Apple cider vinegar (ACV) has been a type of vinegar made from fermented apple juice.
TikTok has been rife with claims about apple cider vinegar gummies affecting blood glucose management and weight loss – so what is the truth?
Apple cider vinegar, like many natural remedies, has its place in the discussion of diabetes management. However, it’s essential to approach it with a balanced perspective, understanding its potential benefits and limitations.
What is apple cider vinegar (ACV)?
Apple cider vinegar is a liquid made from fermented apples combined with yeast, which ferments the sugars and turns them into alcohol. Bacteria is added which turns it into acetic acid, the main active compound in vinegar.[1]
You can buy ACV as a liquid, pills, powder, or gummies.
Does apple cider vinegar affect diabetes?
Several studies have suggested that apple cider vinegar may have benefits for blood glucose control.
Improved insulin sensitivity
A study published in the journal Diabetes Care found that vinegar can improve insulin sensitivity during a high-carbohydrate meal in individuals with insulin resistance or type 2 diabetes.[2]
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Reduced blood sugar levels
A study found that consuming a small amount of apple cider vinegar before bed may reduce fasting blood sugars in the morning.[3]
While these findings are promising, it’s essential to note that ACV is not a replacement for medications. Always consult with your healthcare provider before making any changes to your health.
Weight loss
A small study following 39 people for 12 weeks found that consuming ACV twice daily helped people leading a low-calorie diet to lose extra weight.[6]
A study from 2018 found that apple cider vinegar helps with weight loss in rats eating a high-fat diet by making them full more quickly, resulting in weight loss.[7]
Who should avoid apple cider vinegar?
Most people can consume apple cider vinegar without issue. However, people taking medications that affect potassium levels or diuretics should avoid ACV as it may interact with the medications they are taking.[4]
People who have had weight loss surgery should also avoid ACV due to its acidic nature which can exacerbate symptoms in individuals with ulcers or acid reflux.[5]
Debunking myths
It’s crucial to approach the topic of apple cider vinegar and diabetes with a discerning eye. While ACV may offer some benefits for blood sugar control, it is by no means a cure for type 2 diabetes or a miracle weight loss drug.
Managing diabetes (regardless of type) requires a holistic approach, including a low-sugar, real-food diet, regular exercise, and, if you are prescribed it, medication.
