Vinegar's secret role in managing glucose levels revealed
Biochemist Jessie Inchauspé shares how vinegar can help reduce glucose spikes after meals. Simply take a teaspoon before consuming something sweet, and your body will respond in an interesting way.
Were you aware that one of the most commonly used kitchen ingredients can assist in controlling blood sugar levels? Jessie Inchauspé, known as the "glucose queen," suggests that a tablespoon of vinegar diluted in water before a meal can significantly benefit metabolic health. It may sound unusual, but the influence of vinegar on our diet has been recognised for years. For instance, there is much discussion around how apple cider vinegar aids in weight loss.
What effect does vinegar have on glucose levels
Inchauspé confesses that she was initially sceptical about the claims regarding vinegar's effect on glucose levels. However, after reviewing numerous scientific studies, she changed her mind. "In the last decade, scientists worldwide have shown that vinegar can reduce glucose spikes after a meal by up to 30 per cent and lower insulin secretion by 20 per cent," she said in an interview with La Vanguardia.
The crucial component is acetic acid, which affects the enzyme alpha-amylase, responsible for breaking down carbohydrates into glucose. Consequently, the glucose absorption process is slower and more uniform. Additionally, acetic acid encourages muscles to absorb more glucose, helping to maintain stable blood sugar levels. What does this mean? Even if we consume something with a high GI (glycaemic index), the glucose doesn't rapidly spike like one of Elon Musk's rockets into space. It will rise gradually and descend slowly.
Why is it worth drinking vinegar?
Vinegar can be particularly beneficial for individuals with insulin resistance and women with polycystic ovary syndrome (PCOS). Studies have shown that one tablespoon of vinegar daily can help alleviate PCOS symptoms, likely due to its effect on insulin. How does vinegar affect insulin resistance? Primarily, it slows stomach emptying, reduces the GI of meals, and improves insulin sensitivity.
Not all types of vinegar are equally effective. Inchauspé recommends avoiding thick and sweet balsamic vinegars. Instead, it's preferable to choose apple cider, white wine, red wine, or rice vinegar, provided they contain acetic acid. The suggested dosage is a tablespoon of vinegar in a large glass of water, consumed 10-20 minutes before a carbohydrate-rich meal. For those who dislike the taste of vinegar, Inchauspé suggests incorporating it into salads or infusions. However, she emphasises that vinegar is just one element of a broader health strategy. The most important step is to change eating habits and lifestyle. To be healthier, we should primarily consume balanced meals and remain more active.
Not everyone can drink vinegar
Contraindications include:
- ulcers, heartburn, and reflux – if you suffer from these, drinking vinegar will feel like fire in your oesophagus,
- tooth sensitivity – acidic pH can erode enamel,
- diabetes, if you're taking medication – vinegar lowers blood sugar levels, just as medications do. Can you guess the effect? It could lead to hypoglycaemia,
- kidney disease – there's a risk of metabolic acidosis,
- diuretics, laxatives, insulin medications – significant impact on potassium and sodium levels; if you're taking such medications and drinking vinegar before eating, you might feel "like a steamroller ran over you,"
- pregnancy and breastfeeding – although there are no studies on this, it's best to avoid such experiments.
The content in our services is for informational and educational purposes and does not replace medical consultation. Before making health decisions, consult a specialist.
