Apple Cider Vinegar and Blood Sugar: The Enzyme Science Explained

Acetic acid in vinegar may reduce post-meal glucose partly by slowing starch digestion and affecting post-meal carbohydrate metabolism, which may reduce the post-meal glucose spike.

Clinical studies and meta-analyses suggest vinegar consumed with or before a starchy meal may reduce postprandial glucose and insulin responses. Acetic acid may also delay gastric emptying, which can further slow glucose absorption. Both effects are generally more pronounced with high-carbohydrate meals rather than protein or fat-dominant meals.

Chronic vinegar use has shown possible improvements in glycemic markers in some studies of people with type 2 diabetes. A randomized trial showed a reduction in fasting glucose after 12 weeks of daily vinegar consumption.

1 to 2 tablespoons of diluted vinegar before or with a high-carbohydrate meal may help reduce post-meal glucose spikes through slowed starch digestion and delayed gastric emptying. Avoid taking vinegar straight, and be cautious with reflux, gastroparesis, or dental enamel issues.