According to research by the American Diabetes Association (ADA), drinking 2 tablespoons of apple cider vinegar before a starchy meal helps reduce 20-34% of post-meal blood sugar in people with type 2 diabetes and insulin resistance.
The mechanism is believed to be due to acetic acid slowing down the emptying of the stomach and inhibiting the activity of carbohydrate breakdown enzymes.
Using apple cider vinegar in the diet for 8-12 weeks helps reduce HbA1c by 0.5-0.7%, while improving insulin sensitivity in people with prediabetes.
4 dishes combined with apple cider vinegar are good for people with diabetes:
Green salad + apple cider vinegar + olive oil
Salad from spinach, lettuce, cucumber and cherry tomato combined with apple cider vinegar and a spoonful of extra virgin olive oil is an ideal choice.
Green vegetables are rich in fiber, which helps slow down glucose uptake, while healthy fats from olive oil improve insulin response.
A diet rich in green vegetables and monounsaturated oils helps reduce the risk of type 2 diabetes by 30%.
Pan-fried chicken breast + apple cider vinegar - mustard sauce
Skinless chicken breast is rich in lean protein, when marinated and pan-fried with apple cider vinegar - yellow mustard mixture, it is both delicious and helps limit the increase in blood sugar after eating.
The acetic acid in apple cider vinegar reduces the glycemic index (GI) of a meal with animal protein.
Combining vinegar with protein-rich dishes helps slow down the conversion of carbohydrates into glucose after meals.
Whole grains + baked vegetables + apple cider vinegar - garlic
Brown rice, oatmeal or quinoa combined with pumpkin, broccoli and grilled carrots, served with apple cider vinegar dressing mixed with minced garlic, pure honey (very little, about 1⁄2 teaspoon) both supports glucose control and provides antioxidants.
Whole grain fiber-rich hotpot combined with acetic acid helps reduce insulin levels after meals by up to 23%.
Apple cider vinegar detox water + cinnamon + chia seeds
Morning drink with 1-2 tablespoons of apple cider vinegar, a pinch of Ceylon powder, a few chia seeds soaked in 200-250ml of filtered water helps stabilize blood sugar, reduce cravings and support weight loss, an important factor in diabetes control.
According to the World Health Organization (WHO), losing 5-7% of your body weight can help reverse prediabetes in many people. Apple cider vinegar and fiber from chia seeds help prolong the feeling of fullness and limit increased blood sugar after meals.
Notes when using apple cider vinegar for people with diabetes
Do not drink pure apple cider vinegar, it should be diluted with water.
Do not use more than 2-3 tablespoons/day to avoid harming the stomach or tooth enamel.
People who use insulin or drugs to lower blood sugar should consult a doctor before using apple cider vinegar regularly to avoid excessive hypoglycemia.
Prioritize organic, unfiltered apple cider vinegar to retain beneficial enzymes and bacteria.
