Apple cider vinegar (ACV) has been touted as a superfood and a must-sip tonic for a variety of reasons, including the ways it may help lead to weight loss and support healthy digestion. But there is also a surprising way apple cider vinegar impacts blood sugar that may actually have the most scientific research behind it of all the possible benefits of ACV.
Meet the experts: Stephanie Crabtree, M.S., R.D., a holistic registered dietitian in Venice, FL; Kathleen Garcia-Benson, R.D.N., C.S.S.D., C.P.T., a registered dietitian nutritionist with VNutrition.
“Apple cider vinegar contains acetic acid, which has been shown to help reduce the post-meal rise in blood sugar when consumed alongside carbohydrates,” explains Stephanie Crabtree, M.S., R.D., a holistic registered dietitian in Venice, FL. “It works by slowing gastric emptying and improving insulin sensitivity, leading to a more gradual glucose response.” Put more simply, ACV seems to slow the movement of food through the digestive tract and helps insulin respond more promptly, meaning that less glucose makes its way into the bloodstream to cause a spike.
Studies seem to support this effect. According to research in Frontiers in Clinical Diabetes and Healthcare, drinking apple cider vinegar daily may help people with type 2 diabetes manage their blood sugar better. The study found that ACV helped lower fasting blood glucose levels, plus lowered levels of LDL “bad” cholesterol and total cholesterol.
While that sounds impressive, ACV should only be viewed as an add-on tool, not a primary strategy for blood sugar management, says Kathleen Garcia-Benson, R.D.N., C.S.S.D., C.P.T., a registered dietitian nutritionist with VNutrition. “Balanced meals, consistent eating, getting enough fiber and protein, and movement matter way more,” she adds. Crabtree agrees. “I recommend starting with foundational strategies first, pairing carbohydrates with fiber and protein at meals, and incorporating movement, even just one to two minutes after eating, to help move glucose into the cells,” she says. “If someone is still struggling with blood sugar control despite those habits, then I may suggest using vinegar as an additional tool.”
To get the perks, have some diluted ACV before or with a meal—you could use it in salad dressing or mix a few teaspoons with some water and sip it. “Straight shots can irritate the throat and teeth,” notes Garcia-Benson. Drinking it through a straw can also help limit irritation and leave you with only the benefits.
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