Rises and dips in blood glucose levels influence our energy throughout the day – peaks give us a boost, while drops leave us fatigued. We get a spike and then a drop after eating. The sharper the spike, the more likely we are to experience energy crashes. Over time, frequent spikes can contribute to insulin resistance, a precursor to type 2 diabetes.
One widely suggested remedy is a shot of apple cider vinegar every morning. Dr Christine Bosch, associate professor in nutrition at the University of Leeds, says studies over the past decade suggest that vinegar could indeed have positive long-term effects on our blood glucose levels.
The analysis of intervention studies, a type of clinical trial, suggests that consuming 15-30 millilitres a day over several weeks can lower fasting blood glucose (your baseline level when you haven’t consumed anything), potentially reducing the risk of diabetes and cardiovascular disease, and improving levels of blood lipids, such as cholesterol.
But what about lessening blood sugar spikes in the moment? “There isn’t strong evidence that taking vinegar just before eating will reduce the spike,” she says. However, acidity can influence carbohydrate digestion. A recent study found that drinking lemon juice alongside bread reduced blood sugar spikes.
“We know that acidic foods can affect the enzyme amylase, which breaks down carbohydrates into sugar in our mouths. This enzyme is pH-dependent – when you consume something acidic, it becomes less active,” says Bosch. As a result, acid-affected amylase is less effective at making sugar for your body to absorb.
There’s no harm in adding acidic dressings or sides, such as salsa or sauerkraut, into meals, but Bosch cautions: “Consuming acidic food too often can be bad for dental health.”
