dandruff Issues
Apple cider vinegar helps in digestion and offers relief to stomach acidity problems. It is naturally acidic, preventing bloating and gas formation caused by a slow digestion process. Apple cider vinegar boasts antimicrobial properties which help kill bacteria in the intestine and stomach. Conclusive, it helps in smooth digestion.
There are more additional benefits of apple cider vinegar like:-
- As a food preserver – Apple cider vinegar is an effective preservative known to be used as a pickling agent for decades.
- To make salad dressings: – Homemade salad dressings are less processed and healthier. Apple cider vinegar is known to make salad dressings.
- As a sore throat reliever: – If you have a sore throat, gargling with apple cider vinegar can be helpful. Rich with antibacterial properties, apple cider vinegar helps kill the bacteria that cause sore throat.
Along with various added benefits, apple cider vinegar helps with diabetes. It helps regulate blood sugar levels and aid in leading a life without complications. Let us know more about it in the following section.
Apple Cider Vinegar for Diabetes: Does It Really Work?
So far, one of the most promising applications of apple cider vinegar is in managing type 2 diabetes. Type 2 diabetes results from the inability of insulin production or insulin resistance that further causes high blood sugar levels. Apple cider vinegar can help with insulin sensitivity in people with diabetes. It can also benefit people without diabetes and keep their blood sugar levels within a normal range.
The most effective way to normal blood glucose levels is by avoiding sugar and carbs, but apple cider vinegar poses some benefits too. Research shows that apple cider vinegar can be extremely helpful in managing a diabetic condition. Let us know the facts down below:
- A study states that apple cider vinegar enhances insulin sensitivity by nearly 19-34% when consuming a meal rich in cards. It can significantly lower insulin response and blood sugar levels.
- In a small study conducted on five people with diabetes, apple cider vinegar decreased blood sugar levels by 31.4% after a meal of 50 grams of white bread.
- Another study shows that people who consumed two tablespoons of apple cider vinegar before bedtime showed a 4% reduction in blood sugar levels the following day.
- Several other studies show that apple cider vinegar lowers blood glucose levels after meals and enhances insulin function.
Apple Cider Vinegar and Weight Loss
Studies show that apple cider vinegar for weight loss is a beneficial remedy. Several studies show that apple cider vinegar causes a feeling of fullness. With a sense of being full, you tend to eat less and consume fewer calories. By eating fewer calories, one can lose weight. Let us have a look at some studies and their findings listed below:
- A study showed that people who consumed high carbs meals with apple cider vinegar felt fuller soon and ate 200-275 lesser calories in a day.
- Another study comprising 175 obese people showed weight loss and reduced belly fat while consuming apple cider vinegar daily. The stats look like the following:
- People who consumed one tablespoon or 15 mL of apple cider vinegar showed a loss of 1.2 kg.
- People who consumed two tablespoons or 30 mL of apple cider vinegar showed a loss of 1.7 kg.
However, the study went on for three months. Therefore, the effect is modest and time-consuming.
A healthy weight loss takes place by making small changes in day-to-day lifestyle. Overall, apple cider vinegar proves to aid weight loss by contributing to reducing insulin and blood sugar levels.
Remember These Points before Consuming Apple Cider Vinegar
Listed below are some points to remember when you include apple cider vinegar in your daily life. Let us take a look:
- Always consume apple cider vinegar in diluted form. It is acidic and can cause corrosion to tooth enamel.
- Apple cider vinegar delays the rate of food leaving the stomach that makes you feel fuller for longer. Delayed digestion can cause mismanagement of blood in individuals with diabetes type 1. It can also worsen gastroparesis symptoms.
- Apple cider vinegar reduces appetite but also causes nausea in some cases.
- They say excess of anything is unhealthy. The saying is true with apple cider vinegar as well. If you are starting with consuming it, begin with smaller amounts. You might get a throat-burning sensation or an upset stomach if you intake it excessively.
- People who take medicines like insulin stimulators for diabetes and apple cider vinegar can experience deficient potassium and blood sugar levels.
- If you take Lanoxin or Digoxin to lower potassium levels in blood along with apple cider vinegar, you can experience excessive lower counts of potassium.
- Diuretic medication is taken to excrete potassium from the human body. When consumed with apple cider vinegar, one can experience excessive lowered levels of potassium.
- Brush around 30 minutes after you consume apple cider vinegar to reduce its effect on tooth enamel.
- Do not consume excess apple cider vinegar as it can cause osteoporosis and low potassium levels in your body.
- Drink apple cider vinegar on an empty stomach. Consuming it on an empty stomach boosts the food processing power of the body. If you wish to intake it after a meal, try to gap it for at least 20 minutes.
- Do not inhale it as it can cause a burning sensation in the lungs.
- Do not directly apply apple cider vinegar to your skin. It is acidic and can cause burning sensations. If you desire to use it as a toner, make sure to dilute it before use.
Tips and Dosage to Consume Apple Cider Vinegar
One should consume no more than a couple of tablespoons every day. Listed below are some tips for anyone willing to incorporate it in daily life:
- Consume 1-2 tablespoons of diluted apple cider vinegar. Mix it in a glass of water and dilute it before consuming.
- Consume it before bedtime or before meals. These are the times when it affects reducing blood sugar levels.
- In the case of most kinds of vinegar, you should not consume them undiluted. When consumed undiluted, vinegar can damage tooth enamel and cause stomach irritation.
- Apple cider vinegar has a wide range of use in cooking. You can use it to prepare salad dressings, sauces, marinades, soups, etc. It also works well when used with different kinds of fish and meat.
- There are distilled varieties of apple cider vinegar available in the market, which are clear with no color.
Side Effects and Prevention
There are some side effects of apple cider vinegar and preventive measures that you must be aware of. Let us take a look at some such points:
- Dosage of apple cider vinegar for diabetes or any other aid should not be over 1-2 tablespoons. Excessive amounts can cause health troubles.
- The acetic acid in apple cider vinegar might erode dental enamel and lead to tooth decay or loss of minerals. To prevent the enamel, make sure to consume apple cider vinegar in diluted form with a large glass of water. You can also brush after consuming apple cider vinegar to wipe it off your teeth.
- Acetic acid can cause a burning sensation in the throat, most in children.
- If you apply apple cider vinegar undiluted to your skin, it can cause burns and irritation to your skin. Always dilute it before applying it to your skin.
You should refrain from consuming apple cider vinegar if you are suffering from any of the following conditions:
- If you have a history of stomach irritation and stomach ulcers.
- If you have a history of bulimia.
- If you suffer from low potassium levels.
- If you have medical conditions related to the throat.
- If you have dental problems.
How can you consume apple cider vinegar safely?
- Limit the intake: – Start with smaller amounts and gradually increase consumption. You can begin with half and tablespoon and lead up to 30 mL or two tablespoons a day. Take the process as per personal tolerance and consult a doctor before starting with the consumption.
- Rinse your mouth: – Thoroughly rinse your mouth after consuming apple cider vinegar. Brush your teeth after 30 minutes of consumption.
- Minimize tooth exposure: – Dilute your apple cider vinegar and drink it with a straw to minimize exposure.
- Be aware of allergic reactions: – Allergy to apple cider vinegar is rare. However, if you experience any irritation or allergic reaction, stop intake immediately. Also, consult a doctor if required.
- Avoid taking or limit the quantity if you suffer from gastroparesis: – If you suffer from gastroparesis, limit your consumption to 5 mL or one tablespoon.
Several healthcare platforms claim that apple cider vinegar boasts exceptional health benefits. It aids in managing problems like diabetes and weight loss. It also boosts energy, helps with skincare and haircare. Although some studies support the claims, there are no concrete proofs to nail it.
That said, consuming apple cider vinegar in moderate amounts can cause no issues. However, if you are willing to include it in your daily routine to manage diabetes, make sure you consult your doctor or a professional before making changes to your lifestyle.