A doctor has explained the benefits of having a glass of an easy-to-make drink at night.
From potentially lowering your blood sugar levels to losing weight, Dr Eric Berg DC says apple cider vinegar can work wonders for your health.
Dr Berg is a licensed chiropractor and specialises in healthy eating, ketosis and intermittent fasting. He is also the author of the bestselling book, The Healthy Keto Plan.
He regularly uploads educational and medical videos online as he no longer practices. His YouTube channel boasts of 12million subscribers.
Apple cider vinegar can be found in most supermarkets or retailers like Holland and Barrett. It is a type of vinegar made with crushed fermented apples, yeast, and sugar.
In one of the doctor’s videos, titled ‘Why take apple cider vinegar (AVC) before bed’, he says acetic acid is the main acid in apple cider vinegar, which is very anti-glycaemic.
“This means it may help reduce your blood sugars after a meal,” he explains. “Acetic acid may also help reduce your blood sugars in the morning.
“Normally, your blood sugars should be low in the morning. There is something called the dawn phenomenon or down effect, where your blood sugars are higher in the morning. This is because the high blood sugar isn’t coming from your diet. It’s coming from your liver.
“Your liver is making extra glucose from protein, fat, and ketones. This is called gluconeogenesis. This could be caused by a problem with the blood sugars like insulin resistance, prediabetes, or diabetes.”
How apple cider vinegar (acetic acid) can potentially help lower your blood sugars:
- It blocks enzymes that break down starches
- It reduces the liver’s production of gluconeogenesis
- It can make insulin more sensitive (may help improve insulin resistance, hyperglycemic, and hypoglycemia)
Studies indicate that drinking apple cider vinegar may help delay stomach emptying, leading to reduced blood sugar spikes.
A recent study in 2023 found that adults with type 2 diabetes who consumed 30ml of apple cider vinegar daily experienced more significant improvements in their haemoglobin A1c levels compared to those in the control group who did not.
In a study conducted in 2018, a group of overweight adults, or those with obesity, were put on a calorie-restricted diet and consumed 2 tablespoons (30 ml) of apple cider vinegar every day.
They were then compared to a control group who did not have any vinegar. The results after 12 weeks showed the vinegar group lost more weight than the group that only followed the diet.
How to have apple cider vinegar:
- Dilute it: Mix 1–2 tablespoons (tbsp) of apple cider vinegar with 1 cup (237 ml) of water. Drinking undiluted vinegar of any kind can harm your throat and oesophagus.
- Have it in the evening: Consuming apple cider vinegar a 2-3 hours before going to sleep could help reduce the chances of experiencing indigestion or acid reflux when lying down later.
- Use it in your food: Apple cider vinegar is a great addition to salads or marinades for meat and veggies, offering a tastier alternative to simply drinking it.
Before taking acidic foods like apple cider vinegar, bear in mind it can may lead to indigestion and acid reflux, particularly if consumed before bedtime.
Consuming vinegar and acidic foods can also wear down your tooth enamel. To protect your teeth, make sure you rinse your mouth with water.
You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
