Why Apple Cider Vinegar (ACV) Matters for Blood Sugar
Many people struggle with blood sugar issues. There are pre-diabetic, diabetic, and insulin-resistant individuals. So, I thought of making this important video about apple cider vinegar (ACV). If you’re not taking ACV, you should seriously consider adding it to your diet—even if you’re not following a keto diet or intermittent fasting.
How ACV Lowers the Glycemic Index (GI) of Foods
There are other things that can improve your blood sugar too. ACV contains acetic acid, which has a strong anti-glycemic effect. This means that adding it to your meals lowers the glycemic index (GI) of the foods you eat. The glycemic index is a chart that ranks how much different foods raise blood sugar. When the GI of a meal drops, your blood sugar and insulin levels stay more stable.
Real-World Examples: ACV’s Impact on Common Foods
For example:
If you add ACV to rice (say, while eating biryani—though I’m not recommending rice), it can reduce the rice’s GI by up to 35 points, which is a huge effect.
If you add ACV to boiled potatoes (let them cool first) or potato salad, it can lower the GI by 43%.
Even with white bread, consuming ACV alongside it significantly reduces blood sugar and insulin spikes. Again, I’m not recommending these foods, but this is fascinating to know.
ACV Tablets: A Practical Alternative for Meals
If you’re eating cereal or oats for breakfast, you don’t need to mix ACV into them. Instead, take ACV tablets with your meal or even with orange juice. Studies show this works. For instance, in one study, vinegar capsules consumed with a sandwich reduced the GI by 30%. Adding vinegar to salad dressings can lower GI by 31%.
Beyond Keto/Fasting: The Unique Benefits of Lowering GI
This approach is different from keto or fasting, but you can combine it with those methods. Lowering GI means less sugar enters your bloodstream, which reduces insulin demand. The biggest benefit? Your liver starts losing fat automatically. You might even lose weight (though not drastically), stabilize cravings, and control hunger because insulin levels stay lower.
Fixing Morning Blood Sugar Spikes (Dawn Phenomenon)
Some people struggle with dawn phenomenon (high fasting blood sugar in the morning), where the liver overproduces sugar overnight (gluconeogenesis). To counter this, take 2 tablespoons of ACV diluted in 1 cup (300 ml) of water before bed. This simple remedy is highly effective. I also recommend taking ACV before meals (again, diluted in water).
.jfif)
Fiber & Healthy Fats: A Double Win for Blood Sugar
Other tips:
Add healthy fats and fiber to meals. Fiber doesn’t spike insulin, but be cautious: many high-fiber foods (like roti, fruits, lentils) also contain carbs that do raise insulin.
The Best Fiber Sources for Insulin Control
Stick to leafy greens (spinach, okra, bitter gourd, cabbage, etc.) for fiber without extra carbs. These veggies also provide minerals (potassium, magnesium) and vitamins.
Gut Health Bonus: How Fiber Feeds Good Bacteria
Fiber feeds gut bacteria, which produce compounds like beta-hydroxybutyrate (a ketone) that reduce insulin resistance and aid weight loss.
Key Takeaways for Your Diet
In short, include ACV, fiber-rich veggies, and healthy fats in your diet. Even on keto, don’t count carbs from non-starchy vegetables—they won’t kick you out of ketosis. Eat them raw, in salads, or cooked.