Vinegar: The secret weapon for controlling blood sugar spikes
Biochemist Jessie Inchauspé explains how vinegar can reduce glucose spikes after meals. Just take one teaspoon before eating something sweet, and your body will react in an interesting way.
Did you know that a commonly used kitchen ingredient can help control blood sugar levels? Jessie Inchauspé, known as the "glucose queen," claims that a tablespoon of vinegar diluted in water before a meal can significantly impact metabolic health. Although it might sound odd, the benefits of vinegar in our diet have been recognized for years. For instance, apple cider vinegar is often discussed for its potential weight loss benefits.
What effect does vinegar have on glucose levels
Inchauspé admits she was initially skeptical about the claims regarding vinegar's effect on glucose levels. However, after reviewing numerous scientific studies, she changed her view. "In the last decade, scientists worldwide have proven that vinegar can reduce glucose spikes after a meal by as much as 30 percent and lower insulin secretion by 20 percent," she stated in an interview with La Vanguardia.
The key component in vinegar is acetic acid, which affects the enzyme alpha-amylase, responsible for breaking down carbohydrates into glucose. As a result, the glucose absorption process becomes slower and more even. Additionally, acetic acid encourages muscles to absorb more glucose, helping maintain stable blood sugar levels. What does this mean? Even if you consume something with a high glycemic index (GI), the glucose levels will rise and fall gradually instead of skyrocketing like one of Elon Musk's rockets into space.
Why is it worth drinking vinegar?
Vinegar can be especially beneficial for people with insulin resistance and women with polycystic ovary syndrome (PCOS). Studies have shown that one tablespoon of vinegar a day can help alleviate PCOS symptoms, likely due to its effect on insulin. How does vinegar benefit insulin resistance? It primarily slows stomach emptying, lowers the GI of meals, and improves insulin sensitivity.
Not all types of vinegar work the same way. Inchauspé recommends avoiding thick and sweet balsamic vinegars. Instead, opt for apple cider, white wine, red wine, or rice vinegar, provided they contain acetic acid. The recommended dosage is a tablespoon of vinegar in a large glass of water, consumed 10-20 minutes before a carbohydrate-rich meal. For those who don’t enjoy the taste of vinegar, Inchauspé suggests adding it to salads or infusions. However, she emphasizes vinegar is just one element of a broader health strategy. The most important things are to change eating habits and lifestyle. For better health, prioritize balanced meals and increased physical activity.
Not everyone can drink vinegar
Contraindications include:
- ulcers, heartburn, and reflux - if you're dealing with these, drinking vinegar will cause discomfort in your esophagus,
- tooth sensitivity - acidic pH can erode enamel,
- diabetes, if you're taking medication - vinegar lowers blood sugar levels, as do medications. Can you guess the effect? It could even lead to hypoglycemia,
- 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, it might leave you feeling "like a steamroller ran over you,"
- pregnancy and breastfeeding - although there are no studies on this, it's better 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.
