Vinegar drastically reduces blood sugar and insulin levels, according to multiple clinical trials.

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This first paper is a review article from 2017.

They looked at studies giving people vinegar alongside meals and monitored their blood sugar and insulin responses.

Having high levels of these post meal is highly indicative of insulin resistance and is a risk for heart disease.

Apologies, I do not have the official PDF so I'm working with the raw file here.

Here were the included studies.

Most are looking at roughly one tablespoon of vinegar alongside a meal with carbs.

The overall glucose AUC was markedly reduced with vinegar.

This was true:

◇ With white vinegar
◇ With apple cider vinegar
◇ In people with diabetes
◇ In those without it

Glucose AUC is area under the curve, in other words how big the blood sugar curve was.

Lower AUC = better insulin sensitivity, glucose is getting where it needs to go faster.

This is looking at all of the studies.

All but a few show big drops in blood sugar curves.

This translates roughly to a 20-30 mg/dL decrease with a meal.

That's a powerful impact.

Here is the difference for insulin AUC.

Same principle here - the more insulin that needs to be released the less each unit is doing its job properly, indicating insulin resistance.

This is about a 30-50% drop in insulin requirements with the vinegar.

Insane.

Another more recent study looked at fasting blood sugar.

These studies on average used 1 tbsp of vinegar per day for 8-12 weeks.

They reported consistent and large reductions in:

◇ HBA1C
◇ Blood sugar

Fasting blood sugar dropped by ~30 mg / dL across all studies.

A very powerful effect.

The reason apple cider vinegar is so helpful for metabolism is because it contains acetic acid (acetate).

Acetate has a unique metabolism in comparison to other fuels, disproportionately increasing the AMP/ATP ratio in the cytosol of cells.

This turns on a master kinase known as AMPK, which:

➜ Ramps up metabolic enzymes
➜ Turns down fat production
➜ Increases uptake of glucose
➜ Reduces inflammation
➜ Enhances mitochondrial function

and other protective effects.

This means your cells are primed to take up more glucose and burn it properly - resulting in better insulin sensitivity.

AMPK is actually a primary target of the blockbuster diabetes drug metformin.

Vinegar does it and also doesn't inhibit your mitochondria in the process like metformin does.

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