Top 5 benefits of Apple Cider Vinegar in Diabetes Management

Benefits of Apple Cider Vinegar in Diabetes Management

Type 2 Diabetes, which affects millions worldwide, is a chronic disease that results from consistently high blood sugar levels. As we all know by now, diet plays a huge role in triggering, as well as, managing the condition. While medicines are usually the first line of defence, switching to a plant-based diet has been shown to be far more effective and sustainable. There are several natural ingredients that complement this approach, with their ability to lower blood sugar. Apple cider vinegar (ACV) is one of them. With its tart acidic flavour, Apple cider vinegar finds use among a variety of dishes, especially soups and salads. But there is more than flavour to commend this condiment, as we shall see.

Apple Cider Vinegar Benefits are:

1. Reduces Inflammation

The root cause of diabetes is insulin sensitivity. And this is caused, in part, by prolonged high inflammation in the body. This happens when the body turns acidic. Apple cider vinegar, on the other hand, increases alkalinity in the body, reducing inflammation and improving sensitivity.

2. Reduces Blood Glucose Levels

Apple cider vinegar (ACV) contains acetic acid which has been shown to slow the conversion of complex carbohydrates into sugar, thus reducing the amount of glucose absorbed in the bloodstream, and directly decreasing blood glucose levels.

3. Helps with Weight Loss

A randomized clinical trial published in ‘Journal of Functional Food’ had participants drink 15 ml (2 tablespoons) of ACV with lunch and dinner. The research found that people in the ACV group lost an average of eight and a half pounds over 12 weeks. ACV is shown to lower appetite and this may be the reason behind the weight loss. 

4. Lowers High Blood Pressure

While more research is needed, studies conducted on animals show that consuming ACV decreases BP. This is possible because the acetic acid in apple cider vinegar lowers an enzyme, renin. Lower renin activity causes blood pressure to be lowered too.

5. Lowers Cholesterol Levels

Blood pressure and blood cholesterol are definitively linked. So Apple cider vinegar's ability to lower blood pressure is accompanied by lower cholesterol levels. This was proven in a study conducted on 19 participants, in 2012. The participants showed a significant drop in blood pressure following consumption of Apple cider vinegar for eight weeks.

How to Consume?

Mix 1-2 tablespoons of Apple cider vinegar in approximately 100 ml of water. This decoction can be had in between meals or before bedtime.

ACV can also be used to add flavour to salads, sauces and soups.

Possible Apple Cider Vinegar Side Effects:

Continuous consumption of ACV over long durations can lead to negative effects. Being acidic in nature, it can damage teeth by eroding the enamel.

Avoid consuming ACV directly out of the bottle, as in its concentrated form it is more likely to cause irritation to the digestive tract. Concentrated ACV can cause nausea, giddiness in addition to aggravating acidity.

When purchasing ACV, choose cloudy/unfiltered varieties, if they are available, as they are more nutritious. But clear/see-through varieties are also shown to be beneficial. Various distilled varieties are usually available at most medical stores.

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