A health expert is urging people who have been diagnosed with high blood sugar to try taking a homemade brew before bed to improve health. Explaining his suggestion on YouTube, Dr Eric Berg said a glass of apple cider vinegar mixed with water could help you avoid glucose spikes when taken before bed.
Dr Berg specialises in ketosis and intermittent fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr Berg Nutritionals. He no longer practices, but focuses on health education through social media.
Ketosis is a metabolic condition in which your body utilises fat for energy rather than glucose. This state is marked by elevated levels of ketones found in your blood or urine. Many believe that ketosis can aid in weight loss, regulate blood sugar levels, and lower the risk of heart disease. It may also help curb appetite, boost energy levels, and enhance skin appearance.
What is apple cider vinegar?
Dr Berg said: “While apple cider vinegar is being made, certain microbes like bacteria and yeast turn the sugar in apple juice into alcohol, and then eventually into vinegar. The end product of vinegar is called acetic acid. Apple juice that’s not pasteurised goes through the process of fermentation. With the help of microbes, it eventually turns into vinegar.
“The main benefits of apple cider vinegar come from acetic acid. If it’s raw, it will also be rich in enzymes, which can help with digestion. You don’t want pasteurised apple cider vinegar. If it’s an organic apple cider vinegar, this means that it won’t have pesticides and added chemicals.”
Why is apple cider vinegar good for blood sugar?
Dr. Berg mentions that acetic acid has strong anti-glycemic properties. This suggests it could assist in lowering blood sugar levels after meals and in the morning. Typically, blood sugar levels are expected to be low in the morning; however, there’s a phenomenon known as the dawn effect, which can cause elevated blood sugar levels at that time.
“This is because the high blood sugar isn’t coming from your diet,” he said. “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 acetic acid can help lower 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)
A research article in the journal Diabetes Care revealed that vinegar may enhance insulin sensitivity in people with insulin resistance or type 2 diabetes when consuming a high-carbohydrate meal. Another study revealed that having a small quantity of apple cider vinegar before bedtime could help lower fasting blood sugar levels in the morning. However, more research is needed.
While apple cider vinegar can assist in reducing blood sugar levels, it shouldn’t be seen as a diabetes cure. For optimal results, it’s important to pair it with a balanced diet and consistent exercise to manage blood sugar effectively.
How to take apple cider vinegar?
Dr Berg suggests that combining 1-2 tablespoons of apple cider vinegar with 16 ounces, or 1 cup (237 ml), of water can be helpful. Drinking undiluted vinegar of any kind can be bad for your throat and oesophagus.
Drinking apple cider vinegar 2-3 hours before bedtime may help lower the risk of indigestion or acid reflux when you lie down later. You might also consider adding a bit of lemon juice. If you’re not keen on having it before bed, you can still enjoy this drink before or after your meals.
If the flavour isn’t to your liking, apple cider vinegar is available in pill form as an alternative. Another option is to add it into your meals directly – apple cider vinegar makes a fantastic enhancement for salads or marinades for both meat and vegetables, providing a more flavorful option than just consuming it straight.
Side effects:
It’s important to know that using acidic substances like apple cider vinegar may lead to indigestion and acid reflux, especially if consumed near bedtime. Additionally, these acidic foods can slowly wear down your tooth enamel. To protect your teeth, it’s a good idea to rinse your mouth with water right after you consume it.
Before trying something new or altering your health habits or diet, consult a healthcare professional. If you have any health concerns, always seek examination, diagnosis, and advice from a doctor or another qualified provider. If you take medications that cause hypoglycemia, you may want to start with a lower dose of apple cider vinegar.
What is high blood sugar?
High blood sugar is also known as hyperglycemia. It occurs when there’s too much glucose in your blood and can become serious if left untreated.
What causes high blood sugar?
- The body doesn’t produce enough insulin
- The body can’t use insulin properly
- Eating or drinking foods that are high in carbohydrates
Common symptoms of high blood sugar include thirst, headaches, difficulty concentrating, blurred vision, frequent urination, fatigue, and weight loss. If you have any concerns about these symptoms speak to a doctor. You should also consult a professional if:
- You’re unable to keep food or fluids down
- Your blood sugar levels are high and you have ketones
- Your symptoms are worsening and you can’t manage them on your own
To reduce high blood sugar, try eating a healthy diet based on foods rich in fibre and low in calories, saturated fat, sugar, and salt. Eat regular meals and avoid skipping them, too. Exercising regularly can also help your body burn off sugar while drinking water helps your kidneys filter out excess sugar. Aim to get at least seven to eights hours of sleep a night as well.