Can Drinking Vinegar Before Meals Help Control Blood Sugar? What Experts Say

Calling it a “magical ingredient that is super cheap”, she says that vinegar also promises results on visceral fat and cholesterol, besides glucose and insulin levels.

What do experts say?

Sonal Chandalia, Clinical Nutritionist at Jaslok Hospital and Research Centre, Mumbai, says that a spoonful of vinegar diluted in water eaten prior to a regular meal with carbs has a beneficial influence on the post-meal glucose spikes, because vinegar is an acetic-acid based ingredient.

“Acetic-acid impacts metabolism of carbohydrate by slowing the enzymes participating in that process, curbs its speedy digestion thus leading to a slow release of glucose and hence reduced spikes,” she says, adding that it further inhibits and blocks the enzyme alpha-amylase which breaks down carbohydrate in a more calibrated manner. This causes slow-release of glucose and delayed gastric emptying.

“This maneuver further helps in blunting the glycemic response,” she tells indianexpress.com. But Chandalia says this need not be limited to just vinegar. “Such an impact is also similarly seen when one consumes salad, oils and nuts before the carbohydrate component of the meal,” she adds.

RD Rizwana Sayyed, Registered Dietician, Apollo Clinic, Viman Nagar concurs, adding that if regular vinegar is too pungent for your taste, try a more popular form of it aka apple cider vinegar, which has been studied for its potential effects on blood sugar control. “Consuming apple cider vinegar before a meal may potentially help in reducing post-meal glucose spikes in some individuals,” he says.

His logic is similar to the one Chandalia gave. “Acetic acid, a key component of vinegar, helps improve insulin sensitivity and slows down the digestion of carbohydrates, thereby reducing the rapid rise in blood sugar levels after a meal,” he shares. However, it’s worth mentioning that the effects can vary from person to person, he adds.

But here’s what you should note

Sayyed further emphasises that the evidence is limited and more research is needed to establish definitive conclusions. According to him, people with “digestive issues, acid reflux, gastritis or ulcers, low potassium levels, and kidney disease” must avoid this drink.

“Remember that while apple cider vinegar might have some potential benefits for blood sugar control, it’s not a substitute for a healthy diet, regular exercise, and any prescribed medications or treatments. These lifestyle factors play a vital role in managing glucose levels effectively,” he elaborates.

If you’re considering using apple cider vinegar to help manage your blood glucose levels, he reiterates that it is important to consult with a healthcare professional, particularly if you have any underlying health conditions or take medication. “They can provide personalised advice based on your specific circumstances and monitor your progress,” he warns in conclusion.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.