Key Takeaway
Consuming vinegar before a high-carb meal improved insulin sensitivity by 19-34% in insulin-resistant subjects and reduced post-meal glucose spikes.
Summary
This crossover study examined whether vinegar consumption before meals could improve glucose and insulin responses.
Results showed that 20g of apple cider vinegar consumed before a high-carbohydrate meal significantly improved insulin sensitivity and reduced post-meal blood glucose in both insulin-resistant individuals and type 2 diabetics.
Methods
- Randomized crossover design
- 29 subjects (insulin resistant and diabetic)
- 20g vinegar vs placebo before meals
- Glucose and insulin measurements
Key Results
- 19% improved insulin sensitivity (diabetics)
- 34% improved insulin sensitivity (insulin resistant)
- Reduced post-meal glucose by 25%
- Effects seen within 30-60 minutes
Limitations
- Small sample size
- Acute effects only
- Single meal testing