Vinegar has been around for more than 10,000 years. There is much anecdotal evidence regarding the health benefits of vinegar, with some supported by science. However, today’s vinegar varieties provide so many options to support healthier eating.
According to Dr. Carol S. Johnston, professor and associate director of the Nutrition Program in the School of Nutrition and Health Promotion at Arizona State University, vinegar can be part of a diet strategy to manage blood glucose.
Here’s why: Eating foods that are high in starch, such as bread and rice, causes surges in blood glucose levels, Dr. Johnston explains. These high levels of blood glucose have been linked to higher or increased cardiovascular disease risk in healthy populations and can also increase complications among those with type 2 diabetes.
Consuming small amounts of vinegar—one to two tablespoons— before your meal, however, can reduce these high levels of glucose, she says. In fact, for individuals with type 2 diabetes, studies have shown that consuming vinegar prior to meals on a daily basis can significantly reduce blood levels of A1c, a key indicator of average blood glucose concentrations.
In addition to consuming vinegar alone, consuming foods high in vinegar is an option. Vinegar is found in pickled products and salad dressings and can also be consumed before a meal on a salad.
What is Vinegar
Vinegar is made by fermenting anything that naturally contains sugar. In the case of distilled white vinegar, it is often made from corn. Apple cider vinegar is made from apples. All vinegars contain few calories but pack a lot of flavor.
Did You Know?
Consuming small amounts of vinegar — one to two tablespoons — before a meal, such as in salad dressing, can reduce high levels of glucose in those with type 2 diabetes.
Diabetes by the Numbers
1 million US adults have diabetes — and 1 out of 4 of them don’t know they have it
At least 1 out of 3 people will develop diabetes in their lifetime
Medical costs for people with diabetes are twice as high as for people without diabetes
Risk of death for adults with diabetes is 50% higher than for adults without diabetes
November is National Diabetes Month
Diabetes?
The Centers for Disease Control and Prevention tells us that more than 29 million people in the United States have diabetes, but 1 out of 4 of them don’t know they have it. There are three main types of diabetes: type 1, type 2, and gestational diabetes. With type 1 diabetes, your body can’t make insulin (a hormone that regulates blood sugar), so you need to take it every day.
Most people with diabetes — 9 out of 10 — have type 2 diabetes. With type 2 diabetes, your body doesn’t use insulin well and is unable to keep blood sugar at normal levels. The sooner you find out, the sooner you can start making healthy changes that will benefit you now and in the future.